What It Is and How to Use It

We all have that one big goal—the book we’ve been meaning to write, the side hustle we want to launch, the course we keep saying we’ll finish. But somehow, between emails, meetings, and doomscrolling, it keeps getting pushed to “tomorrow.” That’s where the 90/90/1 rule comes in. 

“The 90/90/1 rule is a way of focusing on an important goal. The idea is to spend 90 minutes (ideally the first 90 minutes of your workday) for 90 days on 1 goal,” says Aimee Daramus, PsyD, a clinical psychologist at Clarity Clinic, Chicago. 

It’s a simple productivity strategy designed to cut through the chaos and help you finally make progress on your goals.

We’ll break down what the rule is, why it works, and how you can use it to stop spinning your wheels and start moving the needle.

What Is the 90/90/1 Rule?

The 90/90/1 rule is a concept developed by Robin Sharma, a Canadian writer, in his book “The 5 AM Club.”

Here’s how it works:

• 90 days: You commit to the routine for three months, which is long enough to see real results but not so long that it feels like a lifelong commitment.
• 90 minutes: You dedicate the first hour and a half of your workday, when your energy and focus are at their peak, to this one goal, without distractions. No multitasking, no jumping between tabs—just you and your most important task.
• 1 goal: Instead of juggling a dozen priorities, you zero in on the one that matters most. Whether it’s launching a passion project, writing a book, or leveling up a skill, you pick one goal that really matters to you. Not 10. Just one. Then give it your full attention for 90 minutes each day.

The Science Behind the Rule

The 90/90/1 rule draws on multiple cognitive and psychological principles, making it an effective productivity strategy. These principles include:

Habit Formation

Committing to a routine every day helps solidify it as a habit. Research shows that sticking with a new behavior—especially as part of your morning routine—can make it easier to turn into a lasting habit.

Motivation

Working on a project for 90 days in a row helps you build the momentum you need to keep going. Otherwise, you might work on it for a day or two, then lose track of it for weeks or months on end. The progress you accomplish serves as a powerful motivator to keep at it.

Single-Tasking

The rule promotes single-tasking by requiring you to give your full attention to just one goal. When you concentrate on one thing, you can complete it much more efficiently than when you’re trying to switch between several tasks.

Flow State

Concentrating deeply for 90 minutes without distractions allows your brain to become fully immersed in the task and enter a flow state of heightened focus and attention. Research shows that we are 500% more productive in a flow state than otherwise.

Using the 90/90/1 Rule

Here are some steps that can help you implement the 90/90/1 rule in a way that’s practical and easy to stick with:

• Choose your goal: Pick one meaningful project or goal you want to accomplish, something you’ve been putting off for a long time but really want to get done.
• Set aside time in the morning: Block the first 90 minutes of your workday, when your mind is fresh and focused. Let others know you’re working on something and will be unavailable at this time.
• Eliminate distractions: Create a focused environment so you can do deep work. Turn off email notifications, silence your phone, and close unnecessary tabs on your computer. 
• Plan your session: At the start of each 90-minute session, quickly outline what you’ll work on. This helps you avoid wasting time deciding what to do.
• Give it your full attention: Focus all your attention on the tasks required to meet your goal. Try not to get sidetracked or distracted.
• Stick with it: Make this a daily habit for the next 90 days. You’ll be amazed at the progress you can make by showing up consistently. 
• Make it a part of your routine: Goredema recommends anchoring this habit into your routine by attaching it to something else you already do consistently at the start of the day. For example, you could get started on it after you’ve had your breakfast every morning.
• Track your progress: Keep a record of your 90-minute sessions and track the progress you’re making towards your goal. This helps you stay motivated and allows you to see the results of your efforts.
• Form a team: It can also be helpful to form a 90/90/1 team with some friends who are committed to working on their own goals, says Dr. Daramus. You can hold each other accountable toward your goals.
• Be kind to yourself: Remember to be kind to yourself and give yourself grace, says Goredema. “If you miss a morning, that’s OK. If you can only do 40 minutes instead of 90 minutes one day, that’s okay too. You can find ways to make up [for] what you may miss. Progress isn’t about perfection, it’s about maintaining a commitment to move forward.”

Adapting the Rule to Different Goals

These are some examples of how you can adapt the rule to different goals:

• Writing a book: if you’re a writer, you could dedicate the first 90 minutes of each day to writing new pages or editing existing ones, aiming to complete your first draft within 90 days.
• Mastering a new skill: Whether it’s coding, photography, public speaking, or learning a new language, use the 90-minute block to study, practice, and apply what you’ve learned.
• Working on a fitness goal: If you’re training for a fitness goal, such as running a marathon, you could run or work out for 90 minutes each morning.
• Practicing a musical Instrument: If you’re learning how to play an instrument, you might dedicate 90 minutes every day to focused practice.
• Studying for an exam: If you’re preparing for a major test or exam, you can review practice questions, reading materials, or flashcards for 90 minutes every morning.
• Developing a business plan: If you’re working on a business plan, you could use the first 90 minutes of your workday to do market research, build a business strategy, and create a pitch deck.
• Applying for a new job: If you’re planning to switch jobs, you can use your morning time to research opportunities, update your resume, or take relevant online courses.
• Launching a side hustle: If you’re starting a side hustle, those 90 minutes could go toward building your website, creating content, setting up social media, or reaching out to potential clients.
• Improving your mental health: If your goal is to feel more centered and less stressed, you might dedicate the first 90 minutes of your day to meditation, journaling, or going for a quiet walk in nature.

Potential Challenges and Solutions

Here are some common challenges you might face when trying to implement the 90/90/1 rule, along with some solutions that might be helpful:

• Struggling to find 90 minutes in the morning: The hardest part of this rule might be the guidance to do it at the start of the workday, says Goredema. “Depending on your schedule, this may require you to wake up earlier than before.” Otherwise, if mornings are tough, you can find a different slot of the day that works for you.
• Being unable to focus for 90 minutes: If focusing for 90 minutes is hard, you can start with shorter blocks and gradually increase the duration over time.
• Getting interrupted: Schedule your 90-minute session when you are least likely to be interrupted. However, if you do get interrupted by something unavoidable, have a backup plan, such as rescheduling your 90-minute block for later in the day.
• Having trouble staying consistent: We get it. Motivation dips, life happens, and habits slip. Dr. Daramus says, “It’s OK if you’re not perfect at it, so if you break your streak, just keep going without shaming yourself.” Focus on showing up, not being perfect—missing a day doesn’t mean you failed.
• Not knowing what to work on each day: If you sit down for your 90-minute slot and draw a blank, it can help to break your big goal into smaller, daily tasks ahead of time so you know where to start. Keep a running list of tasks, milestones, or ideas to pull from.
• Losing motivation: The excitement can wear off after a few weeks. “Tracking your progress makes all the difference. Seeing your progress over time will keep you motivated,” says Goredema. 
• Needing more or less time: 90/90/1 may not be the right numbers for you, says Dr. Daramus. “For example, a goal might only need 30 minutes for 30 days. The concept is daily work on a goal until it’s done, without doing so much that you burn out.”

Bottom Line

The 90/90/1 rule isn’t about working harder—it’s about working smarter. The truth is, real progress doesn’t come from big bursts of effort—it comes from steady, focused action. The 90/90/1 rule gives you a clear path to get there. One goal. Ninety minutes. Ninety days. With a little bit of structure and consistency, even the biggest goals become more manageable. You’ve got this!