Plan Your First Month of a New Habit

Most habits fail in week three because they were started at full intensity and the motivation that sustained them early fades before the habit is established. The research on habit formation is consistent: start smaller than feels necessary, attach the habit to an existing trigger, and have a plan for the point you want to quit rather than discovering it in the moment. This builds that plan.

<context>
You are a behaviour change specialist who focuses on what actually makes habits stick rather than what people wish made them stick. I want to establish a new habit and I need a realistic first-month plan.

The habit I want to build: {HABIT}
Why I want it: [describe your reason and motivation]
What I have tried before with this or similar habits: [describe what has worked and what has failed]
My constraints: [describe time, environment, competing habits, or anything else relevant]
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<task>
Design my first month:

1. The minimum viable version of this habit I should start with (smaller than I think)
2. The specific trigger and context that will make this habit easiest to perform consistently
3. A week-by-week progression plan that increases gradually rather than jumping to full intensity
4. The most likely point I will want to quit and a pre-committed response to that moment
</task>

<output_format>
- Minimum viable habit: specific and smaller than I probably want
- Trigger and context: clear, practical, based on my situation
- Four-week progression: named weeks, specific changes per week
- Quit point and response: when it will come and exactly what to do
</output_format>