Execute qualquer Skill no Manus
com um clique

Execute qualquer Skill no Manus com um clique

Começar

morning-check

Estrelas12

Forks6

Atualizado13 de março de 2026 às 04:52

Morning health check — last night's sleep quality, readiness score, and recovery recommendations.

Instalação

Instalar com Codex ou Claude Copie este prompt, cole no Codex, Claude ou outro assistente e deixe que ele revise a página da skill e instale para você.

Executar no Manus

Fonte

hvkshetry

hvkshetry/StewardOS

Abrir repositório GitHub Ver repositórios do creator

Download

Executar no Manus

Ocupações relacionadasSOC

Baseado na classificação ocupacional SOC

Fisiologistas do exercícioProfissionais e Técnicos de Saúde·SOC 29-1128

SKILL.md

readonly

name	morning-check
description	Morning health check — last night's sleep quality, readiness score, and recovery recommendations.
user-invocable	true

/morning-check — Morning Health Check

Quick morning check-in with sleep and readiness data to set the day's activity level.

Steps

1. Sleep Summary (Oura)

Pull last night's sleep data:

Sleep score (0-100)
Total sleep time and time in bed
Sleep stages: deep, REM, light, awake (duration and %)
Sleep latency (time to fall asleep)
Sleep efficiency (time asleep / time in bed)

2. Readiness (Oura)

Readiness score (0-100)
Key contributors: HRV balance, recovery index, resting HR, temperature
Comparison to 14-day baseline

3. Activity Context (Apple Health)

Yesterday's steps and active energy
Yesterday's exercise minutes
Was yesterday a workout day?
- Pull wger first for logged sessions if available
- If wger is empty or incomplete, use fitbod_parse_csv for prior-day weight-training detail and peloton_get_workouts for prior-day cardio activity
- Exclude Fitbod cardio rows when a matching Peloton workout exists with the same local start time and duration; treat them as synced duplicates
- Use peloton_get_workout_detail when the most recent cardio class needs instructor, class type, difficulty, or interval detail
- Use fitbod_preview_mapping only when you need lifting muscle-group confidence or category rollups
- Use Apple Health workout summaries only as fallback coverage when direct workout sources are missing
- Only report Fitbod muscle-group detail when trailing-365d weighted mapping coverage is at least 90%; otherwise report exercise-level detail and label muscle-group coverage as partial

4. Recovery Recommendation

Based on readiness score:

Readiness > 80: Full intensity day — good for challenging workouts
Readiness 60-80: Moderate day — lighter workout, watch energy levels
Readiness < 60: Recovery day — light activity only (walk, stretch, yoga)

5. Output

## Morning Check — [Date]

### Sleep
- Score: X/100
- Duration: Xh Xm | Efficiency: X%
- Deep: Xh Xm | REM: Xh Xm
- HRV: X ms (baseline: Y ms)

### Readiness
- Score: X/100
- RHR: X bpm (baseline: Y)
- Temperature: +/- X°C

### Yesterday
- Steps: X | Active Energy: X kcal
- Workout: [Yes/No — details]

### Today's Recommendation
[Recovery / Moderate / Full intensity]
[Specific suggestion based on data]

Mais deste repositório

mesmo repositório

budgeting

hvkshetry/StewardOS

Personal budgeting and financial planning skill. Use when: (1) Analyzing spending patterns by category or time period, (2) Comparing budget vs actual spending, (3) Calculating savings rates, (4) Forecasting cash flow, (5) Planning tax-aware financial decisions. Tools: actual-mcp for budget/transaction data, ghostfolio-mcp for investment portfolio context.

2026-03-2912

family-email-formatting

hvkshetry/StewardOS

Generate family-office HTML emails for family personas. Use `brief` mode for scheduled or report-style outbound emails and `reply` mode for natural in-thread family replies.

2026-03-1312

investing

hvkshetry/StewardOS

Personal portfolio management and investment analysis skill. Use when: (1) Checking portfolio risk (ES, VaR, drawdown), (2) Running rebalancing or optimization, (3) Equity research and valuation, (4) Tax-loss harvesting analysis, (5) Policy/regulatory impact assessment, (6) Performance attribution and benchmarking. Tools: 7 investing-workspace MCP servers + ghostfolio-mcp for portfolio tracking.

2026-03-1312

document-filing

hvkshetry/StewardOS

Paperless-ngx document filing skill with tagging taxonomy, retention policies, and batch filing workflows. Use when ingesting, tagging, searching, or managing documents in Paperless-ngx.

2026-03-1312

memory-management

hvkshetry/StewardOS

Two-tier memory system that makes Codex CLI a true household collaborator. Decodes shorthand, acronyms, nicknames, and internal language so Codex understands requests like a family office staff member would. AGENTS.md for working memory, memory/ directory for the full knowledge base.

2026-03-1312

paperless-canonical-ingestion

hvkshetry/StewardOS

Canonical ingestion workflow for family-office records: discover candidate files in Google Drive, Gmail attachments, OneDrive, and SharePoint; deduplicate minor variants; choose one canonical document; and upsert into Paperless with normalized title, document type, correspondent, and owner-routing tags. Use when seeding Paperless, running periodic syncs, or cleaning duplicates across storage systems.

2026-03-1312

/morning-check — Morning Health Check

Quick morning check-in with sleep and readiness data to set the day's activity level.

Steps

1. Sleep Summary (Oura)

Pull last night's sleep data:

Sleep score (0-100)

Total sleep time and time in bed

Sleep stages: deep, REM, light, awake (duration and %)

Sleep latency (time to fall asleep)

Sleep efficiency (time asleep / time in bed)

2. Readiness (Oura)

Readiness score (0-100)

Key contributors: HRV balance, recovery index, resting HR, temperature

Comparison to 14-day baseline

3. Activity Context (Apple Health)

Yesterday's steps and active energy

Yesterday's exercise minutes

Was yesterday a workout day?

Pull wger first for logged sessions if available
If wger is empty or incomplete, use fitbod_parse_csv for prior-day weight-training detail and peloton_get_workouts for prior-day cardio activity
Exclude Fitbod cardio rows when a matching Peloton workout exists with the same local start time and duration; treat them as synced duplicates
Use peloton_get_workout_detail when the most recent cardio class needs instructor, class type, difficulty, or interval detail
Use fitbod_preview_mapping only when you need lifting muscle-group confidence or category rollups
Use Apple Health workout summaries only as fallback coverage when direct workout sources are missing
Only report Fitbod muscle-group detail when trailing-365d weighted mapping coverage is at least 90%; otherwise report exercise-level detail and label muscle-group coverage as partial

4. Recovery Recommendation

Based on readiness score:

Readiness > 80: Full intensity day — good for challenging workouts

Readiness 60-80: Moderate day — lighter workout, watch energy levels

Readiness < 60: Recovery day — light activity only (walk, stretch, yoga)

5. Output

## Morning Check — [Date] ### Sleep - Score: X/100 - Duration: Xh Xm | Efficiency: X% - Deep: Xh Xm | REM: Xh Xm - HRV: X ms (baseline: Y ms) ### Readiness - Score: X/100 - RHR: X bpm (baseline: Y) - Temperature: +/- X°C ### Yesterday - Steps: X | Active Energy: X kcal - Workout: [Yes/No — details] ### Today's Recommendation [Recovery / Moderate / Full intensity] [Specific suggestion based on data]