pm-wellbeing

Build a beginner running plan from wherever you are to a real goal — first nonstop mile, 5K, or 10K — that builds up slowly enough to avoid injury. Use when asked for a couch to 5k plan, help me start running, train for a [distance], or a running plan for beginners. Produces a week-by-week walk/run progression to the goal, session detail, pacing and form basics, rest and cross-training, and an injury-prevention note — with a 'check with a doctor if you have health conditions' flag.

Audit your desk setup and fix what's hurting your neck, back, wrists, or eyes — with specific, mostly-free adjustments before you buy anything. Use when asked to check my desk setup, ergonomics help, my [wrists/neck/back] hurt from my desk, or how to set up my workstation. Produces a point-by-point setup check (chair, screen, keyboard, mouse, lighting), the specific fixes ranked free-first, cheap upgrades only if needed, and micro-break habits — with a 'see a professional for persistent pain/numbness' flag.

Set up a gratitude practice that survives past week one — a specific format, a realistic cadence, and prompts that avoid the toxic-positivity trap. Use when asked to start a gratitude practice, gratitude journal help, how to be more grateful, or a gratitude routine that sticks. Produces a concrete format (what to write, how many, how specific), an anchor and cadence, variety so it doesn't go stale, and an honest note that gratitude complements — never denies — real difficulty.

Design one habit so it actually sticks — small enough to be unmissable, anchored to something you already do, with a plan for the days you slip. Use when asked to build a habit, help me stick to [habit], I keep failing at [routine], or start a new habit. Produces a shrunk-down version of the habit, a concrete cue/anchor and time/place, a tracking method, a friction plan (make good easy, bad hard), and a get-back-on-track rule so one miss doesn't end it.

Build a home workout plan that fits your gear, time, and goal — a real weekly structure, not a random list of exercises. Use when asked to build a home workout, make me a workout plan, exercise routine at home, or how do I work out with no gym. Produces a weekly plan matched to your equipment and schedule, each session with warm-up, main work, sets/reps, and progression, swaps for missing gear, and a way to make it harder over time — with a plain 'this isn't medical advice, stop if it hurts' note.

Beat the afternoon crash with a realistic hydration, food-timing, and movement plan — not a caffeine-and-sugar band-aid. Use when asked how to stop the afternoon slump, I'm always tired after lunch, boost my energy, or a hydration routine. Produces a read on likely crash causes, hydration targets tied to your day, food and caffeine timing that avoids the spike-crash, movement and light micro-fixes, and a flag that persistent fatigue is worth a doctor's check.

Get journaling prompts tuned to what you're actually working through — a decision, a rough patch, a goal, or just building the habit — not generic 'how was your day'. Use when asked for journaling prompts, help me start journaling, writing prompts for [situation], or what should I journal about. Produces a small set of prompts matched to your intent, a simple format and cadence that fits your time, a starter for total beginners, and a gentle note on going deeper vs. when a topic is better taken to a professional.

Fix the screen-hunch with a realistic plan — the desk fixes, the two or three exercises that counter it, and movement habits that beat any single stretch. Use when asked how to fix my posture, I have bad posture from sitting, tech neck, or rounded shoulders help. Produces a quick posture-cause read, immediate desk/setup fixes, a few high-value strengthening and mobility moves, movement-break habits, and honest expectations — plus a 'see a professional for pain/numbness' flag.

Plan a real rest day — active recovery, genuine downtime, and a reset — instead of either grinding through or collapsing into a guilt-scroll. Use when asked how to spend a rest day, plan a recovery day, I'm burnt out and need to recharge, or what should I do on my day off. Produces a recovery plan matched to what you're recovering from (physical, mental, or both), gentle active-recovery options, restorative downtime that actually restores, light admin to reduce next-week stress, and permission to do less.

Cut compulsive screen and phone use with a workable plan — friction, environment, and replacement habits — instead of relying on willpower or deleting everything. Use when asked to reduce my screen time, I'm addicted to my phone, help me use my phone less, or a digital detox plan. Produces a read on your worst triggers, targeted friction and environment changes, replacement activities for the itch, boundary settings that stick, and a realistic goal — not an all-or-nothing purge that fails by Tuesday.

Build a realistic plan to fix bad sleep — a wind-down routine, a consistent schedule, and the daytime and environment fixes that actually move the needle. Use when asked to fix my sleep, I can't sleep, help me sleep better, or build a bedtime routine. Produces a read on the likely disruptors, a wind-down sequence, schedule and light/caffeine timing, environment tweaks, and a 'what to do when you can't fall asleep' rule — flagging that persistent insomnia or symptoms like snoring/apnea warrant a doctor.

Build a targeted stretching or mobility routine for the tightness you actually have — desk-stiff hips, a tight back, post-run legs — not a generic list. Use when asked for a stretching routine, my [back/hips/neck] is tight, mobility routine, or stretches for [activity]. Produces a short routine for the target area with hold times and cues, a warm-up vs recovery distinction, a daily-minimum version, and a plain 'ease in, don't force pain, see a pro for sharp/ongoing pain' note.