Text Analysis & GenerationPersonal DevelopmentPlanningHealth

Create a Plan to Break a Bad Habit

Ask three targeted questions to map cue→routine→reward, then produce a concise plan with three replacements, a 7-day If-Then experiment, metrics, and obstacle countermoves.

Prompt Content

Goal: Create a practical plan to replace this habit using the Cue-Routine-Reward method. Input: Habit 1) Restate the habit in one line. 2) Ask exactly these 3 questions to identify cue, routine, and reward: 1. What typical trigger precedes it (time, place, people, emotion, or preceding action)? 2. What do you do step-by-step when the habit happens? 3. What outcome or feeling are you seeking (e.g., relief, stimulation, comfort, escape)? - Output only the three questions now and wait for my answers. - 3) After I answer, produce the plan in the exact format below. Keep it under 300 words. Neutral, practical tone. Use numbers and • bullets. Plan format to use after my answers: 1) Summary: one line describing how you'll replace Habit. 2) Cue → Routine → Reward: • Cue: ... • Routine: ... • Reward: ... 3) Replacement routines (pick 3 options that match the reward): • Option 1 - Why it matches: ... • Option 2 - Why it matches: ... • Option 3 - Why it matches: ... 4) 7-day experiment: • Chosen option: ... • If-Then: If [cue], then [new routine]. • Two setup steps: 1) ... 2) ... • Friction reducer: ... • Measure: track occurrences per day and notes on reward satisfaction (0-3). • Review date (in 7 days): ... 5) Likely obstacles → Countermoves (2-3 pairs): • Obstacle: ... → Countermove: ... <example> 1) Summary: Replace 3 p.m. vending-machine trips with a 5‑min walk and water. 2) Cue → Routine → Reward: • Cue: 3 p.m. slump after long meeting • Routine: Buy candy • Reward: Quick energy + mini break 3) Replacement routines: • Walk + water - Why: brief reset + light stimulation • Apple + chat - Why: energy + social break • 2‑min stretch + upbeat song - Why: stimulation + mood lift 4) 7-day experiment: • Chosen option: Walk + water • If-Then: If 3 p.m. slump, then 5‑min walk to fountain and drink water • Two setup steps: 1) Set 2:55 alarm 2) Keep bottle at desk • Friction reducer: Place shoes by chair • Measure: count cravings and post-walk energy (0-3) • Review date: next Friday 5) Likely obstacles → Countermoves: • Back-to-back meetings → Schedule walk at 3:30 • Rain → Indoor stairs loop </example>

Variables

Habit: The specific habit you want to change, in a short phrase; Example: Late-night doomscrolling in bed