Science-Backed Morning Routine Builder
The method
Copy, edit the placeholders, and paste these prompts into your preferred LLM. Start with prompt 1, then when you have your response, move on to prompt 2 etc.
The prompts
Describe the neuroscience behind morning routines and why the first 90 minutes after waking disproportionately affect daily productivity. Then list five common morning routine mistakes that sabotage energy and focus (such as checking email immediately or skipping breakfast), explaining the specific negative impact of each mistake on cognitive performance throughout the day.
Ask me four questions about my current morning routine, my goals, and my constraints (such as family obligations or commute time). Based on my answers, design three different morning routine options ranging from 30 to 90 minutes, each with a specific sequence of activities. Label one as "Energy-Focused," one as "Clarity-Focused," and one as "Momentum-Focused," explaining what each optimizes for.
Select the routine that best fits my situation and create a detailed implementation guide (180 words) with exact timing for each component, transition strategies between activities, and common obstacles I'll face in the first two weeks (such as resistance to waking earlier or family interruptions). Include "if-then" contingency plans for when the routine gets disrupted, and explain what keystone habit I should focus on first to make the entire routine stick, referencing habit-stacking research.
