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Build a custom wind-down and bedroom plan that fits your real evenings and fixes the highest-impact blockers. You’ll leave with a tested routine, a clear rescue plan for bad nights, and a maintenance rhythm you can actually keep.
Copy this into ChatGPT, Claude or Gemini, fill in the [BRACKETS] and see what you get. No sign-up. The other 13 steps, examples and checklist unlock after purchase.
Setup: Define goals and constraints
Provide: [TOP SLEEP GOALS (plain sentences)], [CURRENT WEEKLY WAKE TIME(S)], [TARGET WAKE TIME], [REALISTIC BEDTIME WINDOW], [EVENING OBLIGATIONS (times, who’s involved)], [HOUSEHOLD FACTORS (kids, pets, partner patterns)], [WORK/COMMUTE TIMES], [HEALTH NOTES RELEVANT TO SLEEP], [TECH/CAFFEINE/ALCOHOL PATTERNS], [DEALBREAKERS & NON-NEGOTIABLES], [SUCCESS MARKERS (what “better” looks like in 2–4 weeks)]. Act as a sleep routine coach and constraints mapper to define a practical aim and hard boundaries for a wind‑down you can keep. Work through it like this: 1) Translate [TOP SLEEP GOALS] into one Primary Outcome and two Secondary Outcomes with measurable markers (e.g., “lights out by 10:45 ±15m, 5 nights/week”). 2) Reconcile [TARGET WAKE TIME] with [WORK/COMMUTE TIMES] to set a fixed wake anchor and a feasible bedtime window (min 7h in bed unless explicitly constrained). 3) List all hard constraints from [EVENING OBLIGATIONS], [HOUSEHOLD FACTORS], [DEALBREAKERS], and [HEALTH NOTES]; separate red‑lines vs flex. 4) Capture current risks from [TECH/CAFFEINE/ALCOHOL PATTERNS]; note any must‑keep habits to design around. 5) Define Success Markers (weekly), a Minimum Viable Night (baseline you can hit on bad days), and what “done” means in 14 days. Give me the output as: Goal & Constraint Notes with sections: A) Primary & Secondary Outcomes; B) Wake Anchor & Bedtime Window; C) Constraints Table (Constraint | Type: red‑line/flex | Evidence | Implication); D) Risk Factors; E) Success Markers; F) Minimum Viable Night. Quality bar: Outcomes and constraints are specific, testable, and phrased in plain, time‑bound language. If any field is missing or unclear, ask up to three crisp questions; if still unknown, mark MISSING and proceed.
A system prompt, then 14 steps you run in order, plus instructions, worked examples, fix-it prompts and a quality checklist. Full prompts unlock straight after payment.
Adults who stay up too late and wake up tired, and want a realistic bedtime wind-down routine rather than a medical programme.
If you need a fast win, complete Steps 2, 5, and 6 to draft a simple wind-down, then run Steps 11–12 for a quick 7-day pilot and refinement.
14 steps, each building on the last: Setup: Define goals and constraints → Capture & Diagnose: Map current sleep pattern (Baseline) → Capture & Diagnose: Log evening triggers and blockers → Capture & Diagnose: Bedroom audit and issues list → Design: Choose wind-down building blocks → Design: Draft the wind-down routine → Design: Pick five high-impact bedroom fixes → Design: Timing plan and guardrails → Design: Bad-night rescue plan → Design: Materials, reminders, and setup plan → Implement & Review: Run a 7-day pilot → Implement & Review: Analyze pilot and refine → Deliver & Maintain: Finalize and package your routine → Deliver & Maintain: Habit tracking and refresh cadence. Includes two worked examples, fix-it prompts and a quality checklist.
This kit does not diagnose or treat medical sleep disorders; if you have persistent insomnia, breathing issues, or safety concerns, consult a healthcare professional.
Instant email with your guided kit page and a downloadable file. Works with ChatGPT, Claude or Gemini (free or paid), including on your phone.
This is a prompt toolkit you run yourself, not software or professional advice.
Send them the free first step or the free guide:
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