Live demo · fictional sample course
How the AI supports Alex's students
Coach Alex and the course “The Consistency Program” are made up. The answers still come live from an AI that only knows the four lessons below.
- Share your goal and ask where to start.
- Ask about the course, e.g. “How long should my daily routine be?”
- Ask something that isn't in the course, e.g. “Is there a live Q&A call?”
- Ask about pain or an injury.
- Press “Simulate: 4 days inactive”.
The bot's knowledge baseModule 1 – Foundations: 4 lessons
L1Set Your Goal8:40
- Welcome! In this program you'll build one habit that actually lasts. Plan about 15 minutes a day, 5 days a week. Do the lessons in order – each one builds on the last.
- Pick one goal only. Trying to change everything at once is the most common reason people quit.
- Make your goal specific and measurable. Instead of “get fit” or “grow my business”, write something like “walk 20 minutes on 4 days a week” or “write one post every weekday”. Write it down.
- Your why: write one sentence about why this matters to you right now. Put it somewhere you'll see it every day.
- Choose a realistic timeframe. Start with 4 weeks, not a year. You can always extend it.
- Common mistake: goals that depend on things you can't control. Focus on actions you control – the result follows.
- Exercise: fill in the goal worksheet – your goal, your why and your 4-week target. It takes about 10 minutes.
- Summary: one goal, specific and measurable, a clear why, 4 weeks.
L2Build Your Routine10:05
- Motivation comes and goes. A routine carries you through the days when motivation is low.
- Anchor your new habit to something you already do every day, for example: “After my morning coffee, I …”.
- Start small. For the first two weeks, do a minimum version that takes less than 5 minutes – a 5-minute walk instead of 20, one paragraph instead of a whole post.
- Same time, same place. The fewer decisions you have to make, the easier it is to start.
- Prepare the night before: put out everything you need so starting takes no effort.
- Example routine: after breakfast, a 10-minute walk, then tick the box in your tracker.
- Summary: anchor it, start small, same time and place, prepare ahead.
L3Track Your Progress8:50
- What gets tracked gets done. Tracking shows you that you're moving forward, even on slow weeks.
- Keep your tracker simple: a paper calendar or the tracker sheet in the course materials. Tick off every day you did your habit.
- Track your actions, not just your results. “Did I do my 10 minutes?” is more useful day to day than checking the end result.
- Weekly review: every Sunday, take 10 minutes. What worked? What got in the way? What is one thing you'll change next week?
- Celebrate small wins: each week, write down one thing you're proud of.
- Exercise: set up your tracker today and put your first weekly review in your calendar.
- Summary: tick it off daily, track actions, review weekly, celebrate small wins.
L4Bounce Back After a Setback11:00
- Everyone misses days. What matters is what you do next.
- The rule: never miss twice. One missed day is an accident. Two missed days are the start of a new habit.
- Restart with the minimum version from Lesson 2. Five minutes counts – the goal is to get back into the rhythm.
- No guilt and no catching up. Don't double up the next day – just continue with your normal plan.
- Plan for obstacles: write down your two biggest obstacles and an if-then plan for each, for example: “If I work late, then I do the 5-minute version before dinner.”
- Exercise: write your two if-then plans on the worksheet.
- Ask for support: tell one person about your goal and when you plan to do it.
- Summary and next steps: keep going for the full 4 weeks. After that, you can add a second habit.
Alex's course companionAI · answers only from “The Consistency Program”
1 of 4 lessons · simulated
Hi, I'm the course companion for Alex's “The Consistency Program”. Quick note first: you're chatting with an AI, not with Alex personally. I only answer from the course content and tell you which lesson and minute to find it in.
What's your goal with this course?
max. 15 messages