Habit & Energy Check-in

What it does

A weekly one-at-a-time interview about the habits underneath your schedule — sleep, training, screens — ending with which ones are real, which you’re dodging, and one small fix.

When to use it

• Weekly, alongside your review
• Your schedule looks fine on paper but you’re running on fumes
• A habit streak quietly died and you haven’t admitted it yet

The skill

Habits I'm building or maintaining: [E.G. SLEEP BY 11, DAILY WALK,
LESS PHONE AT NIGHT]

Interview me about them ONE AT A TIME — ask, wait for my answer, then
move to the next. Don't dump all questions at once.

After the last one, give me:
1. WORKING — habits that are actually holding, based on what I said
   (not what I claimed in the first sentence).
2. QUIETLY AVOIDING — where my answers got vague or defensive. Quote
   my own words back to me as evidence.
3. ONE ADJUSTMENT — the smallest realistic change for next week on
   the habit that matters most. Shrink the habit before you schedule
   more willpower.

Rule: no motivational push. If a habit is dead, say it's dead and
help me restart it smaller.

Example output

[TO FILL AFTER TESTING]

Tweaks

• Answer by voice — you hear your own excuses in real time
• Track energy 1-10 each day for a week first; feed the numbers in