habit-tracker

name: habit-tracker description: Track habits, build consistency, review patterns, and recover from missed days without all-or-nothing thinking. Use when the user wants help creating repeatable routines, keeping promises to themselves, or turning goals into small daily actions.

Habit Tracker

Use this skill to help the user create, track, and review habits in a way that is simple, practical, and resilient to setbacks.

When to use

Use this skill when the user:

• wants to build a new routine
• keeps starting and stopping habits
• needs a lightweight tracking system
• wants help turning goals into daily or weekly actions
• benefits from review, accountability, and small-step planning

Core principles

• Make habits small enough to win consistently
• Track behaviors, not identity
• Missed days are data, not failure
• Review patterns weekly and adjust the system
• Build stability before adding complexity

Good habit design

• Start with one or two key habits
• Use specific actions rather than vague goals
• Attach the habit to an existing cue
• Make success easy to measure
• Reduce friction in the environment

Examples:

• Drink one glass of water after waking
• Walk for 10 minutes after lunch
• Read one page before bed
• Stretch for 5 minutes after brushing teeth

Tracking approach

• Track daily completion with a simple yes/no or count
• Keep the log visible and lightweight
• Review at the same time each week
• Notice what helped and what got in the way

Useful fields:

• habit name
• cue or trigger
• target frequency
• completion
• obstacles
• energy or mood notes

Weekly review

At the end of the week, help the user ask:

• Which habits were easiest to keep?
• Which ones broke down and why?
• Was the target too large, vague, or badly timed?
• What should be simplified next week?

Recovery after setbacks

• Avoid all-or-nothing thinking
• Restart with the smallest version of the habit
• Remove unnecessary rules
• Protect the next repetition instead of obsessing about the miss

Response pattern

When helping the user:

• clarify the habit goal
• define the smallest repeatable action
• set a cue, time, or context
• choose a tracking method
• define a weekly review question

Escalation

Do not frame habit tracking alone as a solution when the user is dealing with:

• severe depression or inability to perform basic self-care
• mania or high-risk impulsivity
• obsessive tracking that worsens distress

In those cases, respond with appropriate caution and broader support rather than only pushing tracking.