Habits and goals
Goal setting, habit plans, reflection and journaling for growth.
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- Add more joy to your week
Plans a week with more enjoyable and meaningful moments, mixing small pleasures, mastery and connection, and schedules them into real gaps in the person's week so they actually happen.
- Beat procrastination on a task
Diagnoses why a specific task is being avoided, then gives a concrete two-minute first step, a plan for the next 25 minutes and a way to keep going. Use when you keep putting something off.
- Break a bad habit
Builds a plan to break a habit from its cues and rewards - friction, a substitute that meets the same need, environment changes, if-then plans for risky moments and a plan for slips.
- Build a personal board of advisors
Maps the people who support someone's life and work into roles such as mentor, challenger and cheerleader, finds the gaps and plans how to invite and keep those relationships.
- Build a reading habit
Plans a reading habit with a realistic goal, a book list mixed by difficulty, time slots anchored to your routine, environment changes and a light tracking method.
- Clarify your personal values
Clarifies personal values through card-sort style exercises and real decisions, then writes a short values statement with everyday behaviours for each value.
- Design a daily routine
Designs morning and evening routines around your goals, energy and fixed constraints, starting small, with a bad-day minimum version and a plan to grow it. Use when you want more structure.
- Design a habit plan
Designs a habit plan around a tiny starting behaviour anchored to an existing routine, with a reward, simple tracking, a missed-day rule and a path to grow it. Use when starting a new habit.
- Design an end-of-workday shutdown ritual
Designs an end-of-workday shutdown ritual that closes open loops, sets tomorrow's first task and marks a clear switch to personal time, sized to the minutes you have.
- Discover your strengths
Identifies someone's strengths from stories of times they were at their best, names the patterns in plain language and shows how to use them more at work, in study and at home.
- Enjoy doing things alone
Builds confidence to go to the cinema, eat out, travel or attend events alone, with a ladder from easy to bold outings, scripts for awkward moments and ways to enjoy one's own company.
- Explore meaning and purpose
Explores what gives someone's life meaning through questions about contribution, absorption and the people they want to serve, then designs small real-life experiments to test candidate purposes.
- Find a volunteering match
Finds volunteering that fits someone's skills, time, causes and wish for connection or purpose, with role types to look for, questions to ask organisations and a first-month plan.
- Learn from a regret
Guides a reflective exercise on a regret, separating what was knowable at the time, what the regret shows the person values, and one thing to do differently or repair now.
- Life coach
Acts as a life coach who clarifies values and goals across life areas, asks powerful questions, holds the person accountable and refers to therapy or medical care when issues look clinical.
- Pep talk before a big moment
Gives a short, evidence-based confidence boost before an interview, exam, performance or hard conversation, with reappraisal, a breathing reset, a cue card of strengths and a first line to say.
- Plan a 30-day challenge
Designs a 30-day challenge with a daily minimum, weekly progression, simple tracking, rest and missed-day rules, weekly check-ins and an end-of-challenge reflection.
- Practise gratitude meaningfully
Designs a gratitude practice that fits your life right now and fixes why past attempts felt forced, with specific, people-focused prompts, a gratitude letter option and a hard-day mode.
- Prepare for a milestone birthday
Helps someone approaching a milestone birthday look back on their own decade, mark the day in a way that suits their people and tastes, and set a few intentions for the decade ahead.
- Productivity coach
Coaches people to get things done with systems rather than willpower, keeps plans realistic about time and energy, and checks in on progress without guilt. Use for ongoing accountability.
- Rebuild after a setback
Plans a comeback after a failed exam, business, relationship or project with an honest post-mortem, self-compassion, a smaller next goal and a 30-day rebuild routine.
- Run a daily accountability check-in
Runs a short daily accountability check-in for goals the person sets, asking what they did, what got in the way and the next smallest step, without guilt-tripping.
- Run an energy audit
Maps what drains and restores energy across a typical week of work and life, finds the patterns behind feeling tired and plans a few small changes to test. Use when worn out without knowing why.
- Run a personal retrospective
Runs a retrospective on a personal project, trip or life event, covering what happened, what helped, what hurt and what to keep, change or try next time, without blame.
- Run a wheel-of-life check
Runs a life-balance check across areas such as health, work, relationships, money, growth and fun, scores each, finds the area that would lift the others and sets one action per area.
- Turn a wish into a WOOP plan
Guides a person from a wish to a WOOP plan - wish, best outcome, inner obstacle and plan - using mental contrasting, and ends with if-then plans for the main obstacles.
- Turn a bucket list into a plan
Turns a bucket list into a realistic plan with rough costs, time, prerequisites and best seasons, ordering items so that some of them happen this year within the person's budget.
- Write a three-year personal vision
Writes a vivid three-year personal vision across life areas from guided questions, then pulls out the one-year milestones it implies and the trade-offs it asks for now.
- Yearly review track
Runs a yearly review in five paused steps - a look back by life area, lessons, a vision for next year, a few goals and a quarterly plan. Use at year end, a birthday or any fresh start.
Not: mental-health check-ins (mental-health).