奇创岛

From «Atomic Habits»

Build an Action Plan That Actually Gets Your Habit Running

You'll pick a habit you've repeatedly failed at and use tools from *Atomic Habits*—implementation intentions (when and where), habit stacking, the two-minute rule, and a habit tracker—to design a concrete 30-day execution rhythm that includes a daily action schedule, a restart-after-relapse rule, and a tracking sheet, rather than yet another "I'm going to change" fantasy.

Final work

A '30-Day Habit Action Plan'

Estimated time

1–2 hr

Submitted

…

Your final work

Purpose:Turn a repeatedly-failed habit from 'I want to do this' into 'I'm actually doing this'—using structured scheduling to eliminate ambiguity, and a tracker to make progress visible and interruptions recoverable.

Parts:

  • One clearly defined target habit written in implementation-intention format: 'I will [behavior] at [time] in [location]'
  • A habit stacking design (which existing habit will you chain it after)
  • A two-minute version (the target habit reduced to its smallest executable unit)
  • A 30-day daily action table (what to do each day, how much, and how to check it off)
  • A failure-restart rule (how to get back on track within 24 hours after missing a day—never miss twice in a row)
  • An environment redesign checklist (increase visibility of good habits / reduce accessibility of bad habits)
  • Review checkpoints at Day 7, Day 15, and Day 30

Use cases:

  • · For actually starting high-frequency habits like waking up early, exercising, reading, writing, meditating, or studying a language
  • · For ending the trap of 'planned it countless times but never got it going'
  • · For designing a sustainable daily rhythm instead of relying on willpower alone
  • · For finding a clear re-entry point after a habit breaks down
  • · For sharing your action plan with a partner or friend for mutual accountability

Pick a topic

Pick the topic closest to you, or write a custom one when you submit.

Personal Life

Creative / Expression

Learning / Growth

Work / Projects

Tools you'll use from the book

Implementation Intention Formula

Write down 'I will [behavior] at [time] in [location]' to turn a vague 'I want to...' into a concrete trigger condition.

How to use it here:

Use this formula at the start of your plan to define the full trigger for your target habit, so starting it never requires an in-the-moment decision.

Boundaries:

All three elements—time, location, and behavior—are required; writing just 'every day' without a specific time doesn't count.

Habit Stacking Formula

'After [current habit], I will immediately [new habit]'—attach the new habit to the tail of an existing one and borrow its trigger.

How to use it here:

Identify one existing habit that reliably happens every day (e.g., brushing teeth, morning coffee, opening your laptop) and stack your target habit right after it.

Boundaries:

The existing habit must be one you truly do every day; never stack two habits that are both inconsistent.

Two-Minute Rule

Scale any habit down to 'just do a two-minute version'—exercise becomes 'put on workout clothes,' reading becomes 'open the book and read one page.'

How to use it here:

Design an impossibly-easy two-minute version of your target habit to use as the entry point for every session—not as a replacement for the full habit.

Boundaries:

The two-minute version is a doorway, not the destination; once you start, you'll usually keep going.

Habit Tracker

Check off each day you complete the habit and let 'don't break the chain' become a visible motivator—you won't want to snap a streak that's already going.

How to use it here:

Design a 30-day checkoff grid in your plan; mark each day you complete the habit and log how much you did (not just whether you did it).

Boundaries:

The tracker is a support tool, not the goal; don't do a sloppy version just to keep the chain unbroken.

Failure-Restart Rule (Never Miss Twice in a Row)

Missing one day is normal; missing two days in a row means you've started a new habit—the habit of not doing it. You must restart within 24 hours of the first miss.

How to use it here:

Write a concrete restart plan in advance: use the two-minute version to re-enter, and never let one failure invalidate the entire plan.

Boundaries:

The restart rule must be specific—'tell yourself to keep going' isn't enough; you need a defined trigger and action for getting back on track.

Environment Redesign

Make good-habit cues more visible and accessible; make bad-habit cues more hidden and inconvenient.

How to use it here:

Design at least 2 environmental changes for your target habit (e.g., put your book on your pillow; move your phone charger outside your bedroom).

Boundaries:

Environment design complements your implementation intention—they work best together, not as substitutes for each other.

Work rules

Your work MUST include

  • Must include a target habit written in implementation-intention format (all three elements: time + location + behavior)
  • Must include a habit stack design (explicitly named existing habit to chain after)
  • Must include a two-minute version (the smallest executable unit of the target habit)
  • Must include a 30-day daily schedule (at least specifying what to do each day and how to track it)
  • Must include a failure-restart rule (concrete restart action after missing a day—not just 'keep going')
  • Must include at least 2 environment redesign measures
  • Must include at least 1 review checkpoint (e.g., Day 7 or Day 15 check-in)

Your work CANNOT just be

  • Do not only describe why the habit matters or summarize theory from the book
  • Do not set a goal without a concrete execution rhythm (e.g., 'exercise every day' with no time, location, or content)
  • Do not treat the two-minute version as the final goal ('do 2 minutes a day' is an entry point, not a plan)
  • Do not substitute specific rules with vague statements like 'I'll try harder' or 'I'll be more disciplined'
  • Do not copy text directly from the book or summarize its chapters
  • Do not assume you'll rely on willpower without any structural design

AI can help you here

Round 1: Help Me Choose a Topic

When to use: You're not sure which habit to use as your plan's target, or you're unsure whether the habit you've chosen is the right one to start with now.

I'm working on the '{{route name}}' project using *{{book title}}*. Based on my situation, please help me choose the 1 most suitable topic from the list below and explain why.

My situation:
[Describe your current daily routine, which habit you've repeatedly failed at, and which habit problem you most want to solve first]

Available topics:
[Paste the topic list from the page]

Please provide:
1. Your top recommended topic
2. Why this topic fits my current situation
3. What the most likely outcome would be after 30 days
4. 1–2 questions I should think through before starting

Yellow placeholders need you to fill in before using the AI.

AI can help you organize ideas, but cannot make final judgments for you. Don't let AI fabricate experiences, cases, or misleading content.

Round 2: Help Me Apply the Book's Tools

When to use: You've picked a habit topic but aren't sure how to apply the execution tools from *Atomic Habits* to your specific plan.

I'm working on the '{{route name}}' project from *{{book title}}*.

My topic is:
{{topic}}

I want to design a 30-day action plan. Please help me translate the following book tools into concrete content for my plan:
- Implementation intention formula (write a complete version with time + location + behavior for my habit)
- Habit stacking formula (suggest which existing habit I should chain my new habit after)
- Two-minute rule (design an absolutely-cannot-fail minimum version for my target habit)
- Failure-restart rule (what should I do if I miss a day)
- Environment redesign suggestions (at least 2 specific environmental adjustments)

Requirements:
1. Each tool must be tailored to my specific topic—no generic advice
2. The implementation intention and stacking design must be specific to a time of day and a location
3. The two-minute version must be easy enough that failure is impossible

Yellow placeholders need you to fill in before using the AI.

AI can help you organize ideas, but cannot make final judgments for you. Don't let AI fabricate experiences, cases, or misleading content.

Round 3: Help Me Review My Work

When to use: You've finished a draft of your 30-day action plan and want to check whether it's truly executable before submitting.

I'm submitting my work for a Shufang Island project.

Book: *{{book title}}*
Route: {{route name}}
My topic: {{topic}}

My draft:
{{draft work}}

Please check this 30-day action plan against the following criteria:
1. Is the implementation intention complete? (Does it include all three: time + location + behavior?)
2. Is the habit stack reasonable? (Is the existing habit you're chaining after one that truly happens every day?)
3. Can the two-minute version actually be done in 2 minutes? (Anything too hard doesn't count)
4. Is the 30-day schedule concrete enough to follow without extra decisions?
5. Is the failure-restart rule actionable? (Does it describe a specific restart action, not just 'keep going'?)
6. Are the environment redesign measures specific? (Do they describe real, concrete environmental changes?)
7. Does the plan rely on willpower rather than structure? (Willpower-only plans tend to fail)

Please provide:
- Overall assessment (will this plan most likely succeed or not)
- What's already working well
- Critical gaps that must be fixed (with specific guidance)
- Areas that could be strengthened
- One sentence of encouragement

Yellow placeholders need you to fill in before using the AI.

AI can help you organize ideas, but cannot make final judgments for you. Don't let AI fabricate experiences, cases, or misleading content.

Submit my work