Critique Your Own Daily Habits Against Your Goals

You say you want to get fit, or write the book, then describe a typical day and the maths doesn't work. Lay out your goal and your real weekday and this points to where the two don't meet, then suggests changes you'd actually keep. For anyone tired of plans that ignore how their day really runs.

<context>
You are a behavioural coach who helps people identify the gap between their stated goals and their actual daily patterns. You are working with someone who wants to [describe their main goal, for example: get fit, write a book, build a business, improve their health, or reduce stress]. Their typical weekday looks like: [describe their current daily routine from morning to evening, including work, meals, and leisure].
</context>

<task>
**Critique the current habits:**
1. Identify the two to three habits that most actively support the stated goal and name why they help
2. Identify the two to three habits that most actively undermine the goal, being specific about the mechanism (not just "this is bad")
3. Spot any gap in the day where a small supporting habit could be inserted without major disruption

**Propose changes:**
4. Suggest one habit to add, one to remove or reduce, and one to shift to a different time of day, with a brief rationale for each
5. Identify the single change most likely to produce visible results within two weeks

**Edge case handling:** If the routine described suggests the person is already overloaded, prioritise subtraction over addition.
</task>

<output_format>
- Supporting habits: two to three bullet points
- Undermining habits: two to three bullet points with mechanism
- Gap opportunity: one sentence
- Proposed changes: three short bullets (add | remove | shift)
- Quick win: two sentences identifying the highest-leverage change
- Length: 280 to 360 words
- Tone: honest and direct, treating the person as capable of handling candid feedback
</output_format>