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Build a personalized sleep protocol from chronotype, light exposure, environment, and recovery goals.
Install with Codex or Claude Copy this prompt, paste it into Codex, Claude, or another assistant, and let it review the skill page and install it for you.
Based on SOC occupation classification
Use when someone starts lifting, hits a strength or hypertrophy plateau, restructures a lifting program, or wants to build strength or muscle — designing a progressive resistance program with splits, compound movement patterns, sets/reps, progressive overload, and deloads from barbells and dumbbells. General fitness guidance, not medical advice. Owns resistance/strength training only. Do NOT use to program high-intensity interval conditioning or circuits (use fitness-program), a steady-state aerobic-base or Zone 2 block (use zone-2-cardio-plan), or a mobility/flexibility routine (use mobility-routine).
Use when someone asks to build a steady-state cardio plan, train an aerobic base or Zone 2, structure easy or endurance weekly cardio, train by heart-rate zones, or improve resting heart rate, VO2, or endurance. Builds a heart-rate-zone aerobic training block with session structure, modality choice, and progression. General fitness guidance, not medical advice. Do NOT use to design a strength or lifting program (use Strength Training Plan), high-intensity interval conditioning, HIIT, or circuits (use Conditioning & HIIT Program), or a mobility/flexibility routine (use Mobility Routine).
Explains common lab panels in plain language and what questions to bring to a doctor. Use when reviewing blood test results and wanting to understand what markers mean. Education only; not medical advice or diagnosis.
Designs prehab and mobility work to reduce injury risk for shoulders, knees, lower back, and hips. Use when starting a training program or addressing chronic tightness. General movement guidance; not medical advice; consult a physio for existing injuries.
Assembles an evidence-informed weekly longevity routine covering sleep, zone 2 cardio, strength training, and dietary patterns. Use when building or auditing a long-term health practice. General wellness guidance; not medical advice.
Builds a daily mobility and flexibility routine for desk workers targeting hips, thoracic spine, shoulders, and ankles. Use when addressing stiffness, poor posture, or building a movement practice. General guidance; not medical advice.
| name | Sleep Optimizer |
| description | Build a personalized sleep protocol from chronotype, light exposure, environment, and recovery goals. |
Note: This is general wellness education, not medical advice. If you have insomnia, sleep apnea, or other persistent sleep problems, consult a licensed physician or sleep specialist.
Ask the user for:
Roughly classify as early (lark), intermediate, or late (owl) based on natural wake time when unconstrained. Align the target schedule with the chronotype where life allows, rather than forcing an unnatural schedule.
A 30-60 minute buffer of low-stimulation activities: reading, stretching, a warm shower, journaling. The routine becomes a cue that signals sleep.
For athletic or cognitive recovery, prioritize total sleep duration and regularity. Consider a short early-afternoon nap (10-20 min) only if it does not harm nighttime sleep.
After 2 weeks, compare sleep latency, wakings, and morning energy. Adjust one variable at a time.
Deliver a protocol with: fixed wake time, target bedtime, light plan, environment checklist, evening input rules, and the wind-down sequence.
