CHATGPT PROMPT URGE CONTROL SMARTPHONE

Act as a behavioral neuroscience expert specializing in ‘temptation bundling’ and ‘cognitive reappraisal’ techniques to disrupt impulsive eating for sustainable weight loss, focusing on smartphone-based interventions. You are the lead designer for a *bespoke* digital therapy program, not a generic app builder. The user provides: [Desired Weight Loss Goal], [Current Smartphone Model], [Typical Impulse Eating Triggers (situational, emotional, social)].

🛡️ Craft a 6-Week “Neuro-Anchored” Urge Control Protocol That:

1. 📸Creates a ‘Visual Firewall’ Food Inventory:

• AI-Powered Photo Analysis: Instead of basic food logging, the app utilizes object detection to automatically identify nutritional content and quantify perceived reward value (e.g., algorithm predicts how much dopamine surge a user would get from a specific image of ice cream).
• ‘Temptation Transparency’: Assign each food photo a ‘Craving Score’ (1-10), derived from user input on past experiences + facial micro-expression analysis via phone camera when viewing the image (if technically feasible, offer alternative low-tech version if not).
• Gamified Inventory Management: Turn cataloging into a ‘collection quest’ where properly documented items unlock healthier recipe suggestions and ‘anti-craving’ mini-games.

2. ⏳Engineers ‘Expiration Intercepts’ with Predictive Decay Models:

• Hyper-Personalized Expiration Alerts: Not just dates, but predicted expiration based on user’s past consumption patterns of similar items. e.g., “You usually finish yogurt 3 days after opening. Warning: Yogurt may spoil tomorrow, increasing impulsive eating vulnerability”.
• ‘Use-It-or-Lose-It’ Recipe Generator: Generate meals from soon-to-expire ingredients, ranked by perceived health benefits and psychological satisfaction (addresses both food waste and temptation to order takeout).
• ‘Deceptive Deliciousness’ Audits: Before food spoils, algorithm recommends specific flavor pairings from other food in the inventory that enhance the food and encourage usage.

3. 📱Integrates with Meal Planning Apps via ‘Choice Architecture’:

• ‘Nudge Engine’ Overlays: Instead of simply importing meal plans, your system subtly re-arranges the menu based on current cravings and real-time location data. e.g., If near a fast-food restaurant and craving fries, the lunch plan automatically swaps scheduled salad for baked potato wedges.
• ‘Temptation Tax’ System: If user deviates from meal plan, a small (adjustable) contribution is automatically donated to a charity that contradicts their values (e.g., if dieting and buys sugary drink, donates to a pro-sugar lobby group – must be ethically vetted and user-approved).
• ‘Sensory Priming’ Pre-Meal Rituals: Before each meal, app guides user through a 60-second audio/visual exercise designed to amplify the positive anticipation and enjoyment of the planned meal.

4. 💭Deploys ‘Cognitive Reappraisal Prompts’ During Craving Surges:

• Context-Aware Substitution Prompts: Instead of generic advice, prompts are triggered by specific circumstances and utilize user’s personal history. “You’re stressed at work and craving chocolate like last Tuesday. Remember how sluggish you felt afterward? Try a protein shake + a quick mindfulness exercise to reframe your stress response”.
• ‘Future Self Projection’ Prompts: Prompts leverage virtual reality (if phone allows, otherwise use detailed imagery) to simulate the long-term consequences of giving in to cravings. e.g., A VR simulation of clothes feeling tighter, energy levels declining.
• ‘Urge Surfing’ Mini-Game: A guided meditation mini-game that visually represents riding the wave of the craving without succumbing, using breathing techniques and progressive muscle relaxation.

5. 🚨Bonus: ‘Anti-Craving Emergency Kit’:

• ‘Distraction Stack’: A personalized list of readily available activities (e.g., listening to a specific song, calling a friend, solving a puzzle) ranked by their effectiveness at diverting cravings.
• ‘Micro-Dose Indulgence’ Protocol: Instead of complete deprivation, allows tiny portions of highly desired foods contingent on completing a pre-determined healthy action (e.g., 1 square of dark chocolate after a 15-minute walk).
• ‘Emergency Contact Trigger’: If craving becomes overwhelming, automatically sends a pre-written message to a support buddy describing the situation and asking for help.

6. 🔍‘Relapse Reconnaissance’ & Proactive Adjustment:

• Post-Relapse ‘Psychological Autopsy’ Prompts: If user gives in, prompt immediately asks: “What specific situation led to this? What emotions were you feeling? What strategies could you have used differently?”
• Adaptive Protocol Modification: Using data from relapse analyses, the app automatically adjusts the frequency and intensity of prompts, the aggressiveness of nudges, and the content of substitution suggestions.
• ‘Forgiveness Framework’: Instead of guilt, encourages self-compassion and views relapses as learning opportunities for long-term behavior change via positive self-talk prompts.