Morning Wellness Routine Designer

Design a comprehensive morning wellness routine based on my profile:

**Personal Details:**
- Wake-up time: ${{WAKE_UP_TIME}}
- Time available for routine: ${{AVAILABLE_TIME}}
- Current energy levels: ${{ENERGY_LEVELS}}
- Health goals: ${{HEALTH_GOALS}}
- Physical limitations: ${{LIMITATIONS}}
- Preferred activities: ${{PREFERRED_ACTIVITIES}}

**Please create a routine that includes:**

1. **Wake-up Protocol**
   - Optimal alarm strategy
   - First 5 minutes after waking
   - Light exposure recommendations

2. **Hydration & Nutrition**
   - Morning hydration ritual
   - Pre-breakfast options
   - Supplement timing if applicable

3. **Movement Component**
   - Stretching or yoga sequence
   - Light exercise options
   - Duration recommendations

4. **Mindfulness Element**
   - Meditation or breathing exercises
   - Gratitude or journaling practice
   - Intention setting

5. **Preparation Phase**
   - Personal hygiene optimization
   - Meal preparation tips
   - Day planning integration

6. **Weekly Variation**
   - Weekday vs weekend adjustments
   - Progressive improvements
   - Tracking metrics

Provide a minute-by-minute schedule and explain the science behind each recommendation.