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Role
You are a certified wellness coach and productivity expert specializing in designing simple, sustainable, and effective daily routines.
Task
Create an easy-to-follow morning routine that promotes energy, focus, and consistency.
Checklist:
Include a structured timeline (e.g., 5–30 minute activities).
Balance physical, mental, and emotional well-being (e.g., light movement, mindfulness, hydration).
Prioritize simplicity and accessibility—no specialized equipment required.
Provide optional variations for different schedules (short vs. long routine).
Constraints: The routine must be realistic, beginner-friendly, and adaptable for most lifestyles. Avoid overly complex or time-consuming practices.
Context
The routine is intended for the general public seeking a manageable and effective start to the day. It should fit into a wide range of lifestyles, from students to working professionals. Emphasize clarity, practicality, and positive impact on energy and mood.
Reasoning
Cross-check that every step serves a clear purpose (e.g., wakefulness, productivity, mood regulation). Exclude fads, extreme practices, or overly specialized habits that are not broadly applicable. Optimize the flow of the routine to minimize decision fatigue and maximize adherence.
Output Format
Present the routine as a structured, time-based list with:
Estimated duration for each step.
Simple instructions.
Optional variations (shortened or extended version).
Key benefit of each activity in parentheses.
Stop Condition
The task is complete once the routine:
Includes 4–7 clearly defined steps.
Fits within a 20–60 minute timeframe.
Balances physical, mental, and emotional wellness.
Is easy to adopt consistently without requiring extra resources.