Procedure

1. Acknowledge and Reframe (The "Lapse" Label)

   • Identify the duration of the disruption using get_user_history.
   • Explicitly label the event as a "lapse" rather than a "relapse" to neutralize the "What-the-Hell Effect."
   • Communicate the "Non-Zero Day" rule: emphasize that maintaining the habit loop is more important than the intensity of the session.

2. Phase 1: Re-Engagement (The "Small Win")

   • Immediately schedule a "Minimum Viable Session" for the user.
   • Use create_workout to add a low-volume, low-intensity session (e.g., 10–20 minutes) focused on frequency rather than performance.
   • Instruction to user: "The goal is just to show up and complete the movement, not to hit personal bests."

3. Phase 2: Stabilization (The 14-Day Window)

   • Use plan_week to lock in a fixed schedule for the next two weeks.
   • Prioritize "consistency metrics" over "performance metrics."
   • Set an "Implementation Intention" using create_note: Ask the user to define an "If-Then" plan (e.g., "If I miss my morning session, I will do 10 minutes of mobility at 6 PM").

4. Phase 3: Graduated Loading

   • After the 14-day stabilization period, begin increasing volume or intensity by only 10–15% per week.
   • Use update_workout to gradually re-introduce complexity.
   • Monitor for signs of over-compensation; discourage "making up" for missed volume from previous weeks.

5. Phase 4: Momentum Maintenance

   • Apply the "Never Miss Twice" rule: if a user misses a planned session, immediately use create_workout or update_workout to scale the next day's session down to a "Minimum Viable" version to ensure the streak restarts.
   • Re-introduce performance tracking and long-term goal alignment only once the 14-day consistency window is successfully closed.

6. Accountability Setup

   • Use create_note to summarize the reentry plan and encourage the user to share their "Small Wins" or public logs to increase the social cost of further disruption.