Most New Years’ resolutions fail for a boring reason: people bet on motivation, then life shows up. A stressful week hits, the plan slips, and the goal becomes a guilt souvenir by mid-January.
A better approach is systems, small steps you can repeat, track, and adjust. That’s where Gemini can act like a practical coach, especially if you like clear plans, data, and automation. With the right AI Prompts, you can turn fuzzy goals into weekly checklists, simple rules, and tight feedback loops.
Below are 10 copy-and-paste prompts you can tweak for fitness, money, focus, learning, and boundaries. They work best when you add constraints like time, budget, schedule, gear, and the tools you already use.
Before you paste these AI Prompts, set your inputs (so Gemini gives better answers)
Gemini isn’t magic, it’s a fast pattern matcher. If your prompt is vague, you’ll get a vague plan back. If you feed it the same inputs you’d give a good personal trainer or financial coach, the answers get way more useful.
At minimum, give Gemini:
- Goal: What you want, in plain words.
- Deadline: A date (or at least a month).
- Baseline: What you’re doing right now (steps per day, current savings, screen time, hours of sleep).
- Weekly time: How many minutes or hours you can actually spend.
- Constraints: Budget, injuries, food preferences, travel, family schedule, work hours.
- Success: One or two numbers that prove it’s working.
A weak prompt looks like: “Help me get healthier.” A strong prompt sounds like: “I want to exercise 3 days a week by March 1, I currently do 0 days, I have adjustable dumbbells and 30 minutes per session, build a plan with a fallback for busy weeks.”
Common 2026 themes line up with recent survey trends: exercising more, eating healthier, saving money, and spending less time on social media. (Those show up often in the year’s “top resolutions” lists.) Save Gemini’s outputs in a single doc, then update it weekly with what worked and what didn’t. You’re building a system you can maintain, not a perfect plan you can’t.
For more ideas on how Google frames Gemini for this exact use case, see Google’s own post, 10 Gemini prompts to help you keep your New Years’ resolutions.
Use this quick template, goal, baseline, constraints, schedule, and how you want Gemini to respond
Use this fill-in template and paste it before any of the prompts below:
My goal is: [what you want]. Deadline: [date]. My baseline today: [current numbers and habits]. Time I can spend per week: [minutes or hours]. Budget: [$]. Constraints: [injury, diet, work schedule, travel, tools]. Success looks like: [1 to 2 metrics]. Build me a plan that includes: [weekly steps, reminders, tracking]. Respond in bullets, include dates, keep steps small (15 minutes or less), and include a simple tracking method (one checkbox list or one metric).
Make it realistic, add a “minimum version” for busy weeks
Ask for two tracks: a normal plan and a minimum plan. The minimum plan is what you do when energy is low, travel happens, or work explodes. It keeps your streak alive and protects your identity as “someone who follows through.”
In prompts below, you’ll see lines like: “Also give me a minimum version that takes 10 minutes or costs $20.” That single sentence stops the all-or-nothing spiral that kills most resolutions.
10 Gemini AI Prompts to help you keep your New Years’ resolutions
Each prompt has a quick “when to use it” line, then the copy-and-paste text. Keep your inputs at the top, then paste one prompt at a time.
Prompt to turn your resolution into SMART goals and milestones
When to use it: you have a vague goal and need a concrete plan.
Prompt: You are an expert productivity coach and project manager. Your task is to transform a general resolution or personal objective into a highly structured, actionable 8-week execution plan. Please follow these instructions: 1. Convert the input resolution into 3 to 5 specific SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals. 2. For each goal, provide a high-level roadmap with weekly milestones for the next 8 weeks. 3. Develop a detailed, day-by-day action plan for ‘Week 1’ that begins this coming Monday, focusing on building immediate momentum. 4. Conduct a risk assessment for the entire plan, identifying specific Risks (potential obstacles), Assumptions (factors taken for granted), and Dependencies (e.g., budget, schedule, physical recovery, external tools). 5. Provide a simple tracking system for each goal consisting of one primary quantitative metric and a weekly qualitative checkbox list to monitor progress. Resolution to process: [INSERT RESOLUTION HERE]
Prompt for a progressive workout plan that fits your gear, schedule, and recovery
When to use it: you want a safe ramp-up without overdoing it.
Prompt: Act as a certified personal trainer and fitness strategist. Your goal is to design a highly personalized 4-week workout program based on the user’s specific constraints.
Context Gathering
First, evaluate the following user constraints: [INSERT GEAR AVAILABLE, e.g., dumbbells, bands, or bodyweight] and [INSERT SCHEDULE, e.g., 4 days/week, 45 mins per session].
Deliverables
- Comparative Analysis: Provide three distinct 4-week options: (A) Full Gym, (B) Home-based, and (C) Outdoor/Bodyweight. Explicitly state which of these three best aligns with the provided constraints and why.
- The 4-Week Plan: For the recommended option, provide a detailed weekly schedule including:
- Session length per day.
- Specific warm-up routines (dynamic stretching).
- Structured rest days and active recovery notes.
- Exercise selection with sets and reps.
- Flexibility Protocols:
- The ‘Minimum Effective Dose’: A high-intensity 10-minute workout for days with zero time.
- The ‘Travel Fallback’: A zero-equipment routine for hotel rooms or small spaces.
- Tracking & Accountability:
- A weekly checklist format for progress monitoring.
- Define one primary ‘North Star’ metric to track (e.g., volume load, heart rate recovery, or consistency score).
Style & Tone
Use a professional, encouraging, and science-based tone. Ensure the structure is clear with headers and bullet points for readability.
For basic exercise guidelines and safety tips, cross-check with CDC physical activity guidelines.
Prompt for a simple meal plan plus grocery list that matches macros and cook time
When to use it: you’re tired of deciding what to eat at 6 p.m.
Prompt: Act as a professional nutritionist and culinary efficiency expert. Create a detailed 7-day meal plan tailored to the following constraints:
- Time: Every dinner must be prepared in under [X] minutes.
- Nutrition: Aim for [protein/carbs/fat or calorie target] per meal.
- Diet: Adhere to [vegetarian-friendly/high-protein/allergies].
- Budget: The total grocery cost for the week must not exceed [$].
- Leftovers: Plan for [number] lunches to be provided by previous night’s dinners.
Structure your response as follows:
- Weekly Overview: A summary of the week’s nutritional goals.
- Daily Meal Schedule: List Breakfast (simple/quick), Lunch (leftovers or quick assembly), and Dinner.
- Recipe Cards: For each dinner, provide a title, prep time, and concise step-by-step instructions (max 5 steps).
- Grouped Grocery List: Categorize items by aisle (Produce, Pantry/Dry Goods, Dairy, Frozen, etc.) with estimated costs.
- Progress Tracker: Provide a checklist for daily completion and a weekly ‘Success Metric’ (e.g., ‘Home-Cooked Dinners: 0/7’).
Ensure the tone is encouraging and the instructions are pragmatic for a busy lifestyle.
Prompt to build a budget, stop overspending, and set weekly money rules
When to use it: you know money leaks are happening, you just can’t see them.
Prompt: Act as a supportive, practical financial coach specializing in ‘no-shame’ budgeting and sustainable habit formation. I will provide my last month’s spending totals by category below.
Your task is to:
- Analyze and Categorize: Review the spending data and group items into logical categories (Needs, Wants, Savings/Debt).
- Identify Friction Points: Spot the top 3 ‘problem areas’ where spending is highest relative to value or necessity.
- Suggest Lifestyle-Friendly Cuts: Recommend 3 realistic, low-friction adjustments to reduce spending in those areas without causing significant lifestyle deprivation.
- Calculate Weekly Target: Based on my savings goal of [Insert Goal Amount] and my deadline of [Insert Date], calculate a specific weekly savings target.
- Establish Behavioral Rules: Create 2 to 3 ‘money rules’ (e.g., a 24-hour cooling-off period for non-essential purchases over $50) to guide weekly behavior.
Output Format:
- The Weekly Spending Plan: A simplified breakdown of how much to allocate per week to different categories to meet the goal.
- The One-Page Checklist: A concise, printable-style checklist of daily/weekly actions and the money rules to keep me on track.
Tone: Use an encouraging, non-judgmental, and highly practical tone. Avoid financial jargon where possible.
Spending Data: [Paste Totals Here]
Prompt to pay down debt faster using avalanche or snowball, with a payoff timeline
When to use it: you want the fastest path and fewer mental calories.
Prompt: Act as an expert personal finance advisor specializing in debt management. I will provide a list of my debts including Balance, APR, Minimum Payment, and Due Date. I have an additional [$] available each month to put toward debt repayment. Your task is to perform a comprehensive comparison between the Debt Avalanche (paying highest interest first) and Debt Snowball (paying lowest balance first) methods. For both methods, please provide: 1. The total interest I will pay over the lifetime of the debt. 2. My estimated ‘Debt-Free Date’. 3. A detailed month-by-month payment schedule for the next 12 months, specifying exactly how much to pay toward each creditor. Additionally, include a ‘Financial Safeguard’ section with advice on setting up autopay, reminders for due dates, and a contingency plan for what to do if a payment is missed. Finally, provide a ‘Debt Freedom Progress Tracker’—a specific metric (like ‘Percentage of Debt Principal Remaining’) that I can update monthly to stay motivated. Please format the comparison and the 12-month plan in clear tables for easy readability.
Prompt to reduce screen time with app rules, replacement activities, and friction
When to use it: you want less doomscrolling without white-knuckling it.
Prompt: Act as an expert productivity and behavioral coach specializing in digital well-being. My current average screen time is [X] hours/day. My most problematic apps are [list]. My high-risk ‘danger times’ are [bedtime, lunch, commute, mornings]. My goal is to reduce my daily screen time by [target] over the next 4 weeks. My personal interests include [list interests]. Please generate a structured, progressive 4-week reduction plan including: 1. Specific App Limits & Rules: Provide weekly incremental restrictions for my worst apps to avoid burnout. 2. Day-One Optimization Checklist: Immediate phone settings (e.g., grayscale, notification audits, Focus modes) to reduce friction. 3. Tailored Replacement Activities: Suggest three activities that specifically align with my interests to fill the void during my ‘danger times’. 4. The ‘Minimum Viable Plan’ for Bad Days: A low-friction fallback strategy for when willpower is low or stress is high. 5. Accountability: One primary metric to track daily and one deep-reflection question for a weekly review. Format the output using clear headings and bullet points for ease of implementation.
Prompt to set work life boundaries using scripts you can actually say
When to use it: you’re available by default and it’s burning you out.
Prompt: Act as a Professional Communication Coach and Productivity Expert. Your goal is to help a professional establish and maintain healthy work boundaries. Based on the following profile: Job Role: [Insert Job], Time Zone: [Insert Time Zone], Meeting Load: [Insert X], and Primary Boundary Problem: [Select: after-hours pings / too many meetings / last-minute requests]. Generate a comprehensive Boundary Management Kit containing three components: 1. Communication Scripts: Provide 3 short scripts for Slack and 3 for Email tailored to the specific boundary problem. The tone must be ‘Friendly yet Firm’—professional, direct, and avoiding passive-aggressive language or over-explaining. 2. Weekly Boundary Plan: Define a structured schedule including ‘Office Hours’ for deep work, a set of ‘Meeting Rules’ (e.g., mandatory agendas, 5-minute transition buffers), and a clear ‘Escalation Path’ for when a boundary truly needs to be bypassed for emergencies. 3. Success Tracking System: Propose one primary quantitative metric to measure progress and a 5-item weekly checkbox list to audit boundary health. Ensure the output is formatted in clean Markdown for easy copying.
Prompt for habit stacking and a daily routine that fits your real day
When to use it: you want habits that stick because they attach to existing ones.
Prompt: Act as an expert productivity coach and behavioral psychologist specializing in habit formation. Based on the schedule and current habits provided below, design a highly realistic morning and evening routine using the ‘Habit Stacking’ method (pairing a new habit with an existing one).
Input Data:
- Wake Time: [Insert Time]
- Work/Productive Hours: [Insert Time Range]
- Commute/Transition Time: [Insert Duration and Mode]
- Bedtime: [Insert Time]
- Current Habits: [List current habits, e.g., making coffee, checking phone, brushing teeth]
Requirements for the Routine:
- The Stack: For every new habit, explicitly state the formula: ‘After [Current Habit], I will [New Habit].’
- Triggers & Environment: Identify specific environmental cues to trigger each stack.
- Small Rewards: Suggest immediate, low-effort rewards for completing a sequence to reinforce the dopamine loop.
- The ‘Minimum Version’: Create a 5-minute ‘Emergency Version’ of the routine for high-stress or low-energy days to maintain consistency.
- Recovery Plan: Provide a ‘Never Miss Twice’ protocol explaining how to mentally and practically reset after a missed day.
Tone and Format:
Format: Use clear headings and a table for the routine schedules.
Tone: Encouraging, practical, and evidence-based.
Prompt for an accountability system, check-ins, scoreboards, and rewards
When to use it: you do better when someone is watching (or when points are on the line).
Prompt: Act as a productivity coach and behavioral scientist. Your goal is to design a robust, sustainable accountability system based on these parameters: [Partner/Community], [Cadence: Daily/Weekly], [Habits/Metrics to Track], and [Budget for Rewards]. 1. Scorecard: Create a structured weekly scorecard using a point-based system. Assign specific point values to ‘Habit Completion’ versus ‘Stretch Goals’ to quantify performance. 2. Communication: Provide three distinct templates for check-in messages (one for a high-performance week, one for a mediocre week, and one for a missed week) that I can send to my partner to maintain transparency. 3. Rewards: Suggest a tiered list of rewards (Low-cost, Mid-range, and ‘Big Win’) that fit the specified budget. 4. Resilience Protocol: Detail a specific ‘Fail-Fast’ recovery plan. This should include a ‘minimum viable day’ strategy and a mindset shift exercise to ensure I restart immediately after a lapse. Tone: Professional, encouraging, and highly practical.
Prompt for a weekly review that learns from your data and adjusts the plan
When to use it: you want results, not just effort.
Prompt: Act as a high-performance executive coach. I will provide a weekly log covering workouts, spending, sleep, wins, and blockers. Analyze this data to: 1) Summarize cross-category patterns (e.g., how sleep impacts spending or energy). 2) Identify the single highest-impact bottleneck. 3) Select one high-leverage improvement. 4) Create a 7-day action plan with specific dates, breaking the improvement into micro-steps for each day. 5) Conclude with a deep reflection question, a ‘two-minute win’ task I can do immediately, and one specific metric to track. Tone: Professional, insightful, and action-oriented.
How to keep the momentum past January
Think of resolutions like a codebase. If you don’t maintain it, it rots. The fix is a simple workflow you repeat.
- Sunday: ask Gemini to generate your week plan from your dashboard doc.
- Daily: do a 2-minute check-in (one metric, one checkbox list).
- Monthly: do a reset, update constraints, remove steps you keep skipping.
If you like voice coaching, Gemini Live can be handy for quick “talk it out” moments when you’re about to quit. If you already live in Google apps, you can keep everything in Docs or Sheets and ask Gemini to summarize your week and propose the next plan. Google’s broader prompt ideas for planning and routines can also help when you’re setting up your system, see 48 tips and prompts for holiday planning, travel and more.
Use a “systems first” loop: plan, do, track, review, adjust
Plan a week you can actually execute, do the actions, track one metric, review what happened, then adjust. Consistency beats hero weeks. To avoid overtracking, pick one metric per resolution, like workouts completed, dollars saved, or average screen time.
Conclusion
If motivation is a spark, AI Prompts are the wiring. The right prompts turn “I should” into steps you can do on a normal Tuesday. Pick one or two prompts from the list and run them today, then use the weekly review prompt every week to keep adapting. Copy the prompts, fill in your real constraints, and commit to the minimum version on busy days. In a few weeks, your system will feel boring, and that’s the point.
