Build a habit that sticks

Turn a vague goal into a small, specific habit plan with cues, a minimum version, obstacle fixes and a 30-day tracker.

Change note: Initial version

Prompt

Help me build a new habit that I can actually keep. Be practical and kind, not preachy.

The habit I want: {{habit}}
Why it matters to me: {{why}}
My typical day and schedule: {{schedule}}
What has gotten in the way before: {{obstacles}}
Time I can realistically give it daily: {{time}}

Please produce:
1. A tiny version of the habit that takes under 2 minutes, a standard version that fits my available time, and a stretch version for good days.
2. The best cue for each version, anchored to something I already do each day, with exact wording such as "After I pour my morning coffee, I will..."
3. An environment setup list: 3 changes that make the habit easier and 3 that remove friction from the old behavior.
4. An if-then plan for each obstacle I listed, plus a rule for what to do after missing a day, with the aim of never missing twice.
5. A 30-day ramp in four weekly steps, a simple way to track it (one line per day), and a short weekly review with 3 questions.
6. A way to celebrate small wins that is not food- or money-based unless I say so.

Format with clear headings and short bullets. Be specific to my schedule and avoid generic motivation. If the habit relates to mental or physical health conditions, remind me that this is general guidance and not medical advice. Ask no more than two questions before starting, and only if you truly cannot proceed.

Variables

• {{habit}}Habit you wanttext

  Default: Walk for 20 minutes after dinner

• {{why}}Why it matterstext

  Default: More energy and better sleep

• {{schedule}}Your typical daylong

  Default: Work 9-5 from home, dinner around 7, kids to bed at 8:30, usually on the couch by 9

• {{obstacles}}What got in the way beforetext

  Default: Tired after work, bad weather, forgetting

• {{time}}Time per daytext

  Default: 20 minutes

Example output

**Three sizes**
- Tiny: put on shoes and walk to the end of the street and back (2 min).
- Standard: 20-minute walk after dinner.
- Stretch: 30 minutes with a call to a friend.

**Cues**
"After I clear the dinner plates, I will put on my walking shoes." Keep the shoes by the door.

**Environment**
Easier: shoes and a light jacket by the door, a loop route saved in your phone, a rainy-day indoor video queued. Less friction with the couch: do not sit down until after the walk.

**If-then**
- If I am tired, then I do the tiny version only.
- If it rains, then 15 minutes of indoor stepping or stairs.
- If I forget, then a 6:45 pm phone alarm labeled "shoes".
- If I miss a day, I do the tiny version the next day: never miss twice.

**30-day ramp**
Week 1: tiny every day. Week 2: 10 minutes. Week 3: 15 minutes. Week 4: 20 minutes.
Track: one line per day with a tick and a mood word.
Weekly review: what made it easy, what blocked it, what will I change?

Notes

Defining a two-minute version and a never-miss-twice rule is what keeps habits alive on bad days. Make the cue an existing routine, not a time of day, for the best results.