Break a big goal into milestones and weekly actions

Turn a goal you keep putting off into a dated roadmap with milestones, first actions and a way to track progress.

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Prompt template
Help me turn a big goal into an executable plan.

Goal: {{goal}}
Deadline: {{deadline}}
Time I can realistically give it: {{weekly_hours}} hours per week
Where I am today: {{starting_point}}
Obstacles or past failures: {{obstacles}}

Build the plan as follows:
1. Restate the goal as a specific, measurable outcome. If mine is vague, propose a sharper version and tell me what you changed.
2. Define 3 to 5 milestones, each with a target date and a "proof of completion" (something observable).
3. For the first milestone, list weekly actions for each week, sized to my available hours.
4. Give me a "first 15 minutes" action I can start today.
5. For each obstacle I listed, give one prevention tactic and one recovery tactic if I fall behind.
6. Define a 10-minute weekly check-in with three questions and a rule for when to adjust the plan.

Be honest if the deadline and hours do not match the goal, and offer a scoped-down option. Output as headed sections and a short table for milestones.
Example output
**1. Sharper goal** Complete a 21.1 km race in 16 weeks at a comfortable pace, finishing without injury. (Changed: added "without injury" and a pace-free finishing criterion.) **2. Milestones** | # | Target | Date | Proof | |---|---|---|---| | 1 | 8 km continuous | Week 4 | Logged run | | 2 | 12 km | Week 8 | Logged run | | 3 | 16 km | Week 12 | Logged run | | 4 | 19 km, then taper | Week 14 | Logged run | | 5 | Race day | Week 16 | Official time | **3. Milestone 1 weekly actions (4 hours available)** - Week 1: 3 runs (4, 4, 6 km), one 20-minute strength session - Week 2: 3 runs (4, 5, 6 km), strength - Week 3: 3 runs (5, 5, 7 km), strength - Week 4: 3 runs (4, 5, 8 km), lighter strength **4. First 15 minutes** Put three run slots in your calendar this week and lay out your shoes. **5. Obstacles** - Skipped runs: prevention, calendar-block the slots; recovery, do a 20-minute run instead of nothing. - Knee soreness: prevention, strength work; recovery, rest 2 days, then see a physio if it persists. **6. Weekly check-in** Did I hit 3 runs? How did my knee feel? What gets in the way next week? Adjust if you miss 2 weeks in a row.

Why it works

The plan asks for a proof of completion per milestone and a tactic per obstacle, which turns a wish into something checkable. Run the check-in questions weekly and paste your answers back to re-plan.

Licensed CC0 (public domain) Version 1 · history