Tiny Habit Builder From a Goal
Break a big goal into a habit small enough to do on your worst day.
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Turn one goal into a tiny habit I can actually keep. My goal: [GOAL]. My typical weekday in rough blocks: [DAY_OUTLINE]. Things that usually derail me: [DERAILERS]. Interview me first with no more than four questions, one at a time, to find the smallest version of the goal that takes under two minutes. Then give me: 1. The tiny habit written as "After I [existing routine], I will [two-minute action]". 2. A "worst day" version that is even smaller, so a missed day never becomes a missed week. 3. A cue I can see or hear, and where to put it. 4. A reward that takes ten seconds and is not food unless I say it can be. 5. A simple tally I can keep for 21 days, drawn as a text grid. 6. A rule for when to scale up (for example, only after 10 of 14 days done). Keep the tone plain and encouraging. Do not promise results or speed. Stay within everyday habit and routine planning, and say plainly that you are not offering therapy or medical advice. If I report feeling unsafe, give crisis-line guidance for [JURISDICTION] and stop the plan.
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