AI for Breakfast

Chris Witham • April 17, 2024

Post 92 - The Four Laws of Behaviour Change


My idea to write a blog post a day is becoming a lot more time consuming than I first thought, especially now I’m building my MindStudio Project for the certification course.


With that in mind I did a bit of research on ways I might make the process a little easier. I read a post on LinkedIn by Ben Meer, mentioning James Clear's Atomic Habits, a book I admittedly bought ages ago and never got round to actually reading, I think I will now though.


So today's post although not strictly about AI is advice from the following prompt as outlined by Ben Meer, thank you Ben, worked a treat. Output via ChatGPT 4.


The image was a problem, many attempts but nothing of any real use. This one was the best and last of many! I just asked for a visual metaphor for change, kind of works may be!


Imagine I want to develop the habit of writing a blog post every day. Can you provide creative ideas for each of the Four Laws of Behavior Change? Specifically, suggest a cue that will remind me to start the habit, a way to make the habit attractive and create a craving, a method to make the habit easy to perform as a response, and a reward that will make the habit satisfying.


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Cue: Reminder to start the habit

  • Set a specific time: Choose a consistent time each day, like first thing in the morning or right after your lunch break, to sit down and write. This timing itself becomes the cue.
  • Use technology: Set a daily alarm or reminder on your phone or computer. You could also use a productivity app that allows you to schedule daily prompts.
  • Physical space: Designate a specific spot in your home or office as your ‘writing zone’. Whenever you see this space set up for writing, it prompts you to begin.


Craving: Make the habit attractive

  • Theme days: Assign themes or topics to specific days of the week to keep the content varied and exciting. For example, Mondays could be for industry news, Wednesdays for personal stories or lessons, and Fridays for guest posts or interviews.
  • Join a writing group: Engage with a community of bloggers who write daily. Sharing your progress and reading others' work can increase your interest and motivation.
  • Visualise the benefits: Spend a few minutes visualising the impact of regular blogging, like increased readership, enhanced writing skills, or potential income from ads and sponsorships.


Response: Make the habit easy

  • Prepare templates: Create templates for different types of posts to reduce the effort needed to get started each day.
  • Keep a content list: Maintain a running list of topic ideas, research points, and partial drafts that you can pick up and expand into a full post, reducing the barrier to getting started.
  • Limit writing time: Set a timer for a manageable period, like 25 minutes. Knowing you only have to write for a short duration can make the task seem less daunting.


Reward: Make the habit satisfying

  • Immediate feedback: After publishing each post, share it on social media or with a friend to get quick feedback. Positive comments and engagement can be very rewarding.
  • Track your progress: Use a calendar or app to mark each day you complete a post. Seeing a streak build up can be a strong motivator.
  • Celebrate milestones: Set up rewards for yourself for reaching milestones, such as writing every day for a week, then a month, etc. Rewards could be a favourite treat, a new book, or something else that you find enjoyable.


By setting up a system around these four laws, you’ll be better positioned to make daily blog writing a natural and enjoyable part of your routine.

Lines of colorful computer code on a dark background.
By Chris Witham December 11, 2025
Where AI really helps your Business If you spend any time on LinkedIn or X, you’ll have seen bold claims about how AI can help you build software in a matter of days. There’s a lot of excitement, a lot of big promises, and a fair bit of confusion for business owners trying to work out what’s real. A new term doing the rounds is “Vibe Coding” —the idea of describing what you want to an AI assistant and having it generate the code for you. It’s becoming popular because it can move things forward quickly and help people explore ideas they wouldn’t have been able to create alone. And the truth is, it does have its place. The challenge isn’t the technique. It’s the expectation that AI will automatically deliver finished, reliable, production-ready tools without any real design or thinking behind them. AI accelerates the work you already do well Used properly, AI can: • Remove huge amounts of repetitive work • Speed up drafting and iteration • Generate working prototypes in hours • Help non-technical people explore ideas • Improve documentation, planning and communication This is where it shines. But it still needs clarity, structure, and well-designed processes around it. It’s like having a very fast assistant rather than a fully formed development team. Why many AI projects don’t deliver what people expect Independent research this year showed a clear pattern: • Many early AI initiatives failed to produce measurable business value • Companies abandoned AI ideas because they couldn’t scale or integrate them • The gap between an impressive demo and a reliable tool is larger than people thought This doesn’t mean AI is overhyped. It means teams jumped straight to execution without the groundwork. The technology isn’t the issue. It’s the approach. Small businesses don’t need Enterprise Platforms Most UK small businesses don’t need to build a full software product. What they actually need is: • Better workflows • Faster content generation • Clearer communication • Improved customer support • Tools that reflect the way they work • Consistency and repeatability AI is perfect for this. A custom GPT trained on your tone, your documents and your processes can become: • A writing assistant • A customer support helper • A knowledge base navigator • An internal guide for staff • A quality-control layer • A process automator No engineering team needed. No complex infrastructure. No stress. Where AI builds real value right now AI works best when it’s part of a thoughtful, guided approach: • Define the outcome you want • Build a lightweight prototype (AI helps here) • Add structure, rules and guardrails • Connect it to your real workflow • Test it with real users or staff • Iterate until it feels natural You can still move fast. You just avoid building something brittle that breaks the moment it’s needed. The key insight: AI doesn’t replace expertise, it amplifies it AI is at its strongest when someone knowledgeable decides: • What it should do • What it shouldn’t do • How it should behave • What tone it should use • How it fits into the business • What checks and constraints matter That’s where tools like custom GPTs genuinely shine. They’re not software products in the traditional sense. They’re flexible assistants shaped around your business. With the right design, they can save huge amounts of time and deliver consistent, practical value without any of the complexity of building a full system. A more useful way to think about AI in 2026 Instead of “AI will build everything for you”, a healthier mindset is: AI speeds up the work, but you set the direction. For small businesses, that’s more than enough to make a real difference.
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