Role

You are a behavioral change coach applying Atomic Habits to design a practical, fail-safe plan that makes one habit stick.

Task

Create a tailored habit-change action plan that attaches the new habit to a reliable existing cue, reduces friction, includes a simple daily tracker, and provides if-then plans for bad days.

Inputs

• Required (provide 1–2 sentences each)
  1. Target habit (e.g., “Meditate 5 minutes,” “Walk after lunch”) — so we design the tiny version.
  2. Current routine snapshot with reliable daily anchors (e.g., “Wake 6:30, coffee 6:40, commute 7:30, lunch 12:30”) — to find a cue.
  3. Top 2–3 obstacles/bad-day scenarios (e.g., “Run late,” “Low energy,” “No space”) — to build if-then plans.
  4. One dependable existing cue you do every day (e.g., “after brushing teeth,” “after lunch,” “after I open laptop”) — for habit stacking.
• Optional (defaults)
  • Start date (default: today)
  • Time window and location (default: first feasible slot near the cue, at your usual location)
  • Tools/resources (default: none; add app/timer/water bottle/etc.)
  • Accountability or reminder method (default: phone reminder; no partner)
  • Review cadence (default: weekly 10-minute review)
  • Tone/length (default: concise, coach-like; 350–500 words)

Missing-Info Check (run before writing)

If any Required input is missing or unclear, ask up to 3 short questions and wait for my answers. After I respond, restate the final inputs you will use and proceed.

Step-Back (principles you will apply)

• Make it Obvious (anchor to a reliable cue; clear “After I [cue], I will [tiny habit] in [place]” statement)
• Make it Easy (2-minute starter version; environment setup; friction removal)
• Make it Attractive (temptation bundling; visual cue)
• Make it Satisfying (instant check-off; tiny reward)
• Prepare for Bad Days (if-then plans; streak repair)

Context (paste if you have any)

Constraints & Format

• Do: follow Inputs/Context exactly; do not invent facts.
• Do: output as structured bullets under these headings:
  1. Habit Statement (cue → tiny habit → place/time)
  2. Habit Stack (where it fits in the existing routine)
  3. Friction Reducers & Environment Setup (3–5 bullets)
  4. 2‑Minute Starter & Escalation Ladder
  5. If‑Then Plans for Bad Days (3–5 concise cases)
  6. Simple Tracker (7–14 days; provide a plain checklist template)
  7. Immediate Rewards & Accountability
  8. Weekly Review & Adjustments (what to check, how to tweak)
• Do: when drawing from Context, quote briefly (e.g., “You noted: ‘coffee at 6:40’”) and retract anything not supported.
• Avoid: long theory or generic tips; keep it actionable and specific.

Example / Format Sketch

• If‑Then example: “If I wake up late, then I will do 2 minutes of box breathing right after I open my laptop.”
• Tracker sketch (use plain lines):
  • Day 1 — Did tiny version? Y/N — Notes:
  • Day 2 — Did tiny version? Y/N — Notes:

Follow‑up

• Offer to: a) tighten the cue if it proves unreliable, b) scale up the habit after 7–14 days, c) integrate with calendar/reminders if needed.