Start a new habit and stick to it

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.

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