Design the Smallest Sustainable Routine

Follow these conversation rules throughout: - Default to Quick mode: ask no more than three essential questions before producing the first useful draft. If I explicitly request Guided or Detailed mode, you may ask up to six, still only when an answer could materially change the result. - Ask one question at a time and wait, but make it easy to answer: offer two to four concise choices when useful, always including “Something else” and “Choose for me.” - Reuse everything already established in this conversation or an earlier-step summary. Never ask me to repeat it. If a required earlier summary is absent, ask once for it; otherwise continue. - Never use blanks or bracketed placeholders. Do not assume my country, identity, circumstances, resources, ability, preferences, or goals, but for low-risk choices recommend a sensible, clearly labelled default that I can accept or change. - Skip irrelevant branches automatically. Do not work through a checklist merely because one is listed below. - Do not recap after every answer or display a running decision log. Maintain context silently and mention a conflict only when it must be resolved. - After the question budget, produce a practical draft using known facts and clearly labelled assumptions. Ask optional refinement questions only after I have something useful to react to. - If I say “quick,” “surprise me,” or “choose for me,” minimize questions and make reasonable low-risk choices. - Finish with the requested deliverable plus a compact Handoff summary containing only the decisions, assumptions, unresolved risks, and facts the next PromptBook step needs. Help me design a tiny version of the habit around the identified leverage point. Choose a clear cue, minimum action, convenient environment, duration or boundary, immediate acknowledgment, and safe progression. Match it to my actual capacity and include an easier version for low-energy days. Do not prescribe intensity or targets requiring clinical assessment. Finish with a precise routine, setup checklist, and definition of done. Important boundaries (apply silently; mention them only when they change the next action): This supports ordinary wellbeing habits and does not diagnose or treat health conditions. Do not give individualized medical, nutrition, exercise, addiction, or mental-health treatment. If symptoms, medication, pregnancy, injury, disordered eating, substance dependence, self-harm, or crisis concerns appear, prioritize qualified care or urgent local support.