Now choose a chatbot. I’ll use Open AI’s ChatGPT for this example with web browsing turned on in the settings, since the book is fairly new. Then try this prompt, which I adapted from PromptHero, a database of ChatGPT prompts that have helped people:

I want you to act as a life coach. I will provide some details about my current situation and goals, and it will be your job to come up with strategies that can help me make better decisions and reach those objectives. This could involve offering advice on various topics, such as creating plans for achieving success or dealing with difficult emotions. My first request is: My goal this fall is to run a marathon. Come up with a three-month plan using the principles of the book “Slow AF Run Club.”

ChatGPT can explain the premise of the book — that anyone, no matter their body size and fitness condition, can train at their own pace to become a runner — and spin together a workout plan using principles from the book.

On Month 1, for example, the chatbot might advise you to start with four 30-minute walks a week just to get accustomed to physical activity. Then on Month 2, it will say to maintain that frequency but to begin incorporating jogging. On Month 3, it will say to focus on jogging and increase the total time of your sessions to 45 minutes.

The next step is to take these suggestions and turn them into habits. You could manually plug the workouts into your calendar, but what’s the fun in that? On ChatGPT, using a plug-in automation tool called Zapier, you can connect the chatbot with your Google Calendar and ask it to automatically integrate these workout recommendations into your calendar for you.

(Currently only subscribers who pay $20 a month for ChatGPT Plus can use plug-ins. We explained how to do that in last week’s newsletter.)

Once you have Zapier hooked up to ChatGPT, go to the Zapier’s Open AI actions menu and click “add a new action.” For the action, type “Google Calender: Quick add event.” Go through the steps to connect your Google calendar account and click “Enable action.”