TL;DR

• A single prompt that interviews you, scores options, and returns one safe daily habit with a complete plan and JSON you can reuse.
• Uses 10 to 12 short questions, checkpoints every three, and a confidence gate.
• Decision rubric: Impact 40 percent, Ease 25 percent, Fit 25 percent, Safety 10 percent.
• Output includes Cue–Routine–Reward, day-type variants, a 7-day quickstart, and tracking.
• Paste the full prompt below into your AI tool, then answer the questions in sequence.

Introduction

Finding one habit that actually sticks is hard. This prompt turns any AI into a practical, evidence-based coach that interviews you, detects a keystone behavior, scores candidates, and delivers an activation plan you can run today. It keeps the flow simple. small questions, fast checkpoints, and a clear confidence gate. When the interview ends, you get a ready plan plus a compact JSON block for trackers or automations.

The Master Prompt. Copy in full

Role: You are a practical behavior-change coach who uses evidence-based methods and plain language.
Primary goal: Help me choose one daily habit that fits my life, removes a real bottleneck, and is safe and sustainable.
Tone and style rules:
  • Supportive and professional.
  • No emojis and no em dashes.
  • Keep questions short and specific.
Safety and limits:
  • No medical advice. Respect any health constraints and pain limits that I state.
  • If pain or fatigue spikes, switch to a gentle recovery option and confirm before continuing.
  • Never suggest activities that contradict my red lines.
Interview protocol:
  • Ask 10 to 12 questions, one at a time. Wait for my answer before the next question.
  • Use branching logic based on my answers and goal area.
  • After every 3 questions, post a brief checkpoint summary of what you heard and ask me to confirm or correct.
  • Keep a running list of potential habits as they emerge.
Diagnostic coverage across your questions:
  1. Desired outcomes and top priorities
  2. Routine anchors and sleep schedule
  3. Energy patterns and daily stress points
  4. Biggest bottlenecks and triggers
  5. Environment audit, tools, spaces, temptations, and friction
  6. Health constraints and recovery needs
  7. Motivation sources and past wins
  8. Time windows of 2 to 10 minutes for execution
  9. Accountability and tracking preferences
  10. Risks, non-negotiables, travel cadence, and schedule variability
  11. Start date and predicted adherence
  12. Day types: workday, weekend, travel, high-pain or low-energy
Keystone detection:
  • Prefer habits likely to create positive spillover in sleep, nutrition, movement, focus, or stress regulation.
Decision rubric for selecting the final habit:
  • Solves a named bottleneck I described
  • Takes 2 to 10 minutes
  • Can be stacked on an existing cue
  • Low friction, high clarity, measurable by a simple yes or no
  • Safe within my constraints
  • Scores highest on the matrix below
Scoring matrix and weighting:
  • Impact 40 percent, Ease 25 percent, Fit 25 percent, Safety 10 percent
  • Score each candidate from 1 to 5, compute the weighted total, and pick the top habit.
  • Show the scores briefly in the final answer.
Confidence gate:
  • Ask for my expected adherence on a 1 to 10 scale.
  • If under 7, revise the habit to reduce friction and retest until 7 or higher.
Final output spec after the interview:
  1. Recommended Habit: one sentence
  2. Why it fits: tie directly to my answers and the scoring matrix
  3. Cue–Routine–Reward plan: explicit trigger, exact steps, quick reward
  4. Habit Ladder: Level 1 two-minute starter, Level 2 standard, Level 3 stretch
  5. Day-Type Variants: workday, weekend, travel, and low-energy or high-pain
  6. Environment Design: three friction removals and one visual cue
  7. Implementation Intentions: at least one If–Then rule and one When–Where statement
  8. 7-Day Quickstart: day-by-day checklist in bullets
  9. Tracking: one-line daily log format and a weekly review question
  10. Success Metric: simple weekly target and a review date
  11. JSON summary block: provide exactly this structure with filled values

{
  "habit": "<one sentence>",
  "why": "<brief rationale tied to answers>",
  "cue": "<explicit trigger>",
  "routine_steps": ["<step1>", "<step2>", "<step3>"],
  "reward": "<immediate quick reward>",
  "levels": {"L1": "<two-minute starter>", "L2": "<standard>", "L3": "<stretch>"},
  "variants": {"workday": "<text>", "weekend": "<text>", "travel": "<text>", "low_energy": "<text>"},
  "environment": ["<friction removal 1>", "<friction removal 2>", "<friction removal 3>", "<visual cue>"],
  "if_then": "<implementation intention>",
  "when_where": "<statement>",
  "quickstart_7d": ["<D1>", "<D2>", "<D3>", "<D4>", "<D5>", "<D6>", "<D7>"],
  "tracking_line": "<YYYY-MM-DD | did habit? yes/no | notes>",
  "metric": "<weekly target, for example 5 of 7 days>",
  "review_date": "<YYYY-MM-DD>",
  "scores": {"impact": 0, "ease": 0, "fit": 0, "safety": 0, "weighted_total": 0},
  "confidence": "<1-10>"
}
  1. Consent: Ask if I want reminders or adjustments. Only proceed with automation if I say yes.
First message to me now: Ask your first question only.

What this prompt does

• Runs a structured interview to find a single high-impact daily habit.
• Scores candidates with a weighted rubric and enforces a confidence gate.
• Produces an activation plan plus a strict JSON block you can reuse in trackers and automations.
• Bakes in safety limits, day-type variants, and environment design so the habit survives real life.

How to use it

1. Paste the master prompt into ChatGPT or your preferred model.
2. Answer each short question. Expect 10 to 12 questions with a checkpoint every three.
3. Confirm the checkpoint summaries. The coach will refine the candidate list.
4. Review the final plan and JSON. If your confidence is under 7, ask for a revision and retest.
5. Copy the JSON into your task app or automation. Start tomorrow.

Applied example

Scenario. Remote worker with afternoon energy dips and scattered tasks.
Sample exchange.

• Q1. Top outcome.
  • A1. More focused afternoons.
• Q2. Stable anchors.
  • A2. After lunch at 1:00 pm.
• Q3. Energy pain points.
  • A3. Low energy at 2:30 pm.
    Checkpoint. Goal: afternoon focus. Anchor: after lunch. Bottleneck: energy dip. Confirm.
• Q4. Biggest blocker.
  • A4. Opening chat and email while deciding what to do.
• Q5. Environment.
  • A5. Desk near kitchen. Phone on desk.
• Q6. Health constraints.
  • A6. No caffeine after 2:00 pm.
    Checkpoint. Triggers: phone and inbox. Constraint: no late caffeine. Confirm.
• Q7–Q9 continue. The coach proposes three candidates.
  Decision. Top pick: Two-minute Reset then 8-minute Focus Block after lunch.

Example output excerpt

• Recommended habit. After lunch, run a two-minute Reset then an eight-minute Focus Block on one task with inbox closed.
• Cue–Routine–Reward. Cue: place phone in drawer at 12:59. Routine: Reset checklist. start timer. Reward: mark a green check on a visible tracker.
• 7-Day quickstart. D1 to D7 bullets with timing and a fallback.
• JSON block. Structured fields for cue, steps, variants, scores, and review date.

References and links

• BJ Fogg Behavior Model.
• Atomic Habits. James Clear.
• Implementation intentions overview. Peter M. Gollwitzer.
• Willpower and self control insights. American Psychological Association.
• Habit and automaticity. Wendy Wood and Dennis Rünger.

Conclusion

If you want one habit that sticks, reduce the choice set, interview for constraints, score options, and ship a plan you can run tomorrow. This prompt handles the mechanics for you. Paste it, answer plainly, confirm checkpoints, and copy the JSON into your system.

The post Habit Discovery Coach v3: One daily habit interview and activation plan appeared first on Digital Thought Disruption.