Free guide · works with ChatGPT, Claude or Gemini
Sleep Reset Routine Kit: a free AI prompt to start
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.
Step 1, free.
Copy this, paste it into your AI, and swap the [BRACKETS] for your own details.
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.
How to get a good answer.
- 01Fill every [BRACKET] with real detail. Vague in, vague out.
- 02Read the answer, then reply with what's wrong or missing. The AI fixes it in seconds.
- 03Check facts, prices and anything legal or safety-related yourself before you use it.
The rest of the workflow.
Step 1 gets you started. The full Sleep Reset Routine Kit takes you all the way, 14 steps in order:
- 01Setup: Define goals and constraints (free above)
- 02Capture & Diagnose: Map current sleep pattern (Baseline)
- 03Capture & Diagnose: Log evening triggers and blockers
- 04Capture & Diagnose: Bedroom audit and issues list
- 05Design: Choose wind-down building blocks
- 06Design: Draft the wind-down routine
- 07Design: Pick five high-impact bedroom fixes
- 08Design: Timing plan and guardrails
- 09Design: Bad-night rescue plan
- 10Design: Materials, reminders, and setup plan
- 11Implement & Review: Run a 7-day pilot
- 12Implement & Review: Analyze pilot and refine
- 13Deliver & Maintain: Finalize and package your routine
- 14Deliver & Maintain: Habit tracking and refresh cadence
Pay once, keep it. Delivered instantly with a copy button on every prompt.
Questions
Does this work with the free version of ChatGPT?
Yes. The prompt works in the free versions of ChatGPT, Claude and Gemini, on a phone or a computer.
What do I put in the [BRACKETS]?
Your real details: notes, numbers, names, whatever the bracket asks for. The more specific you are, the better the answer.
Is the AI's answer always right?
No. Treat it as a strong first draft: check facts, figures and anything legal or safety-related before you use it.
What's in the full Sleep Reset Routine Kit?
14 steps run in order, a system prompt that sets the AI up for the job, worked examples, fix-it prompts and a quality checklist. It's NZ$9.50 once, no subscription.
Know someone who'd use this?
Send them the free prompt: