AIプロンプト： 目標設定プロンプト

I want to achieve: [YOUR ASPIRATION — be as vague or specific as you want]

My timeline: [WEEKS/MONTHS/YEAR]
My current situation: [WHERE YOU ARE NOW relative to this goal]
Resources available: [TIME PER WEEK, BUDGET, TOOLS, SUPPORT NETWORK]

Transform this into a SMART goal with:
1. **Specific**: Exactly what success looks like (not "get fit" but measurable outcomes)
2. **Measurable**: 2-3 metrics I'll track weekly, with target numbers
3. **Achievable**: Reality check — what makes this realistic given my resources, and what's the stretch component
4. **Relevant**: How this connects to my bigger life priorities (ask me if unclear)
5. **Time-bound**: Break the timeline into phases with specific milestones

Then create:
- **Week 1 action plan**: Exactly what to do in the first 7 days
- **Monthly checkpoints**: What should be true at each month mark
- **Leading indicators**: Early signals I'm on track (not just lagging results)
- **Minimum viable progress**: The bare minimum weekly action that still moves the needle on bad weeks

My annual goal: [YOUR BIG GOAL FOR THE YEAR]
Current quarter: [Q1/Q2/Q3/Q4] of [YEAR]
Progress so far: [WHAT YOU'VE ACCOMPLISHED / WHERE YOU ARE]
Biggest obstacles encountered: [WHAT'S BEEN HARD]

Create a 90-day sprint plan:

**Phase 1 — Foundation (Weeks 1-4):**
- 3-4 specific deliverables with deadlines
- Systems to build (habits, tracking, environments)
- What to STOP doing to make room

**Phase 2 — Momentum (Weeks 5-8):**
- 3-4 escalated deliverables building on Phase 1
- Skill gaps to close
- Feedback loops to establish

**Phase 3 — Push & Assess (Weeks 9-12):**
- 3-4 deliverables that prove the quarter was successful
- Honest assessment criteria: what does "good enough" vs "exceeded" look like?
- Setup work for next quarter

For each deliverable, specify:
- The exact output (not "work on X" but "complete X")
- Time commitment per week
- Dependencies or prerequisites
- How I'll know it's done (definition of done)

My goal: [YOUR GOAL]
Timeline: [DEADLINE]
My typical failure patterns: [HOW YOU'VE FAILED AT SIMILAR GOALS BEFORE — be honest]
My life context: [JOB TYPE, FAMILY SITUATION, ENERGY LEVELS, KNOWN UPCOMING DISRUPTIONS]

Conduct a pre-mortem analysis:

1. **Internal Obstacles** (motivation, discipline, mindset):
   - List the 3 most likely internal reasons I'll quit or stall
   - For each: a specific if-then contingency plan
   - The earliest warning sign each is happening

2. **External Obstacles** (time, money, people, circumstances):
   - List the 3 most likely external disruptions
   - For each: a pre-planned response that keeps momentum
   - Minimum viable action I can take even during disruption

3. **Hidden Obstacles** (things I'm not seeing):
   - 2-3 obstacles common for this type of goal that people typically don't anticipate
   - How to build resilience against unknown disruptions

4. **Environment Design**:
   - 3 changes to my physical/digital environment that make the goal easier
   - 2 things to remove from my environment that create friction
   - 1 accountability mechanism that doesn't rely on willpower

Here are all the goals I'm considering pursuing:
[LIST ALL YOUR GOALS — career, health, financial, personal, creative, relationship, etc.]

My current life constraints:
- Available hours per week outside work/obligations: [HOURS]
- Financial flexibility: [HIGH/MEDIUM/LOW]
- Energy level most days: [HIGH/MEDIUM/LOW]
- Major commitments I can't change: [LIST]

Analyze these goals through:

1. **Impact vs. Effort Matrix**: Plot each goal on high/low impact × high/low effort
2. **Dependency Mapping**: Which goals enable or block other goals? What's the optimal sequence?
3. **Conflict Detection**: Which goals compete for the same resources (time, energy, money)? Which are genuinely incompatible?
4. **The Ruthless Cut**: Based on my constraints, recommend:
   - **Primary goal** (gets 60% of discretionary energy)
   - **Secondary goal** (gets 30% — ideally synergistic with primary)
   - **Maintenance goals** (keep from backsliding, minimal effort)
   - **Parking lot** (good goals, wrong timing — revisit in 6 months)
   - **Kill list** (goals I should honestly drop and why)

5. **Sequencing Plan**: The optimal order to tackle parked goals over the next 2 years

My goal: [YOUR GOAL]
Timeline: [DEADLINE]
Past accountability attempts: [WHAT YOU'VE TRIED — apps, partners, coaches, etc.]
What worked even briefly: [ANYTHING THAT HELPED, EVEN TEMPORARILY]
What definitely doesn't work for me: [METHODS YOU KNOW FAIL FOR YOUR PERSONALITY]
My personality type: [INTROVERT/EXTROVERT, COMPETITIVE/COLLABORATIVE, DATA-DRIVEN/FEELING-DRIVEN]

Design a three-layer accountability system:

**Layer 1 — Self-Tracking:**
- What to measure daily/weekly (2-3 metrics max)
- Tracking method that takes <2 minutes
- Weekly review ritual (when, how long, what to assess)
- How to handle missed tracking days without spiraling

**Layer 2 — Social Commitment:**
- Best accountability partner profile for my personality
- Check-in format and frequency
- What to share vs. keep private
- Stakes or commitments that create healthy pressure without anxiety

**Layer 3 — Identity & Narrative:**
- Identity statement: "I am the kind of person who..."
- Weekly wins journal prompt (reframe setbacks as data)
- Monthly narrative check: Am I becoming who I want to be?

**Failure Recovery Protocol:**
- When I miss 1 day: [specific action]
- When I miss 1 week: [specific action]
- When I want to quit entirely: [specific action]
- The difference between a setback and giving up

My original goal: [THE GOAL YOU SET]
When I set it: [DATE]
Original deadline: [DEADLINE]
Time elapsed: [HOW LONG YOU'VE BEEN WORKING ON IT]

Progress data:
- Key metrics when I started: [BASELINE NUMBERS]
- Key metrics now: [CURRENT NUMBERS]
- Consistency: [HOW OFTEN YOU ACTUALLY DID THE WORK — be honest]
- What I actually did vs. planned: [REALITY vs. PLAN]

Emotional check:
- My motivation level (1-10): [NUMBER]
- Does this goal still excite me? [YES/PARTIALLY/NO]
- Am I avoiding it? If so, why do I think that is?

Conduct an honest review:

1. **Progress Assessment**: Am I ahead, behind, or off-track? Calculate the trajectory — at current pace, when do I actually hit the goal?

2. **What's Working**: Specific actions or habits that drove the most progress. Do more of these.

3. **What's Not Working**: Specific actions I planned but didn't do, or did but saw no results. Stop or modify these.

4. **Root Cause Analysis**: If behind — is it effort (not doing enough), strategy (doing the wrong things), or goal (wrong target)?

5. **Recalibration Options**:
   - Option A: Keep the goal, adjust the timeline
   - Option B: Keep the timeline, adjust the goal scope
   - Option C: Pivot — new approach to the same underlying desire
   - Option D: Honorable quit — this goal no longer serves me
   - Your recommendation with reasoning

6. **Next 30 Days**: 3 specific changes based on this review