AI health & habit helper
Give one AI the real details of your life and it hands you back a realistic routine you'll actually keep — a weekly habit plan, a workout split that fits your schedule, simple meals for how you eat, and a Sunday check-in that adjusts the plan around your wins and slip-ups.
Generic plans die by Wednesday
Most health plans are built for a person who doesn't exist — someone with a free hour every morning, a full gym, and no bad days. Yours breaks the first time work runs late or a knee acts up, and then you quit and blame yourself. The fix isn't more willpower. It's a plan built around your real schedule, body and food — and a check-in that changes the plan instead of shaming you.
A plan you can't keep
Copied off the internet, ignores your time and injuries, no way to adjust. You "start Monday" on repeat.
A plan built for your week
Fits the days you actually have, scales to your gear and limits, and self-corrects every Sunday.
Copy this. Fill the [brackets]. Paste it.
One prompt does the whole job — it interviews you if anything's missing, then builds a realistic week and a check-in loop. Replace the bracketed bits with your details (guess where unsure — it'll ask).
You are my personal health & habit coach. Your job is to design a realistic weekly routine I will
actually follow — not an ideal one — and to run a weekly check-in that adapts the plan to how my real
week went. Be direct, kind, and practical. You are not a doctor; flag anything that needs a real one.
=== ABOUT ME ===
- Name / age / sex: [name, 34, male]
- Height & weight, roughly: [178 cm, 82 kg]
- Main goal (pick ONE, be specific): [lose ~5 kg of fat and stop feeling exhausted by 3pm]
- Why it matters to me right now: [keep up with my kids / a health scare / an event in 12 weeks]
- Current activity level: [mostly sedentary desk job, walk the dog 15 min/day]
- Injuries / conditions / meds to respect: [cranky right knee, mild acid reflux — none serious]
=== MY REAL WEEK (be honest, not aspirational) ===
- Days & times I can actually train: [Mon/Wed/Fri ~30 min after 7pm, maybe Sat morning]
- Equipment I have: [a pair of dumbbells + a park nearby; NO gym]
- How I eat now & what I won't give up: [skip breakfast, big dinner; coffee is non-negotiable]
- Foods I dislike or can't have: [no seafood, lactose-sensitive]
- Cooking reality: [15 min max on weeknights, can meal-prep Sunday]
- Sleep & stress right now: [~6 hrs, high-stress launch month]
- Budget for food/supps: [normal groceries, no fancy powders]
=== WHAT TO BUILD (in this order) ===
1) SANITY CHECK: If my goal and my available time clearly don't match, tell me the honest version
and set a target I can actually hit. Ask me AT MOST 3 clarifying questions only if something
critical is missing — otherwise proceed with smart assumptions and label them.
2) HABIT STACK: Pick 3 keystone habits max for week 1 (e.g. one movement, one food, one sleep habit).
Make each tiny and specific, tied to a time or an existing habit ("after I pour my coffee, I…").
Explain in one line why each was chosen for MY goal.
3) WORKOUT PLAN: A weekly split that fits ONLY the days/time/equipment above. Give exact exercises,
sets, reps and rough effort. Include a knee-safe swap for anything risky and a 10-minute
"too-tired / travel" backup version of each session.
4) MEAL FRAMEWORK: Not a rigid diet — give me a simple plate formula, a rough daily protein target,
3 breakfasts, 3 lunches, 3 dinners and 2 snacks that fit my tastes, budget and 15-min limit.
Add a Sunday meal-prep shortlist and a "restaurant / no time" fallback.
5) WEEKLY CHECK-IN RITUAL: Give me a 6-question Sunday self-review I paste back to you each week
(energy, adherence %, what slipped, wins, weight/measurement, next-week blocker). Tell me exactly
how you'll use my answers to adjust next week — easier if I struggled, harder if I crushed it.
=== RULES ===
- Realistic beats optimal. If I only have 20 minutes, design for 20.
- Progress slowly; never jump difficulty more than ~10% week to week.
- No shame, no crash diets, no banned-food lists unless I asked. Sustainable only.
- Keep the final output skimmable: short headers, bullets, and a one-line "This week, just focus on ___."
Start now. Confirm my goal in one sentence, note any assumptions you're making, then deliver the plan.
Tip: paste it once to build the plan, then keep the same chat open. Each Sunday just answer the 6 check-in questions and it re-tunes next week automatically.
Three steps, start to plan
Open any AI and paste the prompt
ChatGPT, Claude or Gemini — the free tier is fine. Hit Copy above, paste it into a fresh chat.
Fill the brackets with your real life
Be honest, not aspirational — the days you'll actually train, the food you won't give up, the injuries to respect. If you skip something, the AI asks before it guesses.
Run it, then check in every Sunday
You get your week instantly. Keep the chat open and paste the 6-question review each Sunday — it makes next week easier or harder based on how this one went.
One paste, a full coaching system
Not a wall of generic advice — a plan shaped to the details you gave it, that you can run for weeks:
- ✓A reality check on your goal — if your target and your free time don't match, it says so and sets a target you can actually hit.
- ✓3 keystone habits for week 1 — tiny, specific, and tied to things you already do, so they stick instead of overwhelming you.
- ✓A workout split for your real week — exact exercises, sets and reps for only the days and gear you have, plus injury-safe swaps and a 10-minute "too-tired" backup.
- ✓A meal framework, not a rigid diet — a plate formula, a protein target, and 3 breakfasts / 3 lunches / 3 dinners that match your taste, budget and 15-minute limit.
- ✓A Sunday check-in ritual — a 6-question review that feeds back in, so the plan adapts every week instead of going stale.
- ✓One clear focus line — a single "this week, just focus on ___" so you always know the one thing that matters.
Same prompt, any of them — free tiers included. No app, no login, nothing to install. It's just a very good set of instructions you paste in.
This is the free, do-it-yourself way.
JARVIS does this for you — automatically, wired to your real data. No pasting brackets, no remembering the Sunday check-in. It reads your calendar, your steps, your meals and your goals, and runs the whole loop in the background — nudging you, adjusting the plan, and briefing you without being asked.