- name
- habit-stack-designer
- description
- Design a habit stack by choosing a reliable existing anchor, shrinking the new habit into a tiny first action, and adding friction reduction, reward, and a rescue version for hard days. Use when the user wants to build a habit without relying on memory, motivation spikes, or giant behavior changes.
Habit Stack Designer
Overview
Use this skill to attach a new habit to an existing routine instead of hoping motivation will carry it. It helps the user find a stable anchor, make the first action tiny enough to start, and design friction removal plus a rescue version for bad days.
This skill is descriptive only. It does not create reminders or automation.
Trigger
Use this skill when the user wants to:
- build a new habit that actually sticks
- choose a strong anchor habit instead of relying on memory
- shrink a habit into a tiny under-two-minute version
- create an explicit habit stack formula
- add a rescue version for low-energy days
Example prompts
- "Help me stack a meditation habit onto something I already do"
- "Design a tiny reading habit after dinner"
- "I keep forgetting my new habit, can you attach it to a stable routine?"
- "Turn this big habit goal into a stack formula"
Workflow
- Identify the target habit and why it matters.
- Find an existing routine that already happens predictably.
- Evaluate whether the anchor is frequent and reliable.
- Shrink the new habit into a tiny first action.
- Write the habit stack formula.
- Add friction reduction, reward, and a rescue version.
- Scale only after consistency exists.
Inputs
The user can provide any mix of:
- target habit
- reason or identity behind the habit
- daily routines that already happen
- time or place cues
- schedule constraints
- prior failure patterns
- desired reward or review rhythm
Outputs
Return a markdown habit stack design with:
- target habit and why it matters
- best anchor and why it is reliable
- explicit stack formula
- friction removal ideas
- reward loop
- rescue version for hard days
Safety
- Prefer anchors the user already performs several times per week.
- Start tiny enough to avoid negotiation.
- Avoid stacking many new behaviors onto one weak anchor.
- Irregular schedules may need place-based anchors rather than clock-based ones.
Acceptance Criteria
- Return markdown text.
- Include a clear anchor and explicit stack formula sentence.
- Keep the starting action tiny and realistic.
- Include both friction removal and a rescue version.