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Break a bad habit
A habit you want to stop keeps winning. Get your triggers, better swaps and a plan for when you slip.
The prompt · ChatGPT
Help me break a habit. The habit: [e.g. scrolling in bed, snacking at night, nail biting] When it usually happens: [times, places, moods] What I get out of it: [e.g. a break, comfort, boredom relief] Why I want to stop: [one line] What I've tried: [anything that worked a bit, or didn't] Ask me up to 3 questions to find my real triggers. Wait for my answers. Then give me: 1. My top 3 triggers, in plain words. 2. A swap for each trigger that gives me the same benefit. 3. One change to my surroundings that makes the habit harder. 4. What to do in the first 5 minutes after a slip, so one slip doesn't undo the week. 5. A simple 2-week tracker. Kind, practical, no lectures. UK English. Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.
A short example
Fill the blanks, then paste. e.g. scrolling in bed, snacking at night, nail biting: a short note you already have. times, places, moods: a short note you already have. Leave the rest of the prompt as written.
The prompt · Copilot
Help me break a habit. The habit: [e.g. scrolling in bed, snacking at night, nail biting] When it usually happens: [times, places, moods] What I get out of it: [e.g. a break, comfort, boredom relief] Why I want to stop: [one line] What I've tried: [anything that worked a bit, or didn't] Ask me up to 3 questions to find my real triggers. Wait for my answers. Then give me: 1. My top 3 triggers, in plain words. 2. A swap for each trigger that gives me the same benefit. 3. One change to my surroundings that makes the habit harder. 4. What to do in the first 5 minutes after a slip, so one slip doesn't undo the week. 5. A simple 2-week tracker. Kind, practical, no lectures. UK English. Stay in this Copilot chat. Leave plugins off, and do not open a file from OneDrive.
A short example
Fill the blanks, then paste. e.g. scrolling in bed, snacking at night, nail biting: a short note you already have. times, places, moods: a short note you already have. Leave the rest of the prompt as written.
You name the habit and when it usually happens.
The assistant asks what sets it off and what you get from it.
You get your triggers, three swaps and a plan for slips.
What happens
Use Copilot to break a bad habit
A habit you want to stop keeps winning. Get your triggerThe event that starts the task, such as a missed call or a note you just copied.s, better swaps and a plan for when you slip.
Tools
Paste the prompt, fill the blanks, copy the draft.
- Microsoft Copilot — required. Drafts from the text you paste. Nothing is sent.
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