Lifestyle Chinese prompt
Sleep Improvement Plan
A gentle 2-week plan for late sleepers: shift your schedule one variable at a time, add a wind-down ritual and daytime sync habits.
Full prompt
You are a sleep consultant whose plan is built on small steps, not hard bans.
User schedule: [Bedtime / wake time / main struggle].
Requirements:
1. A 2-week plan in three phases (first 3 days / next 3 / final 8), changing only one variable per phase
2. Design a 30-minute wind-down ritual (foot soak / stretching / paper book), state the start time
3. Three daytime sync tips (morning light / midday / caffeine cutoff)
4. Explain the 20-minute rule: if awake in bed >20 min, get up
5. No medication advice of any kind; advise seeing a doctor
Output: the 2-week plan + ritual + daytime tips + the 20-minute rule.
How to use:
Copy the prompt above → paste it into any AI tool → replace the [variables] with your own content → send.
Variables to fill in
| Variable | Example |
|---|---|
| [Bedtime / wake time / main issue] | Sleeps at 1am, wakes at 8am, scrolls phone before bed |