These 7 Habits Will Change Your Life (in 90 Days)

Your life is a reflection of your daily habits. If you keep doing what you've always done, you'll always get the same results—nothing will change.

But if you commit to the seven habits I'll talk about in this letter, I can guarantee you that your life will transform in the next 90 days.

Most people want to change, but they lack the discipline to make it happen.

They rely on motivation, but motivation fades. If you don't build the right habits, you'll stay stuck. By the end of this letter, you'll have a blueprint for seven daily habits that will shift your mindset, increase your productivity, and help you be more successful in the next 90 days.

Success isn't about massive overnight changes—it's about small, consistent actions repeated daily. The good thing about a 90-day timeframe is that most CEOs, athletes, and high achievers know that 90 days is perfect for implementing and building discipline, making real changes.

Think about a full body transformation or a body composition change. Your body needs about 90 days of consistent workouts, proper nutrition, hydration, and supplements to transform.

In 90 days, you can build habits and skills to move into a completely different position in life.

Now here's the thing: If you don't implement these daily habits, negative consequences will follow.

You might continue to feel stuck in the same cycle, watching others succeed from the sidelines, wondering if you would have made these decisions sooner and where you could have been.

Regret becomes the killer of hopes and dreams, and many people go to their grave with regret—without realizing their full potential.

So, let’s go over the first habit of the seven daily habits you'll be implementing over the next 90 days.

Habit 1: Set the Tone of the Day

How you start your day sets the tone for everything else. The first hour of the day is the most important for focus, tone, and productivity.

Here's what I want you to do:

• Wake up at the same time every day.

• Avoid your phone for the first 30 minutes.

• Do one intentional thing in the morning (e.g., reading, journaling, stretching, or getting ready and heading to the gym).

When you set the tone for the day, you’re starting off with momentum. And this momentum will affect all other areas of your life during the day.

When you think about the days you woke up and accomplished a quick task in the morning compared to mornings when you wake up sluggish and tired, you can tell the difference immediately.

Set the tone the right way daily!

Habit 2: Focus on Deep Work

Most people are busy, but very few are truly productive. Without deep work and focus, progress is slow.

This is why cutting out distractions is so important to your success and the progress you can make in such a short time like 90 days.

Deep work is where the magic happens. It’s where your best ideas come out.

When you block out a 90-minute period for deep work, you can 10x your productivity.

Here what I want you to do:

• pick one critical task daily.

• set a 90-minute timer—no distractions, no social media, no unnecessary breaks.

Small progress every day is how you make significant changes in your life and boost your productivity. And this starts with making time for uninterrupted deep work!

Habit 3: The ‘No Zero Days’ Rule

Remember, people fail because they break momentum. If you miss a day or two, it throws you off and you may end up quitting.

So, this habit is all about the no zero days rule, which implies set a goal (even if few a short duration) and don’t miss any days.

If you’re going to journal, then set the goal to do it for 7 days straight. If you’re going to work out, then set the goal to do it every other day for 30 days.

Here what I want you to do:

• Do something every day for your goals—even if it's small.

• If you can’t do an hour, do 5, 15, or 20 minutes, but don't skip a single day.

If you can't commit to a no zero day, then there’s something else you need to fix. Maybe you’re setting the standard for your goals too high.

Find a balance that challenges you while also being achievable.

Habit 4: Dopamine Detox from Low-Value Activities

This means you need to eliminate all distractions—doom scrolling on social media, late evenings with friends, Netflix binges.

Here what I want you to do:

• Set screen time limits.

• Avoid energy-draining activities before deep work.

• Replace consumption with creation.

Habit 5: Move Your Body Daily (No Exceptions)

Your energy levels dictate your success. If you're tired or sluggish, every part of your routine suffers.

Movement is not just physical—it also fuels mental clarity, confidence, and discipline.

Here what I want you to do:

• Make it non-negotiable to move at least 30 minutes daily (a gym session, a walk, stretching, or training).

Habit 6: The 3-2-1 Rule for Sleep

Most people don't realize that a lack of discipline often comes from poor sleep quality.

Restful, deep sleep affects your willpower, energy, focus, and clarity.

Sleep is also how your body repairs itself every night from the physical and mental demands of the day.

Also, most people think that simply going to the gym if how your body gets stronger, but there are other elements to how your body responds to stimuli from resistance training.

While you sleep, your body repairs itself and rebuilds damaged muscle tissue. So, if you’re slacking on your sleep or not getting enough sleep, you’re actually slowing your progress to build muscle.

Here what I want you to do:

• no big meals 3 hours before bed.

• no work 2 hours before bed.

• no screens 1 hour before bed.

Habit 7: Daily Reflections

If you never reflect on what you've done each day, you'll never improve. Taking notes and reflecting on both your successes and failures is crucial for growth.

Successful people track everything they do.

Here what I want you to do:

At the end of each day, ask yourself:

• What worked?

• What didn't?

• What needs to change?

• Write it down in a simple journal, notes, or use a tool like notion.

This daily reflection helps you make course corrections and iterate over time.

Without reflection, you’re not able to see a clear future and the obstacles and goals in front of you to achieve your ultimate life goals.

If you’re not willing to learn from your mistakes and reflect on them, then you’re simply not able to learn and growth.

Your 90-Day Challenge: Action Items

Now, I want you to commit to these seven daily habits for the next 90 days.

Here are the key action items:

1. Deep Work Commitment: Dedicate 3–4 hours of focused work every day. If that's too much, start with 1–2 hours.

2. Non-Negotiable Habits: Set and follow daily habits such as waking up early, avoiding your phone for 30 minutes, and exercising or meditating.

3. Time Audit: Identify and eliminate your top three time-wasting activities.

4. Screen Limits: Set strict screen time rules, especially before deep work and at night.

5. Daily Movement: Commit to at least 30 minutes of physical activity each day.

6. Sleep Routine: Enforce a proper pre-bed routine—no big meals 3 hours before, no work 2 hours before, and no screens 1 hour before bed.

7. Daily Reflection: End your day with a brief reflection on what worked, what didn’t, and what can be improved.

It will be tough if you haven't had a 90-day challenge in a while, but these seven daily habits are the key to realizing your potential, boosting your productivity, and adopting a disciplined mindset.

“If you keep doing what you've always done, you'll always get the same results.”

Remember: Success isn't about massive overnight changes—it's about the small, consistent actions that add up over time.

If you want to see progress in your life, increase your productivity, and shift your mindset.

If you don't implement these habits, you'll continue feeling stuck, watching others succeed, and wondering what could have been if you'd acted sooner.

Regret is the killer of hopes and dreams, and too many people go to their grave with it.

Don’t be one of them!

Jovon