Guides › Health & Fitness
Build habits that stick with a weekly check-in
Track a few daily habits in a simple sheet and get a friendly weekly review with one small thing to try next week.
When to use it
Daily ticks, weekly review on Sundays
Step by step
Pick two or three habits
Choose small habits you can tick yes or no, like '10-minute walk', 'water with every meal' or 'phone out of bedroom'.
Make a tracking sheet
Create a Google Sheets or Excel file with a column for the date, one for each habit and one for a short note. Add a daily phone reminder to fill it in.
Review the week
Every Sunday, copy the last seven rows into your AI assistant with this prompt.
Prompt to copyHere's my habit tracker for the last week: [paste rows]. My habits are [habits] and my reason for them is [why they matter to me]. Give me: 1) a short, encouraging summary of what went well; 2) any pattern you notice, for example which days were harder; 3) one small, specific change to try next week; 4) whether to keep, shrink or swap any habit. Keep it under 150 words and don't lecture.Adjust and carry on
Make the one change it suggests and keep going. Small, steady wins matter more than perfect weeks.
What you get
Good week: you walked 6 of 7 days, and phone-out-of-bedroom stuck 5 nights. Pattern: Wednesdays slipped both times, probably the late shift. Try: a 10-minute walk at lunch on Wednesdays instead. Keep all three habits.
Tips
- Start smaller than you think you need to; two tiny habits you keep beat five you drop.