AI help with Quitting & reducing harmful habits
Habit loop map, substitutions, relapse plan. Part of Health & Energy — Body, sleep, food, stress.
Start free — standard plans for every area, alwaysWhy this is hard
A plan often becomes difficult when it assumes more time or energy than a normal week contains. The task is not to fit everything into a calendar. It is to name the next piece, the time available and what can wait. Your goal, obstacles and urgency help put those boundaries around the draft.
For quitting & reducing harmful habits, start by describing the part that is awkward in your own words. A broad goal can contain several different tasks. Choose the one you want to draft now, then add the obstacle and the time you can spend. You do not need a complete story to begin.
You can skip a question that does not fit. An unanswered detail should stay unknown. If you want a different tone, choose Plain English or change your own description before using the draft. The structure comes from the topic; the facts should come from you.
What you'll get
Habit map
Habit loop mapped
Substitution plan
Replacement behaviours
Plan
Environment changes
Recovery plan
Relapse plan and support
What good looks like
Check the time estimates against your actual week. A schedule should leave room for the things you already do and for unfinished work. Decide which step comes first and what you would leave out on a busy day. The draft organises actions; it does not ensure you will complete them.
For “Habit loop mapped”, the habit map gives you a piece to read and adapt. Check it against your answers, mark anything that needs a fact you have not supplied and decide whether it is the next piece you actually need. Keep only what fits your situation.
For “Replacement behaviours”, the substitution plan gives you a piece to read and adapt. Check it against your answers, mark anything that needs a fact you have not supplied and decide whether it is the next piece you actually need. Keep only what fits your situation.
For “Environment changes”, the plan gives you a piece to read and adapt. Check it against your answers, mark anything that needs a fact you have not supplied and decide whether it is the next piece you actually need. Keep only what fits your situation.
For “Relapse plan and support”, the recovery plan gives you a piece to read and adapt. Check it against your answers, mark anything that needs a fact you have not supplied and decide whether it is the next piece you actually need. Keep only what fits your situation.
Example artifact
Example · fictional person · Habit map
Habit loop mapped
You get a short repeatable routine for habit loop mapped: when to do it, how long, and what to skip on a bad day. Because time is the pinch, the habit map is built to be used in short sittings: AI drafts habit loop mapped first, and you spend your minutes correcting rather than starting from blank. Because you also named not sure where to start, it starts with one clear question. Plan to have a first version in place this month and review it once.
When: the same slot each week, 3× 20 minutes. How: 5 minutes to review last time, the main block on habit loop mapped, 2 minutes to note the next step. On a bad day: do only the 5-minute review and write the next step. That still counts.
This example uses made-up answers (goal: steady progress; obstacles: time and knowing where to start). Yours is built from your own answers.
What we'll ask you
- Which habit?
- How many times have you tried to stop?
- What triggers it most?
Questions
What if my schedule changes each week?
Describe that constraint in your answers and use the smallest workable version of the draft. A plan can be adjusted when the week changes. Do not treat a suggested time as a commitment; check it against your own responsibilities before using it.
How do I check whether the plan fits?
Look at the first step, the available hours and the review point. Remove steps that rely on information or resources you do not have. Keep unknown amounts and dates open rather than guessing. The plan is a structure to review, not a prediction of results.
Is a standard plan free?
Yes, standard plans are free across every area and do not require a card. You can skip questions, choose Plain English and start with one topic. Voice options depend on the browser. You decide what to use and what to change.