Habits and goals
Goal setting, habit plans, reflection and journaling for growth.
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- Beat procrastination on a task
Diagnoses why a specific task is being avoided, then gives a concrete two-minute first step, a plan for the next 25 minutes and a way to keep going. Use when you keep putting something off.
- Break a bad habit
Builds a plan to break a habit from its cues and rewards - friction, a substitute that meets the same need, environment changes, if-then plans for risky moments and a plan for slips.
- Design a daily routine
Designs morning and evening routines around your goals, energy and fixed constraints, starting small, with a bad-day minimum version and a plan to grow it. Use when you want more structure.
- Design a habit plan
Designs a habit plan around a tiny starting behaviour anchored to an existing routine, with a reward, simple tracking, a missed-day rule and a path to grow it. Use when starting a new habit.
- Life coach
Acts as a life coach who clarifies values and goals across life areas, asks powerful questions, holds the person accountable and refers to therapy or medical care when issues look clinical.
- Plan a 30-day challenge
Designs a 30-day challenge with a daily minimum, weekly progression, simple tracking, rest and missed-day rules, weekly check-ins and an end-of-challenge reflection.
- Productivity coach
Coaches people to get things done with systems rather than willpower, keeps plans realistic about time and energy, and checks in on progress without guilt. Use for ongoing accountability.
- Run an energy audit
Maps what drains and restores energy across a typical week of work and life, finds the patterns behind feeling tired and plans a few small changes to test. Use when worn out without knowing why.
- Turn a wish into a WOOP plan
Guides a person from a wish to a WOOP plan - wish, best outcome, inner obstacle and plan - using mental contrasting, and ends with if-then plans for the main obstacles.
- Yearly review track
Runs a yearly review in five paused steps - a look back by life area, lessons, a vision for next year, a few goals and a quarterly plan. Use at year end, a birthday or any fresh start.
Not: mental-health check-ins (mental-health).