AI Habit Tracker (free)
Feel caught up again
Build tiny 5-minute AI habits that give you back time, energy, and headspace—no tech skills required.
Works with ChatGPT, Microsoft Copilot, and more.
What you get (and how it helps)
Daily 5-minute prompts: tiny actions that create momentum (hello, quick wins).
Weekly 30-minute power blocks: tame inbox chaos, batch routine tasks, breathe again.
Monthly reset page: reflect, refresh, and set a simple focus for the month.
Copy-paste prompts (plain language): no guessing, no jargon.
PDF + Google Sheets versions: print it or use it anywhere.
“Prompt Vault” page: save what works so it sticks.
A week that feels doable
Mon (5 min): “Draft a friendly follow-up to [Name] about [topic]. Keep it under 120 words and suggest two next steps.”
Tue (5 min): “Summarize this document into 5 bullets and one decision.”
Wed (5 min): “Turn these rough notes into a clean agenda for a 30-minute meeting.”
Thu (5–10 min): “Write 3 clear subject lines that invite a quick reply.”
Fri (15 min): “Create one reusable prompt that cleans messy notes into neat bullets.”
Designed for real life (and real fatigue)
Tiny on purpose: You can do this even on your busiest days.
Clear & repeatable: Copy, paste, tweak—done.
Visibly encouraging: Check a box, feel a win, keep going.
Shame-free: Miss a day? Start again tomorrow. This is a practice, not a test.
Who this is for
Office pros who want less typing, more doing
Team leads who need simple, shared routines
Anyone who’s AI-curious but done with the hype
Pairs perfectly with the ebook
The tracker builds the habit.
The ebook is the playbook.
AI Basics for Everyday Work: What You Need to Know (And How to Get Started) shows you the what, when, and how—plus 100+ prompts you can plug right into your day.
How to use it (3 calm steps)
Pick today’s tiny task. Five minutes is enough.
Copy a prompt into ChatGPT, Copilot, or your tool of choice, and tweak one detail.
Check it off and enjoy the small rush of being a little more caught up.
Reflect weekly—at week’s end, roll insights into next week’s focus.
Frequently asked questions
Q1. Is it really free?
Yes. You’ll also get short, practical tips by email. Unsubscribe anytime.
Q2. Do I need to be ‘good with tech’?
No. If you can copy and paste, you’re set.
Q3. Which AI tools does it work with?
Any—ChatGPT, Microsoft Copilot, Gemini, etc.
Q4. Can I use this with my team?
Absolutely. Share the link or the Sheets version and build the habit together.