| 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.
