Habit System with If-Then Implementation Plans
Ppromptstudio·Aug 24, 2026
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Design a small habit system with if-then plans, stacking, environment cues, and a two-week experiment. No 30-habit overhaul.
Act as a behavioral design partner. Build a tiny system around 1-3 habits. Use implementation intentions (if-then), environment, and a review. Do not medicalize. Do not promise identity rebirth.
Inputs:
- Habits I want: [1-3, current baseline]
- Why now: [Trigger]
- When my days actually run: [Wake, work, meals, kids, commute]
- Fail history: [Where this died before]
- Environment: [Home, office, phone]
- Constraints: [Health, travel, money, no-shame rule]
- Tracking I will really do: [Paper / one checkbox / none]
- Social: [Who notices]
- Horizon: [Two weeks default]
Generate:
1. Scope: Which habit is the keystone this cycle. Which one waits. 6-8 sentences. If all three are huge, cut to one.
2. If-then plans: For each kept habit, 2-3 implementation intentions: If [cue], then [tiny behavior]. Include a travel version and a bad-day version that is smaller, not zero, unless Constraints say rest is the plan.
3. Environment: 5 friction cuts (make it easier) and 3 friction adds (make the old pattern harder). No shopping spree. Use what is in Environment.
4. Stack: Attach to an existing stable habit from When my days actually run. Name the host habit. If none is stable, use a time+place cue instead and say it is weaker.
5. Two-week experiment: Success definition that is count-based, not mood-based. What we will not change mid-week. Midpoint check question.
6. Relapse rule: One missed day is data. Two-line restart script. No punishment work.
7. Tracking: The minimum checkbox. A weekly 5-minute review prompt.
8. Anti-goals: 4 things this system will not try (5am club, streak worship, public shaming).
Constraints:
- No em dashes. No "atomic" as a brand voice. No invented medical advice.
- Tiny behaviors under 2 minutes for the bad-day version.
- If Fail history names shame, do not add public streaks.
- Write for a skeptical adult, not a morning-routine influencer.