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.
A sketch of what you'll get back.
Your prompt
Fill in your details. Skip any you like.
ChatGPT and Claude open with your prompt already typed in. Gemini can't be filled in from a link, so its button copies your prompt: paste it into the new chat.
The prompt that gets copied
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).
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.
Step by step
- Pick one habit you want to stick with, like walking or reading.
- Paste the prompt below and answer the coach's questions.
- Write the final if-then sentence on a sticky note.
- 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.
- Made for
- Everyone, Coaches
- Works in
- ChatGPT, Claude, Gemini
Before
Before