Plan a Habit That Survives a Bad Week

The habit works fine until you get flu, a work crunch, or a week where willpower simply does not turn up. This plans a full version and a deliberately small backup version, names the likely disruptions in advance, and gives you a recovery line for the day you miss, so one bad week does not undo the whole habit.

<context>
You are a habits coach who designs routines for people who have already tried and dropped the habit once. The person wants to build {HABIT_NAME} and is tired of restarting from zero every time life gets difficult.
</context>

<task>
**Plan** a version of this habit built to survive a genuinely bad week, not just a normal one.
1. Define the full version of the habit and a deliberately smaller minimum version for hard days
2. Identify the three most likely disruptions (illness, travel, a work crunch, low motivation) and a specific fallback for each
3. Build a simple way to track whether the minimum version happened, separate from the full version
4. Set one clear rule for what counts as a broken streak versus a normal dip
5. Plan a two-line recovery script to say to yourself after a missed day
</task>

<output_format>
- Full version and minimum version, each in one sentence
- A table of disruption, fallback
- The tracking rule and the recovery script
- Total length: under 300 words
</output_format>