AI prompts for Quitting & reducing harmful habits

Copy a prompt, replace each [bracketed] part with your own facts, and paste it into any AI chat assistant. Each one stands on its own.

1. Prompt 1 · Habit map

   Prompt 1Copy

   Habit loop mapped — quitting & reducing harmful habits. Write a short brief — situation, choices, suggested next step — marking unknowns. Which habit? [habit] How many times have you tried to stop? [many times have you tried to stop] Weekly time for quitting & reducing harmful habits: [hours]. Missing quitting & reducing harmful habits details? Ask me first.

2. Prompt 2 · Substitution plan

   Prompt 2Copy

   Replacement behaviours — quitting & reducing harmful habits. Break it into numbered weeks, each with one observable checkpoint. How many times have you tried to stop? [many times have you tried to stop] What triggers it most? [triggers it most] Weekly time for quitting & reducing harmful habits: [hours]. Missing quitting & reducing harmful habits details? Ask me first.

3. Prompt 3 · Plan

   Prompt 3Copy

   Environment changes — quitting & reducing harmful habits. Set it out week by week, each week ending with a checkpoint. What triggers it most? [triggers it most] Which habit? [habit] Weekly time for quitting & reducing harmful habits: [hours]. Missing quitting & reducing harmful habits details? Ask me first.

4. Prompt 4 · Recovery plan

   Prompt 4Copy

   Relapse plan and support — quitting & reducing harmful habits. Make a weekly plan where every week has something I can check. Which habit? [habit] How many times have you tried to stop? [many times have you tried to stop] Weekly time for quitting & reducing harmful habits: [hours]. Missing quitting & reducing harmful habits details? Ask me first.

5. Prompt 5 · where to start

   Prompt 5Copy

   Health & Energy, quitting & reducing harmful habits: habit loop mapped; replacement behaviours; environment changes; relapse plan and support. Which first? Which habit? [habit] How many times have you tried to stop? [many times have you tried to stop] What triggers it most? [triggers it most] One quitting & reducing harmful habits step for today, [minutes] long.

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