# Everyday Wellness Prompt Pack **Prepared by Mia Bennett | Scripting Horizons** *15 simple prompts for building small habits, winding down at night, resetting when stress builds, and planning easy meals and energy.* ## How to Use This Pack - Copy a prompt, paste it into any AI assistant (ChatGPT, Claude, Gemini or similar), and replace each [BRACKETED] part with your own details. - The AI only needs the everyday details: your routine, your schedule, how you felt. Leave out names, medical records and anything you'd rather keep private. - Start with one prompt that suits this week. A single small change you keep beats a long list you abandon. - If the first answer doesn't fit your life, reply with what's different and ask it to adjust. You know your days better than it does. > **Note:** These prompts are for general information and everyday planning. They are not medical advice. If you have a health condition, food allergy, ongoing sleep or mood difficulties, or a history of disordered eating, talk with your doctor before making changes, and ask them about anything that worries you. ## Habits and Routines ### 1. Choose One Small Habit ``` I'd like to feel [BETTER / MORE ENERGISED / MORE CALM] in my daily life. Right now my days look like this: [DESCRIBE A TYPICAL DAY]. Suggest five very small habits, each taking under five minutes, and help me choose the one most likely to stick. ``` *Tip: If a habit feels like a big effort on a bad day, shrink it until it feels almost silly.* ### 2. Attach It to Something I Already Do ``` I want to start [HABIT]. These are things I already do every day without thinking: [LIST DAILY ANCHORS, E.G. MAKING COFFEE, BRUSHING TEETH, COMMUTING]. Suggest three ways to attach the new habit to one of them, with the exact wording of the plan, such as "After I [ANCHOR], I will [HABIT]." ``` *Tip: A habit tied to a daily anchor has a built-in reminder.* ### 3. Plan for the Wobble ``` My habit is [HABIT]. The things that usually get in the way are [TIREDNESS / BUSY DAYS / TRAVEL / MOOD / OTHER]. For each one, give me a smaller backup version of the habit I can do on those days, so I keep the thread going. ``` *Tip: A tiny version on a rough day keeps the routine alive.* ### 4. Weekly Habit Check-In ``` This week I tried to [HABIT] on [NUMBER] of 7 days. What helped: [DESCRIBE]. What got in the way: [DESCRIBE]. Ask me two follow-up questions, then suggest one small adjustment for next week. ``` *Tip: Five minutes on the same day each week works better than a big review now and then.* ## Sleep and Wind-Down ### 5. Build My Wind-Down Routine ``` I usually go to bed around [TIME] and want to be asleep by [TIME]. My evenings look like this: [DESCRIBE, INCLUDING SCREEN TIME AND ANY CHORES]. Suggest a simple 30 to 45 minute wind-down routine I could realistically follow most nights. ``` *Tip: Keep it to three or four steps. A routine you can repeat beats an ambitious one.* ### 6. Quiet a Busy Mind at Night ``` My mind tends to race when I lie down, usually about [WORK / FAMILY / MONEY / THE NEXT DAY / OTHER]. Give me a short end-of-evening routine for getting thoughts out of my head and onto paper, with a few questions to answer so I can let them go until morning. ``` *Tip: Keep a notepad by the bed so a late thought has somewhere to land.* ### 7. Be Kind to Myself After a Poor Night ``` I slept badly last night ([DESCRIBE]) and today I have [LIST OF COMMITMENTS]. Help me plan a gentle day: what to keep, what to lighten, when to take short breaks, and a sensible plan for the evening so I can catch up on sleep. ``` *Tip: One rough night happens to everyone. Plan around it and move on.* ## Stress Resets ### 8. Two-Minute Reset ``` I'm feeling [STRESSED / OVERWHELMED / ON EDGE] and have about two minutes. Give me a short, calm reset I can do right where I am, such as [AT MY DESK / IN THE CAR / AT HOME], with simple steps to follow. ``` *Tip: Save the answer in your phone notes so it's ready when you need it.* ### 9. Sort What's on My Mind ``` Here is everything currently weighing on me, in no particular order: [LIST]. Help me sort it into three groups: things I can act on this week, things I can only influence a little, and things outside my control. Then suggest one small next step for each item I can act on. ``` *Tip: Writing it all down first often shrinks the pile before you even sort it.* ### 10. Say No Kindly ``` I've been asked to [DESCRIBE REQUEST] by [PERSON, E.G. A COLLEAGUE OR FRIEND]. I'd like to decline politely because [REASON]. Write three versions of a short, friendly reply, from very brief to a little more detailed. ``` *Tip: A clear, kind no usually lands better than a late or reluctant yes.* ### 11. Reset a Hard Afternoon ``` It's [TIME] and my day has gone off track because of [REASON]. I have [TIME] left before [DEADLINE OR EVENING PLANS]. Help me choose the two or three things that matter most for the rest of today and let the rest wait. ``` *Tip: Ask what actually needs doing today before you try to catch up on everything.* ## Food and Energy ### 12. A Simple Week of Meals ``` Plan a simple week of dinners for [NUMBER] people. We enjoy [FOODS YOU LIKE], we avoid [ALLERGIES / DISLIKES / DIETARY NEEDS], and we have about [TIME] to cook on weeknights. Include a short shopping list and a tip for using leftovers. ``` *Tip: Plan fewer meals than you think you need and let leftovers fill the gaps.* ### 13. Cook From What I Have ``` I have these ingredients at home: [LIST]. I'd like a quick meal for [NUMBER] people in about [TIME] using mostly what I have, and a note on the one or two extra items that would make it easier. ``` *Tip: A quick look through the fridge before shopping saves money and waste.* ### 14. Daily Energy Check-In ``` Here is how my energy felt today: morning [LOW / OK / HIGH], afternoon [LOW / OK / HIGH], evening [LOW / OK / HIGH]. What I ate and drank: [DESCRIBE]. How I slept last night: [DESCRIBE]. What I did: [DESCRIBE]. Ask me two questions about my day, then suggest one gentle change to try tomorrow. ``` *Tip: Notice the pattern over a few days before you change anything.* ### 15. Find My Energy Patterns ``` Over the past week I noted my energy each day: [PASTE YOUR DAILY NOTES]. Look for any patterns in timing, food, sleep, movement or stress, and suggest two small experiments I could try next week. Remind me to check with a doctor if I'm worried about how tired I feel. ``` *Tip: Change one thing at a time so you can tell what made the difference.* --- If you'd like more everyday wellness ideas, Mia Bennett has books to go with these prompts: - [Tiny Changes, Big Results](https://scriptinghorizons.com/books/tiny-changes-big-results) - [10 Steps to Health and Wellness](https://scriptinghorizons.com/books/10-steps-to-health-and-wellness) - [The 80/20 Guide to Being Healthy](https://scriptinghorizons.com/books/80-20-guide-to-being-healthy) - [The 80/20 Guide to Eating Well](https://scriptinghorizons.com/books/80-20-guide-to-eating-well) - [The 80/20 Guide to Moving More](https://scriptinghorizons.com/books/80-20-guide-to-moving-more) [More from Mia Bennett](https://scriptinghorizons.com/authors/mia-bennett) Free from [Scripting Horizons](https://scriptinghorizons.com). Want more simple, useful tools like this? [Join the newsletter](https://scriptinghorizons.com/newsletter).