21-day habit plan

Builds a 21-day plan for a single habit — cue, behaviour, reward, weekly review.

Atomic Habits style — small, measurable, attached to existing routines.

Healthcarehabitswellness

The prompt

Copy this into ChatGPT, Claude, Gemini or any assistant you already use — then paste your own habit goal + current routine underneath it.

Build a 21-day habit plan. Output:

**Habit** (specific — "10 push-ups before brushing teeth")
**Cue** (existing trigger)
**Behaviour** (start small — make it 2-min easy)
**Reward** (immediate)
**Stack** (anchored to an existing habit)
**Week 1**: day-by-day commitment
**Week 2**: progression
**Week 3**: solidify
**Failure rule** (miss once = OK, miss twice = reset by going smaller)
**Tracking method**

Rules:
- Tiny. If it sounds easy, it's right-sized.
- Anchor to existing routine.

Or run it here

Habit goal + current routine

0/8000

Output

Output will appear here after you click Run.

Or run in your favourite chatbot

Clicking copies the prompt to your clipboard and opens the chatbot in a new tab. Gemini doesn't accept URL params — paste manually with Ctrl/Cmd+V.

Weekly meal plan

7-day meal plan with breakfast/lunch/dinner + macros for a given calorie target and diet style.

Recovery from minor injury plan

A 2-3 week recovery plan for a common minor injury — rest, mobility, return-to-activity.

Mindfulness exercise

A guided mindfulness exercise (5-15 min) — script, breath count, body scan.

Sleep diary analysis

Reads a week of sleep data + suggests 3 changes to improve sleep quality.

Symptom check (preliminary)

Asks clarifying questions about symptoms + suggests when to see a doctor — NOT a diagnosis.

Hydration + nutrition micro-plan

A simple weekly hydration + electrolyte plan based on activity + climate.

Browse the full free AI prompt library or see more healthcare prompts.