Free guide · works with ChatGPT, Claude or Gemini
Chatgpt prompts for goal setting
Turn your top two goals into a 90‑day plan you can keep by translating real constraints into a weekly rhythm, milestones, and a tracker you’ll actually use. You’ll finish with a maintained system that guides your weeks, adapts monthly, and rolls into your next 90‑day cycle.
Step 1, free.
Copy this, paste it into your AI, and swap the [BRACKETS] for your own details.
Setup & Context: Life check-in
Provide: [ROLES (home/work/community)], [CURRENT COMMITMENTS (recurring, one-off over next 3 months)], [WEEKLY ROUTINES (typical Mon–Sun outline)], [ENERGY PATTERNS (times you feel sharp/flat, sleep window)], [SUPPORT SYSTEM (who can help, how)], [JAN–MAR PATTERNS (what usually derails you after January)], [NOTES (anything else that matters)]. Act as a practical coach capturing a truthful snapshot of your life so later planning fits your real world. Work through it like this: 1) List your roles and the 3–5 most important responsibilities under each. 2) Map a typical week: when you’re at work, with whānau, commuting, exercising, chores; note fixed vs flexible blocks. 3) Mark energy highs/lows across the week and any recurring stressors or recovery windows. 4) Identify support: people, services, and moments they’re available (e.g., partner covers school run Tue/Thu 7–8:30am). 5) Name the Jan–Mar drop-offs you’ve seen before, with triggers and examples. Give me the output as: a Life Snapshot with these sections and bullet points under each: 1) Roles & Responsibilities; 2) Typical Week (Mon–Sun outline with Fixed/Flex tags); 3) Energy & Recovery; 4) Support & Availability; 5) Known Jan–Mar Tripwires; 6) Key Notes. Keep it concise but specific. Quality bar: A stranger could schedule your average week and avoid obvious clashes just from this snapshot. If you don’t know something, mark it as MISSING and move on—don’t invent.
How to get a good answer.
- 01Fill every [BRACKET] with real detail. Vague in, vague out.
- 02Read the answer, then reply with what's wrong or missing. The AI fixes it in seconds.
- 03Check facts, prices and anything legal or safety-related yourself before you use it.
The rest of the workflow.
Step 1 gets you started. The full 90-Day Goal Planner takes you all the way, 14 steps in order:
- 01Setup & Context: Life check-in (free above)
- 02Setup & Context: Define constraints & capacity
- 03Setup & Context: Success criteria & finish lines
- 04Goal Selection & Alignment: Choose your top 2 goals
- 05Goal Selection & Alignment: Fit test & priority trade-offs
- 06Goal Selection & Alignment: Risk & dependency map
- 07Plan Design: Break goals into monthly milestones
- 08Plan Design: Draft weekly rhythm & time blocks
- 09Plan Design: Obstacle plan & safety nets
- 10Plan Design: Resource checklist & templates
- 11Execution & Tracking: Build your 90-day tracker
- 12Execution & Tracking: Weekly review & commit session
- 13Execution & Tracking: Monthly review & recalibrate
- 14Delivery & Maintenance: 90-day wrap & reuse kit
Pay once, keep it. Delivered instantly with a copy button on every prompt.
Questions
Does this work with the free version of ChatGPT?
Yes. The prompt works in the free versions of ChatGPT, Claude and Gemini, on a phone or a computer.
What do I put in the [BRACKETS]?
Your real details: notes, numbers, names, whatever the bracket asks for. The more specific you are, the better the answer.
Is the AI's answer always right?
No. Treat it as a strong first draft: check facts, figures and anything legal or safety-related before you use it.
What's in the full 90-Day Goal Planner?
14 steps run in order, a system prompt that sets the AI up for the job, worked examples, fix-it prompts and a quality checklist. It's NZ$12 once, no subscription.
Know someone who'd use this?
Send them the free prompt: