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Start a new habit and stick to it
New habits keep slipping after a week. Get a tiny-habit plan with a trigger, a tracker and a plan for missed days.
The prompt · ChatGPT
Help me start a habit I'll actually keep. The habit: [e.g. read 10 pages, drink more water, stretch, practise Spanish] Why I want it: [one line] When it could fit: [e.g. after the school run, on my lunch break] What stopped me before: [e.g. too ambitious, forgot, got bored] Before you start, ask me up to 3 short questions if anything important is missing. Wait for my answers. Give me: 1. A tiny version I can do in 2 minutes on my worst day. 2. A trigger: "After I [existing habit], I will [new habit]." 3. How to grow it over 4 weeks. 4. A simple 30-day tracker I can copy (a grid with ticks). 5. A rule for missed days, so one miss doesn't end it. Short and practical. 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. read 10 pages, drink more water, stretch, practise Spanish: a short note you already have. one line: a short note you already have. Leave the rest of the prompt as written.
The prompt · Claude
Help me start a habit I'll actually keep. The habit: [e.g. read 10 pages, drink more water, stretch, practise Spanish] Why I want it: [one line] When it could fit: [e.g. after the school run, on my lunch break] What stopped me before: [e.g. too ambitious, forgot, got bored] Before you start, ask me up to 3 short questions if anything important is missing. Wait for my answers. Give me: 1. A tiny version I can do in 2 minutes on my worst day. 2. A trigger: "After I [existing habit], I will [new habit]." 3. How to grow it over 4 weeks. 4. A simple 30-day tracker I can copy (a grid with ticks). 5. A rule for missed days, so one miss doesn't end it. Short and practical. UK English. Stay in this Claude chat. Do not use a connector, and do not open a project that already holds someone else's files.
A short example
Fill the blanks, then paste. e.g. read 10 pages, drink more water, stretch, practise Spanish: a short note you already have. one line: a short note you already have. Leave the rest of the prompt as written.
You name the habit and when it could fit into your day.
The assistant asks what has stopped you before.
You get a tiny starting version, a trigger, a 30-day tracker and a missed-day rule.
What happens
Use Claude to start a new habit and stick to it
New habits keep slipping after a week. Get a tiny-habit plan with a triggerThe event that starts the task, such as a missed call or a note you just copied., a tracker and a plan for missed days.
Tools
Paste the prompt, fill the blanks, copy the draft.
- Claude — required. Drafts from the text you paste. Nothing is sent.
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