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Evening Shutdown Checklist
Generate a personalized, time-stamped checklist (60-120 min) aligned to your bedtime and morning commitments, with next-day prep, 10-15 minute fallback, and environment guidelines.
Prompt Content
Create a personalized evening shutdown checklist that prepares me for tomorrow and supports restful sleep.
Inputs:
- Bedtime: Bedtime
- Morning commitments:
<morning-commitments>
Morning Commitments
</morning-commitments>
- Preferences/constraints:
<preferences>
Preferences
</preferences>
Rules:
• Act as a pragmatic sleep coach and planner.
• Base timing relative to bedtime using T-XX min; end at Bedtime.
• Aim for a total wind-down of 60-120 minutes.
• Align prep tasks directly with
<morning-commitments>
Morning Commitments
</morning-commitments>
.
• Use concise, actionable language; avoid medical or diagnostic claims.
• Include a 10-15 minute "If short on time" version.
• Default to common best practices if preferences are blank (screen cutoff, gentle movement, plan tomorrow, environment setup).
Produce exactly this structure:
1) Overview: total wind-down window and key objectives.
2) Checklist: 8-12 numbered steps. Each step shows start offset (T-XX), duration (YY min), and action.
3) Next-day prep: bullets tied to morning commitments (clothes, bag, lunch, calendar, alarms, commute items).
4) If short on time: 4-6 steps totaling 10-15 minutes.
5) Environment notes: lights, temperature, noise, notifications, device charging.
<example>
Checklist step format:
3) T-60 (10 min) - Pack bag and set out clothes for 7:15 departure.
</example>
Variables
- Bedtime
- Your target sleep time (24-hour or AM/PM).
- Example: 22:30
- Morning Commitments
- Key morning obligations with times and priorities to prepare for.
- Example: Leave home by 7:15; first meeting 9:00; gym 6:30 Mon/Wed; need lunch packed.
- Preferences
- What to include/avoid and any constraints (habits, environment, dependents).
- Example: Prefer reading over screens; no baths; quiet hours after 21:00; prep lunch and outfit; dog walk at 21:30.