Wellness Prompts for Integrated Well-Being Without the Fluff

Assess my wellness across 8 areas. Physical, emotional, intellectual, social, spiritual, occupational, environmental, financial. Rate each 1-10 with brief reasoning. Identify top 2 strongest, top 2 weakest, surprising insights, 90-day focus areas (don't try to fix all).

Design work-life integration. Current: [describe]. Include: boundaries around work hours, remote work rules if applicable, deep work scheduling, rest days (not "lazy days" — restorative), energy management vs time management, saying no politely, managing manager expectations.

Design morning routine. Available time: [minutes]. Current: [describe]. Include: non-negotiables (water, movement, sunlight), mental preparation, eating vs fasting, phone delay rule, intention setting, realistic routine vs aspirational, what to cut if rushed.

Design evening wind-down routine. Start time: [1 hour before bed]. Include: transition from work (change clothes ritual), light dinner, screen cutoff, gentle activities (reading, stretching, conversation), gratitude practice, next-day prep (5 min), bath/shower, going to bed, same time nightly.

Design weekly reset routine. Ideal day: [Sunday afternoon 2 hours]. Include: review past week (wins, challenges), plan ahead (appointments, priorities, meals), physical prep (laundry, groceries, space cleanup), self-care (nature, rest), intention setting, avoiding "Sunday Scaries" of work dread.

Identify my keystone habit. Values: [describe]. Goals: [describe]. Include: habits that cascade improvements (exercise → sleep → food → mood), habits that unblock others, starting small (2-minute rule), environment design, habit stacking (add to existing habit), 66-day commitment not 21.

Stack new habits onto existing. Existing routines: [describe]. New habits: [list]. Include: anchoring formula (after I [current habit], I will [new habit]), environment preparation, small wins, progression over time, stacking rules (same context), troubleshooting breaks.

Break unwanted habit. Current habit: [describe]. Trigger: [describe]. Include: identify trigger + routine + reward cycle, environment design (remove temptation), replacement habit (same reward, healthier action), accountability, relapse acceptance + restart, long-term mindset.

Set up habit tracker. Habits: [list 3-5 max]. Include: tracking tool (paper, app, spreadsheet), daily check-in ritual, keeping chain (Seinfeld approach), handling missed days (never miss twice), reward structure (non-material), review cadence, scaling gradually.

Shift from outcome to identity-based habits. Current framing: [describe — "trying to lose weight"]. Include: identity shift ("I am a healthy person"), habits voting for identity, self-talk adjustment, small wins proving identity, community reinforcement (people who share identity), long-term nature.

Real self-care beyond bubble baths. Current understanding: [describe]. Include: boring self-care (sleep, water, food, exercise), boundary-setting as self-care, saying no, financial self-care, difficult conversations, therapy, healthy relationships, avoiding performative self-care.

Micro self-care for constantly busy schedule. Time available: [minutes here and there]. Include: 2-minute breathing breaks, walking meetings, bathroom escape, proper lunch (not desk), hydration reminders, hand lotion moment, office stretches. Small doses, sustainable.

Prevent burnout. Current warning signs: [describe]. Include: identifying personal warning signals (irritability, disengagement, cynicism), boundaries enforcement, saying no practice, delegation, rest as ingredient (not luxury), vacation time use, checking in monthly.

Integrate nature into routine. Current exposure: [describe]. Include: daily outdoor time (even 10 min), weekly bigger doses (park visits, hikes), window view optimization, plants indoors, nature sounds, reducing screen-to-nature ratio, micro-doses on work days, seasonal awareness.

Strategy for digital detox. Current usage: [describe]. Include: tracking baseline (Screen Time), identifying worst apps, app deletion vs limits, phone-free activities revival, Sabbath-style day, morning/evening phone-free windows, accountability, recognizing anxiety from attempts.