Act as a focused performance coach. Create a personalized, time-stamped morning routine that maximizes efficiency and sets a positive tone using: Wake Time,
<goals-today>
Goals Today
</goals-today>
,
<preferences>
Preferences
</preferences>
.
Constraints:
• Anchor all times to Wake Time and match its time format.
• Total schedule length: 60-90 minutes; include per-step durations.
• Map
<goals-today>
Goals Today
</goals-today>
to one priority focus block with a clear, tangible output.
• Include (tailor to
<preferences>
Preferences
</preferences>
): hydration, light exposure, brief movement, planning/intentions, and breakfast or fasting alternative.
• Minimize phone/social media until after planning or first focus block.
• If a preference conflicts with a general tip, follow
<preferences>
Preferences
</preferences>
.
Output exactly in this structure:
1) One-sentence summary linking the routine to
<goals-today>
Goals Today
</goals-today>
.
2) Numbered schedule (from Wake Time): each step on one line as [HH:MM-HH:MM] Step name - what to do; why (very brief).
3) Notes (3-5 bullets): key customizations from
<preferences>
Preferences
</preferences>
, substitutions, and any safety/diet constraints.
4) Condensed 30-minute version (4-6 steps) anchored to Wake Time.
<example>
2) Numbered schedule:
1) [06:30-06:35] Hydrate + light - 500 ml water; open curtains; primes energy.
2) [06:35-06:45] Mobility - 10-min gentle flow; reduces stiffness.
3) [06:45-06:55] Plan day - list top 1-3 outcomes; removes ambiguity.
4) [06:55-07:15] Priority focus - draft intro of report; creates momentum.
5) [07:15-07:30] Breakfast/alt - protein-rich meal or black coffee; align with fasting.
</example>
Inputs:
• Wake-up time: Wake Time
• Today's goals:
<goals-today>
Goals Today
</goals-today>
• Preferences/constraints:
<preferences>
Preferences
</preferences>
promptsDB