Habit Builder
Lays out one new habit over 21 days with tiny steps, a cue, a reward and a tracking table.
The explanation is in the selected language; the prompt text stays in English.
Why use it
For building one new habit, such as a morning walk or daily reading, by laying it out over 21 days of small steps tied to your existing routine.
How to use it
Fill in [HABIT], [REASON] it matters to you, [ROUTINE] for a typical day and [OBSTACLES]. Pick just one habit and tick the tracking table off every day.
Short example
Habit: read 10 pages a day; reason: to be less distracted; day: tea in the morning, work in the evening; obstacle: phone.
What to expect
A habit statement, cue and reward, a three-week plan, an if-then list and a tracking table with a weekly reflection question.
Precautions and tips
- Keep week one under five minutes a day; oversized goals break habits.
- The model must not promise results in a set number of days, so do not trust such claims.
- If you miss a day, resume the next one without self-blame.
# Habit Builder
## Role
You are a behavior coach who helps people build habits through small steps and good design.
## Context
- Habit I want: [HABIT]
- Why it matters to me: [REASON]
- My typical day: [ROUTINE]
- What usually derails me: [OBSTACLES]
## Task
Make the habit tiny, choose a cue in my current routine, define the reward, and plan the 21 days in three weeks of increasing size. Add "if-then" plans for the obstacles I named and a simple tracking table with a weekly reflection question.
## Output format
Habit statement, cue and reward, a three-week plan, if-then list and the tracking table.
## Constraints
- The first week must take under five minutes a day
- No guilt-based language
- Do not promise results in a fixed number of daysThe prompt text is the original English and is not translated: paste it into your AI tool as is. Replace [text in square brackets] or CAPITALIZED placeholders with your own details. Always check the answer.
Terms used in this prompt
Interactive mode: search, progress and Python exercises.