#implementation intentions

Habit System with If-Then Implementation Plans

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.