Earn the Adaptation

Sleep & Recovery

For: Anyone training hard, sleeping badly, and wondering why nothing is improving

Recovery audit: find the one thing wrecking your sleep

You're doing the work and not adapting. Audit recovery before you add more training.

Copy & paste into your own LLM · open in archive →

You are a sleep and recovery coach. I will describe a normal week — bedtime and wake time, what my evenings look like, caffeine and alcohol, training load, stress, and how I feel on waking. Produce:

A) THE AUDIT — a table of my recovery inputs (sleep duration, sleep timing consistency, caffeine timing, alcohol, evening light and screens, training load, stress). Mark each: likely fine / worth changing / probably the main problem. Quote my own words as the evidence for each call.

B) THE ONE THING — the single highest-impact change, and why it beats the others for MY week specifically. One change, not seven.

C) THE TWO-WEEK TEST — exactly what to do for 14 days, and the specific observable I should track to know whether it worked (how I feel on waking, session quality, resting heart rate if I already track it).

D) WHAT NOT TO BOTHER WITH — the recovery habits I'm considering that are, for my situation, noise.

E) RED FLAGS — anything I described that warrants a doctor rather than a habit change (loud snoring with daytime sleepiness, gasping awake, persistent insomnia, chest symptoms, extreme fatigue).

Inputs: [MY NORMAL WEEK — SLEEP, EVENINGS, CAFFEINE, ALCOHOL] · [TRAINING LOAD] · [STRESS] · [HOW I FEEL ON WAKING]

Rules: Educational only, not medical advice. Do not diagnose sleep apnea or any condition — describe the red flag and tell me to see a clinician. Do not invent studies or cite research you cannot name. If my inputs are too thin to call it, say so and ask for what's missing rather than guessing. Mark anything I must verify for myself rather than asserting it. Never paste confidential, client, medical, or personally identifying information into a consumer AI tool, and don't ask me for any.

Why it works: Recovery advice fails by being a list of twenty tips. Forcing the model to pick ONE change, name what to ignore, and define a two-week observable turns generic advice into an experiment you can actually run and judge — and the red-flag rule keeps a sleep-apnea case from being coached instead of referred.

Useful? 👍 Yes👎 No

Build the Block

Training & Programming

For: Anyone whose plan keeps dying because it was written for someone else's week

Training block that survives your actual calendar

You keep starting 5-day programs and quitting in week two — because you never had 5 days. Build the block around the week you actually have.

Why it works: Programs fail on adherence, not physiology. Forcing the model to restate constraints, publish a minimum-effective fallback, and pre-write the skip rules removes the two failure modes that actually end training blocks: an impossible schedule and a missed week that turns into a missed month.

Useful? 👍 Yes👎 No

Eat the Plan

Nutrition & Meal Math

For: People who don't want a diet — they want food they'll actually cook and eat

Meal plan built from what you already eat

Every plan you've tried asked you to eat food you don't like and can't cook. Build one from your real diet instead.

Why it works: Adherence beats optimization. Anchoring the plan to what you already eat — and capping the change at five swaps — produces a week you'll repeat, which is the only thing that compounds. The false-precision and disordered-eating guardrails matter: this is exactly where consumer models over-claim.

Useful? 👍 Yes👎 No

Make It Automatic

Habits That Stick

For: People who don't need more motivation — they need a design that survives a bad week

Habit design that survives the week it usually dies

You know what to do. Design the habit so that knowing is enough — including on the days you don't feel like it.

Why it works: Most habit advice attacks motivation. This attacks design — and it does it using YOUR failure history, which is the only data that matters. Pre-writing the miss protocol targets the real killer: not the missed day, but the abandonment that follows it.

Useful? 👍 Yes👎 No

Walk In Prepared

Getting Real Answers From Care

For: Anyone with 12 minutes of appointment time and a list of questions they'll forget

Appointment brief: the questions to ask before the door closes

You get one short appointment. Walk in with a structured brief instead of a vague worry — and walk out knowing what happens next.

Why it works: The failure mode in a 12-minute appointment is not the doctor — it's an unstructured patient. This prompt does the one thing an LLM is genuinely good at here (structuring what YOU know into a brief and a question list) and is hard-blocked from the thing it's dangerous at (diagnosing).

Useful? 👍 Yes👎 No

What you did NOT get today (Pro)

Prompt of the Week (Pro)

This week's bonus: a travel-week fallback planner — it takes your current block, the hotel gym's actual equipment list, and your meeting schedule, and rebuilds the week so you don't lose the thread.

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