Make a schedule
If you’re trying to balance fitness, nutrition, stress management, and rest, planning out how to fit everything in while also working toward your goals can get overwhelming fast. Large language models (LLMs) can act like your own personal wellness assistant, helping you map out your day with your health top of mind. And if you’re juggling multiple goals—like fitting in a workout, planning balanced meals, or remembering to drink more water, a smart schedule will make your days go much more smoothly.
Try asking:
“Create a wellness-focused daily schedule that includes 30 minutes of movement, three balanced meals, and screen-free evening time.”
“Build me a simple Monday to Friday plan to support energy, reduce stress, and improve focus.”
Make sure to mention any time constraints, preferences, or goals when prompting. A little personal detail goes a long way toward getting a schedule that feels sustainable.
Plan your meals
Meal planning is a popular use for AI—and for good reason. AI platforms are fantastic organizers and can make short work of categorizing recipes, generating shopping lists, or helping you brainstorm substitutions that fit your nutrition goals or constraints. For instance, if you have allergies or are tracking macros and need personalized recommendations to adjust recipes, the right prompt can cut your planning time in half. Adjust any of these prompts to suit your own nutrition goals and preferences.
Try asking:
“Plan three days of gluten-free, high-protein meals under 2,200 calories per day.”
“Give me a plant-based grocery list under $200 for five easy dinners and breakfast smoothies.”
“Create a weekly meal plan that supports stable blood sugar levels with high-fiber foods.”
You can also ask for prep tips or batch-cooking ideas to make mealtimes even easier. The more specific and detailed your request, the more likely the results will save you effort in the kitchen.
Create a fitness routine
AI tools can help create basic fitness plans that fit into your lifestyle. With the right prompt, you can build workouts around your current fitness level, available equipment, and specific goals—like building strength, increasing mobility, or improving endurance.
Try asking:
“Design a four-week strength training plan for beginners using only dumbbells.”
“Create a 20-minute home workout that includes core stability and low-impact cardio.”
“Build me a progressive running plan to train for a 5K over eight weeks.”
Be sure to include any physical limitations or injuries, how much space you have available, your equipment, and your goals. You can also ask for reminders or ways to track progress if accountability is an issue. Just keep in mind—AI won’t replace a personal trainer who can provide in-person feedback and form instruction.
Build sleep habits
Struggles with sleep are often due to less-than-ideal routines—and that’s where AI shines. It can analyze your habits and preferences to help create a wind-down routine or troubleshoot what you’re currently doing that might be getting in the way of optimal rest.
Try asking:
“Help me build a 45-minute bedtime routine that reduces screen time and promotes relaxation.”
“List five changes I can make during the day to improve my deep sleep.”
“Create a week-long sleep journal template I can use to track my bedtime, wake time, and caffeine consumption.”
Share your typical schedule, struggles, and habits to get an accurate plan. If you use a sleep or fitness tracker already, use that data to prompt the AI for a super-personalized result. The AI won’t replace a sleep specialist, but it’s a smart first step toward better rest.
Reduce your stress
Mental wellness is deeply personal, and nothing can replace a human touch, but AI can help you be more consistent with self-care. No prompts, no matter how personal or expertly crafted, are a substitute for therapy, but they can reinforce helpful habits like journaling, mindfulness, or mood tracking.
Try asking:
“Guide me through a five-minute breathing exercise to reduce anxiety.”
“Give me daily check-in questions to track my mood and energy.”
“Write a short journal prompt to help me reflect on my emotions today.”
If you have a preferred approach—like mindfulness, cognitive behavioral therapy, or gratitude journaling—mention that in your prompt. And always cross-check mental health advice with a licensed professional when needed. Check out this alive.com list of mental health and wellness apps for more digital help.
Monitor your health
AI can help organize health data in ways that reveal particular patterns to identify what’s working or what needs attention. You can also use it to prep for medical visits by asking it to summarize your symptoms so you can share them with your healthcare practitioner more clearly.
Try asking:
“Create a weekly tracker to log my headaches, sleep, and hydration.”
“Summarize the last 10 days of my symptoms for a conversation with my naturopath.”
“List questions I should ask my doctor about chronic joint pain.”
Make sure you’re not relying solely on AI for diagnosis. But for gathering and organizing information, it’s a powerful tool to support informed decisions.
Find areas of improvement
Sometimes, even the best wellness plan hits a wall. AI can help assess why a routine isn’t working and suggest realistic adjustments based on what you’ve already tried.
Try asking:
“My morning routine isn’t helping me feel energized. What should I change?”
“Revise my weekly wellness plan to include more rest and fewer high-intensity workouts.”
“Suggest small changes to reduce burnout while sticking to my health goals.”
Being honest in your prompt about your struggles (and successes) will lead to better, more supportive suggestions—ones that match your current capacity, not just your ambition.
