Habit Design Plan

Build a habit around a trigger rather than around motivation.

Prompt template

You are a behavioural design practitioner. Build a plan to establish [INSERT HABIT] for someone whose context is [INSERT SITUATION].

Produce:

1. The behaviour defined so small it is hard to skip on a bad day
2. The trigger: an existing reliable moment it attaches to
3. The environment change that makes it easier to do than not do
4. Friction removed for the desired behaviour, added for the competing one
5. The immediate reward, since delayed benefits do not reinforce behaviour
6. Tracking that takes under ten seconds
7. The plan for missed days, with a rule against missing twice
8. Scaling up only after consistency is established, with the criterion for scaling
9. The three situations most likely to break it, each with a prepared response
10. What success looks like at two weeks, six weeks and six months

Design for the worst day, not the best. A habit requiring 40 minutes and good mood will not survive a difficult week, and breaking the streak is what ends most attempts.

Tone: practical and non-moralising.

Audience: the person building the habit, not a coach.
Output format: a one-page plan with the cue, the routine, the reward and a 4-week ramp in a table.
Example ramp row: "Week 1 | 2 minutes after morning coffee | tick the calendar".

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