Stress reduction plan

4-week plan to lower chronic stress — based on evidence: sleep, movement, breathwork, social.

NOT a substitute for therapy. Behavioural levers only.

Healthcarestresswellness

The prompt

Copy this into ChatGPT, Claude, Gemini or any assistant you already use — then paste your own current stressors + lifestyle underneath it.

Build a 4-week stress reduction plan:

**Week 1 — Sleep** (specific changes)
**Week 2 — Movement** (frequency + type)
**Week 3 — Breathwork + mindfulness** (5-15 min/day)
**Week 4 — Social connection** (specific actions)

For each week: daily routine + a weekly reflection prompt + how to measure progress.

**Red flags**: when to seek a therapist.

Rules:
- No drugs / supplements.
- Acknowledge when symptoms warrant professional help.

Or run it here

Current stressors + lifestyle

0/8000

Output

Output will appear here after you click Run.

Or run in your favourite chatbot

Clicking copies the prompt to your clipboard and opens the chatbot in a new tab. Gemini doesn't accept URL params — paste manually with Ctrl/Cmd+V.

Weekly meal plan

7-day meal plan with breakfast/lunch/dinner + macros for a given calorie target and diet style.

Recovery from minor injury plan

A 2-3 week recovery plan for a common minor injury — rest, mobility, return-to-activity.

Mindfulness exercise

A guided mindfulness exercise (5-15 min) — script, breath count, body scan.

Sleep diary analysis

Reads a week of sleep data + suggests 3 changes to improve sleep quality.

Symptom check (preliminary)

Asks clarifying questions about symptoms + suggests when to see a doctor — NOT a diagnosis.

Hydration + nutrition micro-plan

A simple weekly hydration + electrolyte plan based on activity + climate.

Browse the full free AI prompt library or see more healthcare prompts.