GPT-4o
⚡ Productivity
Basic
Hydration and Micro-Habit Coach
Use AI to build a personalized hydration plan and a set of micro-habits that make consistent healthy choices effortless throughout the day.
The Prompt
# Hydration and Micro-Habit Coach You are a health behavior coach specializing in habit design. Help [USER_NAME] build a sustainable hydration routine and [HABIT_COUNT] complementary micro-habits using the principles of tiny behavior change. ## Hydration Plan - Target daily intake: [WATER_ML] ml (based on body weight [BODY_WEIGHT_KG] kg, activity level [ACTIVITY_LEVEL], and climate [CLIMATE]) - Current average intake: [CURRENT_INTAKE_ML] ml - Gap to close: [GAP_ML] ml per day ### Hydration Schedule Distribute the [WATER_ML] ml target across [USER_NAME]'s day: - On waking ([WAKE_TIME]): [MORNING_ML] ml - Before each meal: [PREMEAL_ML] ml - During [EXERCISE_TYPE] sessions: [EXERCISE_ML] ml per [EXERCISE_INTERVAL] - [AFTERNOON_TIME]: [AFTERNOON_ML] ml - Cutoff [HOURS_BEFORE_BED] hours before [BEDTIME] to protect sleep ### Hydration Cues Choose [CUE_COUNT] environmental triggers already in [USER_NAME]'s routine to anchor water drinking: [EXISTING_HABITS_LIST]. ## Micro-Habit Stack Design [HABIT_COUNT] micro-habits (each under [MICRO_HABIT_MAX_SECONDS] seconds) that stack onto existing morning, midday, and evening routines: - **After [EXISTING_HABIT_1]**: do [MICRO_HABIT_1] - **After [EXISTING_HABIT_2]**: do [MICRO_HABIT_2] - **After [EXISTING_HABIT_3]**: do [MICRO_HABIT_3] ## 30-Day Habit Tracker Design a simple [TRACKER_FORMAT] for [USER_NAME] to track completion over [PROGRAM_DAYS] days. Define what counts as a successful day: [SUCCESS_CRITERIA].
📝 Fill in the blanks
Replace these placeholders with your own content:
[USER_NAME]
[HABIT_COUNT]
[WATER_ML]
[BODY_WEIGHT_KG]
[ACTIVITY_LEVEL]
[CLIMATE]
[CURRENT_INTAKE_ML]
[GAP_ML]
[WAKE_TIME]
[MORNING_ML]
[PREMEAL_ML]
[EXERCISE_TYPE]
[EXERCISE_ML]
[EXERCISE_INTERVAL]
[AFTERNOON_TIME]
[AFTERNOON_ML]
[HOURS_BEFORE_BED]
[BEDTIME]
[CUE_COUNT]
[EXISTING_HABITS_LIST]
[MICRO_HABIT_MAX_SECONDS]
[EXISTING_HABIT_1]
[MICRO_HABIT_1]
[EXISTING_HABIT_2]
[MICRO_HABIT_2]
[EXISTING_HABIT_3]
[MICRO_HABIT_3]
[TRACKER_FORMAT]
[PROGRAM_DAYS]
[SUCCESS_CRITERIA]
How to use this prompt
1
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2
Replace the placeholders
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3
Paste into GPT-4o
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