How to Run the 90-Day Spartan Reset (Step-by-Step)

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What if your life looked different in 90 days?

No hacks, no heroics—just a simple system you can stick to. The 90-Day Spartan Reset blends Spartan discipline with modern coaching: tiny actions, a weekly plan, and light accountability. Here’s how to do it, step by step.

The Overview (simple on purpose)

  • One focus: pick a single outcome (mindset • health • relationships • career).
  • Daily: tiny action (5–15 minutes).
  • Weekly: plan on Monday, review on Friday.
  • Every 30 days: checkpoint and adjust.
  • Tools you’ll use:
    • Spear & Shield (start fast, protect time)
    • R.A.M.P. morning ritual (10 minutes)
    • Sleep Base (steady energy)
    • The Spartan Week (time-boxing)
    • A·L·A for tough conversations (Ask • Listen • Agree)

Week 0 (Prep) — Choose Your One Thing

  1. Write your top 3 outcomes for the next 90 days.
  2. Circle one (yes, just one).
  3. Baseline & first metric: define a simple score you can track weekly (e.g., workouts/week, deep-work blocks/week, conversations had).
  4. Block the time: add three 90-minute deep-work blocks to next week (calendar).
  5. Accountability: message one person: “I’m running a 90-Day Reset. I’ll send a Friday update for 4 weeks.”

Pro tip: When in doubt, choose the outcome that would make the other goals easier (usually sleep/energy or focus/time).

Weeks 1–4 — Sprint 1 (Build Momentum)

Daily (Mon–Fri)

  • R.A.M.P. (10 mins): Reflect, Align, Move, Plan (1 win + 2 tasks).
  • Spear & Shield: 2-minute first move + one 25-minute protected block on your #1 task.
  • Sleep Base: consistent wake time (±30 mins) + 30-minute wind-down.

Weekly

  • Plan Monday (15 mins):
    • Book three 90-min deep-work blocks for your #1 outcome.
    • Book a 30-min admin block each weekday.
  • Review Friday (20 mins):Keep / Kill / Start
    • Keep what worked.
    • Kill one thing that didn’t.
    • Start one small tweak next week.
    • Send your Friday update (one sentence) to your accountability partner.

Relationships (as needed)

  • Use A·L·A to unlock stuck collaborations:
    • Ask: “What would a good outcome look like for you?”
    • Listen (reflect back in one sentence).
    • Agree one next step (owner + deadline).

Weeks 5–8 — Sprint 2 (Strengthen Systems)

  • Keep the daily and weekly cadence.
  • Add one system upgrade (pick one):
    • Energy: one-tray meal prep 2×/week; carry a water bottle (3 refills/day).
    • Focus: phone Bunker Mode during deep work (Do Not Disturb + apps blocked).
    • Accountability: 2-text rule—“Starting 25 on X” and “Done.”
  • If motivation dips, shrink the Spear (halve it; then halve again) and keep running the Shield.

Weeks 9–12 — Sprint 3 (Consolidate & Show Results)

  • Keep the cadence.
  • Switch the Friday review to Outcomes View:
    • What moved the metric this week?
    • What was wasted motion?
    • What’s the simplest way to get the same result with less effort?
  • Document your win: a 5-line note (before → after, what you did, a lesson, and next move).

The 90-Day Checkpoint (how to know it worked)

  • Metric: compare your Week-0 baseline to Week-12.
  • Evidence: list 3 concrete wins (screenshots, calendar, photos, numbers).
  • System: write your 3-line “operating manual”:
    1. Morning: R.A.M.P. (10 mins)
    2. Deep work: 1×90 mins/day, Bunker Mode
    3. Sleep base + one-tray meal twice/week

If you can summarize your system in 3 lines, you can keep it.

Troubleshooting (quick fixes)

  • “I keep overthinking.” → Use Spear (2 minutes) and immediately start a 25-minute Shield.
  • “I miss days.” → No restart drama. Resume at the next scheduled block.
  • “No time.” → Trade one scroll cycle for a 25-minute Shield; move admin to one daily block.
  • “Low energy.” → Prioritize Sleep Base for 3 nights and walk 20 minutes.
  • “Hard conversation needed.” → Use A·L·A this week (Ask • Listen • Agree). Put it on the calendar.

One-Page Weekly Template (copy/paste)

Outcome (90 days): __________________________
Metric (weekly): _____________________________

This week’s 1–2 targets:

  • Target 1: ______________________________
  • Target 2 (optional): ____________________

Deep-work blocks (90 mins):

  • Mon :–:
  • Wed :–:
  • Fri :–:

Daily tiny action (5–15 mins): __________________

Friday Keep / Kill / Start:

  • Keep: __________________
  • Kill: __________________
  • Start: ________________

Accountability text sent? Yes / No

FAQs

How long before I feel a change?
Most people notice clarity within 7–10 days once R.A.M.P. + Sleep Base are in place.

What if I can’t do 90 minutes of deep work?
Do 25 minutes (Shield) and repeat once. Volume grows later; consistency first.

Can I run this with a busy family schedule?
Yes—shrink the daily action and protect one 90-minute (or 2×25-minute) block on 3 days.

Next step

Start the reset with one small win today:

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