30-day goal sprint with weekly check-ins

Here's a training outline. Build it as a draft program in upcoach called "30-day goal sprint with weekly check-ins":
one section per week, released weekly from my start date ([your start date]), with a lesson,
worksheet, task list or check-in for each item, using the text and questions word for word.
Questions marked (1 = ..., 5 = ...) are 1-5 scales.
Don't publish the program or invite anyone. When you're done, list what you created so I can check it.

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Training: 30-day goal sprint with weekly check-ins
For: Coaches running a group or 1:1 program
Length: 30 days

Week 1: Set the goal and the milestones
- Lesson: One goal, thirty days
  For the next 30 days you'll work on one goal. Only one: a second goal splits your time, and the week it gets hard, the easier goal wins. Pick something you can finish or measure in a month, that matters to you now, and that depends mostly on what you do, not on someone else's decision.
  Write it so that anyone reading it on day 30 could say whether you did it. "Get fitter" can't be checked; "run 5 km without stopping by 30 days from now" can. "Grow my business" can't; "have five sales conversations with new prospects" can. If your real goal is bigger than a month, take the part of it you can finish in 30 days.
- Worksheet: Your 30-day goal
  1. Write your goal in one sentence, so that someone else could check on day 30 whether you did it.
  2. Why does this goal matter to you now?
  3. Where are you today with it? Give a number or a short description.
  4. What will be true on day 30 if you reach it?
  5. What has stopped you from doing this before?
  6. Which of these depends only on you, and which depends on someone else? If a part depends on someone else, rewrite the goal around what you'll do.
- Lesson: Break it into four weekly milestones
  A 30-day goal is too far away to steer by. A milestone is what you want to have done by the end of a week: something finished, sent, booked or counted, not "keep working on it". Four milestones, one a week, take you from today to day 30.
  Work backwards. Write the week 4 milestone first: it's the goal itself. Then ask what has to be done by the end of week 3 for week 4 to be possible, and so on back to week 1. Make the week 1 milestone the easiest of the four, small enough that you're sure you'll do it, so the first check-in reports progress. Then write the first step for week 1, something you can start today.
- Worksheet: Your four milestones
  1. Week 4 (by day 30): your goal, as written in your goal worksheet.
  2. Week 3 (by day 21): what has to be done for week 4 to be possible?
  3. Week 2 (by day 14): what has to be done for week 3 to be possible?
  4. Week 1 (by day 7): what has to be done for week 2 to be possible? Make this the easiest of the four.
  5. What's the first step towards your week 1 milestone, and when will you take it? (Day and time.)
  6. Which day of the week will you do your check-in?
- Check-in: Week 1 check-in
  1. How much progress did you make on your goal this week? (1 = none, 5 = a lot)
  2. Did you reach this week's milestone? (Yes, partly, not yet)
  3. What did you do this week towards it?
  4. What's in your way right now, if anything?
  5. What's your milestone for next week, and your first step towards it?

Week 2: Keep the week's milestone in view
- Lesson: Plan the week around the milestone
  Most weekly milestones are missed in the same way: the week fills up, and the work for the goal never gets a time of its own. At the start of the week, put the work for this week's milestone in your calendar as one or two blocks, the same way you'd book a meeting with someone else, and keep them.
  If you missed last week's milestone, don't carry it forward on top of this week's. Decide what to do with it: finish it first and push the rest of the plan back, make it smaller, or drop it if it turned out not to matter. Then rewrite the remaining milestones so they still end at your goal.
- Task list: Set up the week
  - Read your milestones and rewrite any that no longer fit
  - Write this week's milestone where you'll see it every day
  - Put one or two time blocks for the milestone in your calendar
  - Put your check-in day in your calendar
- Check-in: Week 2 check-in
  1. How much progress did you make on your goal this week? (1 = none, 5 = a lot)
  2. Did you reach this week's milestone? (Yes, partly, not yet)
  3. What did you do this week towards it?
  4. What's in your way right now, if anything?
  5. What's your milestone for next week, and your first step towards it?

Week 3: When you're stuck
- Lesson: Make the next step smaller
  Week 3 is often where a sprint stalls. The start is behind you, the end isn't close, and the next step often looks bigger than it is. Being stuck usually means the next step is too vague or too big, not that the goal is wrong.
  Name what's in the way in one sentence: "I don't know which of the three options to choose", "I need an answer from my manager", "I haven't had the time". Then write a next step you could do in 20 minutes: write down the three options and the one thing that would decide between them, send the message asking for the answer, book the 20 minutes. Tell your coach about it in this week's check-in, so they can help with what's actually in the way.
- Worksheet: Halfway review
  1. Which of your milestones have you reached so far?
  2. On a scale of 1 to 5, how likely are you to reach your goal by day 30? (1 = not likely, 5 = very likely)
  3. What's the one thing most in your way right now? Write it in one sentence.
  4. What's a next step you could take in 20 minutes, and when will you do it?
  5. Is your goal still the right size? (Too big, about right, too small) If it's too big, rewrite it for the days that are left.
  6. What could your coach do that would help you most this week?
- Check-in: Week 3 check-in
  1. How much progress did you make on your goal this week? (1 = none, 5 = a lot)
  2. Did you reach this week's milestone? (Yes, partly, not yet)
  3. What did you do this week towards it?
  4. What's in your way right now, if anything?
  5. What's your milestone for next week, and your first step towards it?

Week 4: Finish and look back
- Lesson: The last nine days
  This section runs from day 22 to day 30. Spend the first days on what's left of your goal and nothing else. If you can see that you won't finish all of it, decide now which part you will finish, and finish that part completely: a finished part teaches you more than an unfinished whole.
  On day 30, do the last check-in and the review. Look at what you did, not only at whether you hit the number. Then decide what comes next: a new 30-day goal, the next part of the same one, or a rest.
- Check-in: Week 4 check-in
  1. How much progress did you make on your goal this week? (1 = none, 5 = a lot)
  2. Did you reach your goal? (Yes, partly, not yet)
  3. What did you do in these last nine days towards it?
  4. What was in your way, if anything?
  5. What's your next step after this sprint?
- Worksheet: 30-day review
  1. Where does your goal stand on day 30? Give a number or a short description, and compare it with where you started.
  2. Which milestones did you reach, and which did you miss?
  3. What helped you most over the 30 days?
  4. What got in the way most often, and what did you do about it?
  5. What did you learn about how you work towards a goal?
  6. What's your next goal, and will you set it for another 30 days?
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