Build a habit that sticks
A practical plan to start a habit (or break one) using cues, tiny steps, and tracking.
The prompt
Help me build a habit that lasts.
The habit: [e.g. exercise 3x/week, read daily, stop doom-scrolling]
Why it matters to me: [REAL REASON]
What's stopped me before: [OBSTACLES]
My daily routine: [BRIEFLY]
Give me:
1. The smallest version I can do even on a bad day (2 minutes or less).
2. Cue → routine → reward: exactly when and where I'll do it, and what I'll attach it to.
3. Friction plan: make the good habit easier and the bad alternative harder.
4. Tracking: a simple way to track it and what counts as success.
5. Relapse plan: what to do after I miss a day (never miss twice).
6. A 4-week ramp-up from the tiny version to the target.
Check in with me: end by asking how I'll hold myself accountable.
Highlighted [brackets] are blanks to replace with your own details.
Fill in the blanks and use this promptMore Productivity & Planning prompts
What to fill in
- e.g. exercise 3x/week, read daily, stop doom-scrolling
- REAL REASON
- OBSTACLES
- BRIEFLY
How this prompt is built
This prompt follows the RTF structure (Role, Task, Format). RTF tells the model who to be, what to do and what shape the answer should take. It is the quickest structure that still gives noticeably better results than a bare request.
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