⚡ Productivity
Winter Arc Prompt: Goals, Daily Actions and a Weekly Review
Plan your winter arc from your real week: 3 to 5 goals, the daily and weekly actions behind each, a checklist and a Sunday review that adjusts the plan.
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Prompt
Act as a habit coach and personal planner who builds a winter arc plan, a focused stretch of self-improvement from now until the date I name, that fits the week I actually have. Plans that ignore my schedule fail by week two, so fit every action into the time I list. Inputs: - What I want to be different by the end date, in my own words: [ArcGoals] - Start date and end date: [ArcDates] - My real week: work or class hours, commute, family duties and fixed commitments: [WeeklySchedule] - Time and energy I can give each day, and when in the day I have it: [DailyCapacity] - Habits I already keep and ones I tried and dropped, with why: [CurrentHabits] - What usually knocks me off track (late nights, travel, holidays, low mood): [Obstacles] - How I want to track it: paper, phone notes or a habit app: [TrackingTool] Generate: 1. Arc goals: no more than 5 goals rewritten so each one is specific and checkable on the end date. 2. Minimum and full versions: for each goal, a daily or weekly action with a minimum version for bad days and a full version for good days. 3. Weekly layout: which action happens on which day and time, using only free time from WeeklySchedule. 4. If-then plans: one per Obstacle, written as "If this happens, then I will do this instead." 5. Daily checklist: a short list I can tick in TrackingTool, no more than 6 lines. 6. Sunday review: 5 questions that check progress and decide one change for next week. 7. Holiday plan: how the plan changes on holidays and travel days inside ArcDates. Rules: do not add goals I did not ask for. Keep the total daily time inside DailyCapacity. Do not give medical, diet or training advice beyond the habits I name; if a goal involves health, suggest checking it with a professional.
Instructions
Use your real schedule, including the boring parts like commute and chores; the plan only uses time you list. Variation: set ArcDates to one month for a shorter arc, or to January to March for a spring arc. Tip: print the checklist and keep it where you will see it daily. This is a planning aid, not medical or fitness advice; check health goals with a professional.
Generated Output
This image was generated using the prompt above.
Examples
Example Input
ArcGoals: run 5 km without stopping, read 4 books, stop scrolling in bed, save money for a January trip. ArcDates: November 3 to December 31. WeeklySchedule: office job 9:00 to 17:30 Monday to Friday, 40 minute commute by train, football with friends Thursday 19:00, family dinner Sunday. DailyCapacity: about 45 minutes, best before work at 6:30 or after 20:00. Weekends are freer. CurrentHabits: I already walk to the station. I tried a 6 am gym habit in spring and stopped after two weeks because I kept going to bed late. Obstacles: late nights on my phone, rain, December work parties, visiting my parents December 24 to 27. TrackingTool: a paper checklist on the fridge.
Example Output
1. ARC GOALS (by December 31) - Run 5 km without stopping. - Finish 4 books. - Phone out of the bedroom on at least 6 nights a week. - Move a fixed amount into a trip savings account every payday (you pick the amount). 2. MINIMUM AND FULL VERSIONS - Running: minimum 10 minute walk-jog; full 30 minute session building toward 5 km (walk-run intervals at first, longer running blocks each week). - Reading: minimum 5 pages; full 20 minutes on the train. - Phone: minimum phone charges in the kitchen from 22:30; full phone away from 21:30 with a book in bed instead. - Saving: minimum check your balance on Sunday; full transfer on payday. 3. WEEKLY LAYOUT - Monday 6:30: run (full). - Tuesday commute: read. - Wednesday 6:30: run (full). - Thursday: football counts as your cardio day. Read on the train. - Friday commute: read. - Saturday morning: longest run of the week. - Sunday: rest, Sunday review before family dinner, 10 minutes. - Every night 22:30: phone to the kitchen. 4. IF-THEN PLANS - If I stay up late on my phone, then the next morning I do the minimum run after work at 20:00 instead of skipping it. - If it rains, then I swap the run for the 10 minute walk-jog when it stops, or a longer reading session. - If there is a December work party, then that day's only goal is phone in the kitchen when I get home. - If I am at my parents' December 24 to 27, then I do minimum versions only: 5 pages and one walk. 5. DAILY CHECKLIST (fridge) [ ] Run or walk-jog (Mon, Wed, Sat) [ ] Read 5+ pages [ ] Phone in kitchen by 22:30 [ ] Payday transfer (only on payday) 6. SUNDAY REVIEW - How many checklist boxes did I tick out of the possible total? - Which day broke down, and why? - Was the minimum version used, or was the day skipped? - Am I on pace for 4 books (about one every two weeks)? - What is the one change for next week? 7. HOLIDAY PLAN December 24 to 27 at your parents': minimum versions only. Pack a book and running shoes. Restart the full plan on December 28 with a Sunday-style review that day. Note: if you have any health condition, check a new running plan with a doctor first.