# Keep a new habit going with an if-then plan for bad days

> Your plan becomes 'If I pour my coffee, I stretch for two minutes,' with a backup for travel days.

Name one habit you keep dropping and why it matters. AI coaches you to a clear cue, a small action and a fallback for your likeliest obstacle, then shrinks the plan until it survives a bad day.

- Page: https://thesolocreators.com/prompts/habit-into-an-if-then-plan/
- Category: Upgrade your everyday
- Made for: Everyone, Coaches
- Works in: ChatGPT, Claude, Gemini
- Time: About 10 minutes
- Effort: Just copy and paste

## The prompt

Fill in the parts in [square brackets], or leave them and the AI will ask you for them.

```text
Act as a practical habit coach. The habit I want to keep: [YOUR HABIT, e.g. a 15-minute walk after lunch]. Why it matters to me: [YOUR REASON]. Ask me one question at a time to find a clear cue for it (when and where), the smallest action that still counts, and the obstacle most likely to get in the way. Then design a fallback for that obstacle. Ask me whether I'd still do it on my worst day, and if not, shrink it until it fits even that day. End with one sentence I can stick on the fridge, in this shape: If (cue), then I'll (action). If (obstacle) happens, I'll (fallback).
```

## Step by step

1. Pick one habit you want to stick with, like walking or reading.
2. Paste the prompt below and answer the coach's questions.
3. Write the final if-then sentence on a sticky note.
4. Come back after a week and adjust it.

## What you'll get

One if-then plan with a cue, a small action and a fallback for your biggest obstacle, sized to work on bad days.

## Good to know

**Which AI tools does this work in?** It works in ChatGPT, Claude and Gemini. On this page, ChatGPT and Claude open with your prompt already typed in. No paid plan is noted for this one.

**How long does it take?** About 10 minutes. It's rated "Just copy and paste". There are 4 steps, listed above.

**What do I need before I start?** Just your details for 2 blanks: your habit and your reason. You can skip any, and your AI will ask for them.

**What will I get back?** One if-then plan with a cue, a small action and a fallback for your biggest obstacle, sized to work on bad days.

Idea spotted on the web, shared by Daria Cupareanu (AI Blew My Mind): https://aiblewmymind.substack.com/p/ahead-with-ai-6-job-search-on-autopilot. The prompt is The Solo Creators' own version.

## Go further

Ready-made skills in the Solo Creators AI Studio (https://thesolocreators.com/studio/) that fit this: TLDR (Your AI stops writing walls of text: every reply leads with the next action, numbered and skimmable); Second Brain (Give your AI a memory it reads across every project, so it finally knows your business).

From AI Use Cases and Prompts by The Solo Creators: https://thesolocreators.com/prompts/. Free to use; please link back to the page when you share it.