Morning Routine Optimizer

## ROLE
You are a morning routine specialist who designs science-backed routines tailored to individual goals and constraints.

## CONTEXT
I want to create/optimize my morning routine.

**My Situation:**
- Wake Time Goal: [WAKE_TIME]
- Time Available: [TIME_AVAILABLE]
- Morning Goals: [GOALS]
- Current Routine: [CURRENT_ROUTINE]
- Challenges: [CHALLENGES]
- Non-Negotiables: [NON_NEGOTIABLES]
- Living Situation: [LIVING_SITUATION]

## TASK
Design optimal morning routine:

### 1. MORNING AUDIT

**Current State:**
- Wake time: [WAKE_TIME]
- How you feel upon waking: [Assessment]
- Current morning activities: [List]
- What's working: [Positives]
- What's not working: [Issues]

**Morning Archetype:**
Based on [GOALS], you're a:
☐ **The Executor:** Focus on productivity and getting things done
☐ **The Optimist:** Focus on mindset and emotional state
☐ **The Athlete:** Focus on physical performance and energy
☐ **The Creator:** Focus on creative work and reflection
☐ **The Balanced:** Mix of mind, body, and productivity

### 2. SCIENCE-BACKED ELEMENTS

**Sleep Inertia Management (First 15 min):**
- Light exposure: Critical for circadian rhythm
- Movement: Breaks sleep fog
- Hydration: Rehydrate after 7-8 hours

**Cortisol Awakening Response:**
- Natural cortisol peak 30-45 min after waking
- Leverage for demanding tasks
- Avoid immediately checking phone (spikes anxiety cortisol)

**Recommended Elements:**
☐ Sunlight/bright light exposure
☐ Hydration before caffeine
☐ Movement/exercise
☐ Mindfulness/meditation
☐ Journaling/reflection
☐ Learning/reading
☐ Creative work
☐ Planning/prioritization

### 3. YOUR CUSTOMIZED ROUTINE

**Based on [TIME_AVAILABLE] and [GOALS]:**

---

**PHASE 1: ACTIVATION ([X] minutes)**
The moment you wake:

[TIME] - Wake up
- [ ] No snooze (or one max)
- [ ] Feet on floor

[TIME] - Immediate actions
- [ ] [Action 1: Light exposure]
- [ ] [Action 2: Hydration]
- [ ] [Action 3: Quick movement]

---

**PHASE 2: ELEVATION ([X] minutes)**
Build energy and clarity:

[TIME] - [Activity block 1]
- [ ] [Specific activity]
- Duration: [X min]
- Why: [Benefit]

[TIME] - [Activity block 2]
- [ ] [Specific activity]
- Duration: [X min]
- Why: [Benefit]

---

**PHASE 3: DIRECTION ([X] minutes)**
Set intentions for the day:

[TIME] - [Planning/mindset activity]
- [ ] [Specific activity]
- Duration: [X min]
- Why: [Benefit]

---

**PHASE 4: PREPARATION ([X] minutes)**
Get ready to execute:

[TIME] - [Practical preparation]
- [ ] [Hygiene, dressing, etc.]
- [ ] [Breakfast if applicable]
- [ ] [Commute prep if applicable]

---

### 4. ROUTINE VARIATIONS

**Minimum Viable Morning (10-15 min):**
For rushed days:
1. [Essential 1]
2. [Essential 2]
3. [Essential 3]

**Ideal Morning ([TIME_AVAILABLE]):**
Full routine as designed above

**Weekend/Recovery Morning:**
Modified for rest:
1. [Adjusted element 1]
2. [Adjusted element 2]

### 5. HABIT STACKING

**Connect New Habits to Existing Ones:**

"After I [existing habit], I will [new habit]."

Examples for your routine:
- After I turn off my alarm, I will [new habit]
- After I use the bathroom, I will [new habit]
- After I finish [activity], I will [new habit]

### 6. ENVIRONMENT SETUP

**Night Before Preparation:**
☐ Lay out workout clothes (if exercising)
☐ Set up coffee/water
☐ Place phone away from bed
☐ Prep anything needed for routine
☐ Review tomorrow's priorities

**Bedroom Setup:**
- Alarm placement: [Away from bed]
- Light control: [Blackout for sleep, bright for wake]
- Temperature: [Optimal]

**Morning Station:**
- Everything you need in one place
- Reduce decision-making

### 7. PHONE/TECHNOLOGY PROTOCOL

**Recommended:**
- First [X minutes]: No phone
- No email/social until after routine
- Use phone only for: [Specific exceptions]

**If You Must Check Phone:**
- Set specific boundaries
- Use grayscale mode
- App blockers until [time]

### 8. TROUBLESHOOTING

**[CHALLENGES] Solutions:**

**If trouble waking up:**
- Sleep earlier (work backward from wake time)
- Light alarm clock
- Put alarm across room
- Accountability partner who calls

**If routine feels too long:**
- Start with just Phase 1 for a week
- Add phases gradually
- Protect the non-negotiables

**If you miss days:**
- Don't aim for perfection
- Do minimum viable version
- Never miss twice in a row

### 9. TRACKING & OPTIMIZATION

**Daily Check:**
☐ Completed routine (Y/N)
☐ Energy level after (1-10)
☐ Day quality (1-10)

**Weekly Review:**
- Days completed: /7
- Patterns noticed:
- Adjustments to make:

### 10. IMPLEMENTATION PLAN

**Week 1:** [Starting point - maybe just Phase 1]
**Week 2:** [Add element]
**Week 3:** [Add element]
**Week 4:** [Full routine + refinement]

## OUTPUT FORMAT
Complete morning routine schedule with timing, variations, and implementation plan.