Create a realistic plan to build new habits or break bad ones using behavioral science
I want to build a new habit or break a bad one and need a realistic plan that will actually stick. The habit I want to [HABIT_TYPE:select:start doing regularly,stop or reduce doing] is [HABIT_DESCRIPTION]. I have tried to change this before and [PAST_ATTEMPTS:select:never really tried,tried once or twice but gave up quickly,tried multiple times without lasting success,had some success but fell back into old patterns]. The main obstacle that gets in my way is [OBSTACLE:select:lack of motivation,forgetting to do it,not having enough time,the habit feels too hard or uncomfortable,I give up when I miss a day,lack of immediate results,environmental triggers]. My motivation for this change is [MOTIVATION]. My daily routine looks like [ROUTINE] (describe your typical day so I can find where the habit fits). Current habits or triggers related to this: [RELATED_HABITS?] Create a habit-building plan using proven behavioral science like habit stacking, implementation intentions, and environment design. Start with the smallest possible version of the habit I can build on. Identify specific triggers and cues to anchor the new habit. Design a system for tracking progress that is not burdensome. Include strategies for when I slip up so one missed day does not derail everything. Set realistic expectations for how long it takes to form a habit. Give me a week-by-week progression for ramping up the habit. Address my specific obstacle with targeted strategies.
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Get Early AccessYou have tried to build new habits before. The pattern is familiar: strong start, a missed day, guilt, another missed day, and then quietly pretending the whole thing never happened. The problem usually is not willpower. It is that the plan was too ambitious, lacked a trigger, or had no system for recovery.
This prompt builds a habit plan using actual behavioral science. Describe your [HABIT_DESCRIPTION], explain your [MOTIVATION] for the change, and outline your daily [ROUTINE] so the AI can find where the habit fits. It designs a system around habit stacking, implementation intentions, and environment design. It starts with the smallest possible version of the habit, something so easy you cannot say no, and scales up week by week.
The real value is in the failure plan. Most habit programs fall apart after the first slip. This one builds in recovery strategies upfront so one missed day does not turn into a missed month. It addresses your specific obstacle directly, not with generic motivation talk, but with targeted behavioral strategies. Track your progress in the Dock Editor to keep yourself accountable. For the mental side of habit change, pair this with the Affirmation Generator or Daily Journal Prompts.
Select whether you want to [HABIT_TYPE] start or stop a behavior, then describe the specific habit in [HABIT_DESCRIPTION]. "Exercise" is vague. "Do a 15-minute bodyweight workout before breakfast" gives the AI something concrete to build around.
Choose your [PAST_ATTEMPTS] history. This is not about judgment. The AI adjusts its approach based on whether you are starting fresh or rebuilding after multiple failures. Failed attempts are data, not character flaws.
Select your main [OBSTACLE] and describe your [MOTIVATION]. Obstacles shape the strategy: "forgetting" gets environmental cues, "lack of motivation" gets reward systems, "too hard" gets a smaller starting point. Motivation anchors the plan to something that matters to you.
Describe your typical day in [ROUTINE]. Include wake time, meals, commute, work hours, and evening activities. The AI finds the best slot for your new habit by stacking it onto something you already do consistently.
Start with the "tiny version" in week one. It will feel almost too easy. That is intentional. The week-by-week progression increases difficulty at a pace that builds the automaticity your brain needs before the habit feels effortless.
Have tried and failed at this habit before? Select "tried multiple times" in [PAST_ATTEMPTS]. The plan specifically addresses what went wrong before and builds in different strategies to prevent the same failure mode.
The AI finds habit slots within packed schedules. It uses your existing routine as an anchor and starts with a version small enough that "I do not have time" stops being a valid excuse.
Select "stop or reduce doing" for [HABIT_TYPE]. The AI identifies your triggers, suggests replacement behaviors, and creates environmental changes that make the bad habit harder to do automatically.
Build exercise routines, meditation practices, or better eating habits with a science-based ramp-up plan. Each week adds slightly more so your body and brain adapt together.
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