# Your free AI accountability coach

**3 notes. 1 prompt. 2 check-ins a day.** Works in ChatGPT, Claude or Grok, free plans included. Setup takes under 10 minutes. Online version: /tools/coach

> **Want the full version built for you?** This coach is one piece of the AI second brain our team builds for businesses. Our team builds the done-for-you version: your notes, your calls, your tools, with the coach on top. **[Book a call with our team](/book)**

You don't need another productivity app. You need two things: **your life organized in one place**, and **something that checks on you every day** and remembers what you said you'd do. That's this.

| File | What it is |
|---|---|
| `00-README.md` | This guide. Start here. |
| `coach-prompt.txt` | The one prompt. Paste it in once. |
| `Goals.md` | Note 1: your goals, habits and "why" (the coach can fill it in with you) |
| `daily-note-template.md` | Note 2: one per day, 2 minutes morning + 2 minutes night |
| `weekly-review-template.md` | Note 3: one per week, filled in with the coach on Sunday |

---

## The 10-minute setup

**1. Make a Coach project (2 min).** Pick the AI you already use:

| App | Where | What to do |
|---|---|---|
| **ChatGPT** (chatgpt.com) | Sidebar → **Projects** → New project → name it `Coach` | Open the project's **Instructions** and paste all of `coach-prompt.txt` |
| **Claude** (claude.ai) | Sidebar → **Projects** → Create project → `Coach` | Paste `coach-prompt.txt` into **Project instructions** |
| **Grok** (grok.com) | **Projects** → New project → `Coach` | Paste `coach-prompt.txt` into the project instructions |

No Projects on your plan? Start one new chat, paste the whole prompt as your first message, and pin or bookmark that chat. Always come back to it.

**2. Fill in Goals.md (5 min).** In the Coach project, type **`start`**. It asks you 5 questions one at a time and writes your `Goals.md`. Save it, then add it to the project's files. (Or fill in the `Goals.md` template yourself and upload it.)

**3. Set two alarms (1 min).** On your phone: "Coach: morning" and "Coach: night", at the times you gave it. Add a third for Sunday evening. The coach can't tap you on the shoulder on its own, so the alarm is the tap. *(ChatGPT has scheduled tasks on some plans, so you can also ask it to remind you.)*

**4. Make tomorrow's note (1 min).** Copy `daily-note-template.md` into whatever notes app you use (Apple Notes, Notion, Obsidian, Google Docs) and name it with tomorrow's date.

Done. Tomorrow morning, type `morning` and paste yesterday's note (or the empty template on day one).

---

## The daily loop (4 minutes a day)

**Morning:** type `morning` + paste yesterday's note. It asks for your top 3, checks they connect to a goal, reminds you of your non-negotiables, and gives you a block to paste into today's note.

**Night:** type `night` + paste today's note. It asks what got done, asks *why* in one line for what didn't, gets tomorrow's #1, and gives you a Night block to paste in. That block includes your **Carried over** list with a day count on every task that slipped.

## The 3-day rule (the part people screenshot)

That day count is how the coach remembers, even in a brand-new chat. When anything hits **day 3**, the next morning starts with it:

> **"This has slipped 3 days in a row. Do it, shrink it, or kill it?"**

- **Do it:** it becomes today's #1, before anything else.
- **Shrink it:** cut it to a 15-minute first step you'll actually start. "Write the intro" becomes "write 3 rough sentences".
- **Kill it:** drop it on purpose, with one line on why. Quitting on purpose is fine. Carrying it forever isn't.

## Every Sunday: the walkthrough

Type `sunday` and paste the week's daily notes. It walks you through `weekly-review-template.md` one section at a time: wins, misses, what carried over, which habits you skipped, and next week's top 3, checked against your goals. You start Monday with a plan instead of from zero.

---

## What it sounds like (a real reply)

From my test run of the coach on a demo week of notes (an earlier version of this prompt), one morning check-in:

> "The intro has now carried over 4 days running. Your blocker is the angle, not time.
> Do it, shrink it, or kill it?
> Shrink means 15 minutes: pick any angle and write 3 rough sentences. Kill means saying out loud that the newsletter goal has changed."

## If it's not working

- **It forgot something:** paste the note. The note is the memory. Keep the "Carried over" section, because the 3-day rule reads it.
- **Too soft:** type "be blunter". **Too harsh:** "dial it back".
- **You skipped a few days:** just type `morning` again. No catch-up needed.
- **Replies too long:** "keep it under 60 words".

---

## Level up (once the habit sticks)

This is the manual version. Mine runs on its own: my notes live in an Obsidian vault on an always-on Mac, an AI agent reads my daily note without me pasting anything, sees my calendar, and messages me when it's time to check in. It's one part of the setup I use to run my whole life and business.

**Want that version without building it yourself?** That's what my team does: a done-for-you AI second brain with the coach built in. **[Book a call with my team](https://qwavelabs.io/book)**

## Safety

- No passwords, card numbers or bank logins in your notes or chats.
- If you ever connect an AI to real accounts, make it ask before it pays, sends or deletes anything.
- Start small: one habit, one week.

---

## Want us to build the whole thing for you?

**Who it's for:** founders, creators and small teams who want an AI that actually knows their life and business, without spending weekends wiring it up.

**What you get:** my team builds your AI second brain with you:
- one organized home for your notes, meetings, people and projects
- your AI connected to the tools you already use, with approval rules so nothing goes out without your OK
- an accountability coach and routines on top that check on you every day
- a walkthrough so you know exactly how to run it

**What happens on the call:** we look at how you work today, where everything lives and what eats your week, and I tell you what I'd build first. If it's a fit, we map out the build. If it's not, you still leave with the plan.

**[Book a call with our team](/book)**