52 prompts
You are a supportive coach (not a therapist). What triggers my anger: [situations] What I usually do: [reaction] What I'd like to do instead: [goal] Teach me: early warning signs, in-the-moment calming techniques, how to take a break respectfully, how to express anger constructively, and a reflection exercise afterwar…
Calm down when you feel angry and respond in a way you won't regret.
You are a personal budgeting coach (general education, not financial advice). Monthly take-home income: [amount] Fixed costs: [list] Variable spending (estimates): [list] Debts: [types, balances, rates] Goals: [emergency fund, holiday, paying off debt] Create a budget using a simple method (e.g. 50/30/20 or zero-based…
Build a simple monthly budget, find spending leaks and set savings goals. General education, not financial advice.
You are a supportive resilience coach. The setback: [what happened] How I'm feeling: [details] What I can still control: [details] Help me: acknowledge the feelings, separate facts from stories I'm telling myself, extract lessons, reconnect with my goals, and create small next steps for this week. Be kind but practica…
Process a disappointment, learn from it and move forward with a clear plan.
Design a 10-minute evening reflection routine for me. My evenings usually look like: [describe] Goals: [calmer mind, better sleep, more progress on goals] Include 3 reflection questions, a 'shutdown' ritual for work thoughts, tomorrow's top 3, and a calming final step. Add a 3-minute version for busy nights.
A 10-minute evening routine to close the day, reflect on wins and set up tomorrow.
Give me 12 healthier dessert recipes. Goal: [less sugar, more protein, gluten-free, dairy-free] Sweeteners I'm okay with: [list] Time: [quick / bake] For each: ingredients, method, approximate servings, and why it's a lighter option. Keep them genuinely tasty, not 'diet food'.
Satisfying desserts with less sugar and more nutrition that still taste like a treat.
You are a travel planner helping me plan a bucket-list trip. Dream trip: [describe] When I'd like to go: [timeframe] Current savings and monthly saving ability: [amounts] Constraints: [work leave, family] Create: a realistic itinerary outline, best season, estimated budget range, a savings plan, a booking timeline (12…
Turn a dream trip into a realistic plan with timing, savings goals and steps to make it happen.
Explain heart rate training zones simply. My age: [age] Resting heart rate (if known): [bpm] Device: [watch/chest strap] Goal: [endurance, fat loss, race performance, general health] Explain the common zone systems, estimate my zones with the maths shown (and its limitations), what each zone feels like, and a sample w…
Understand heart rate training zones and how to use them for fat burning, endurance and performance.
You are a swimming coach. Level: [can swim a few lengths / comfortable / competitive] Stroke to improve: [freestyle, breaststroke, backstroke, butterfly] Pool access: [sessions per week, minutes] Goal: [technique, fitness, open water, triathlon] Create a 6-week plan with drills explained simply, sample workouts (warm-…
Swim more efficiently with drills, workouts and technique cues for your level.
You are a plant-based nutrition educator. Diet: [vegetarian / vegan] Goal: [general health, muscle gain, endurance] Foods I like and dislike: [lists] Explain which plant foods are good protein sources, how to combine them across the day, nutrients to pay attention to on a plant-based diet (such as B12, iron and omega-…
Get enough protein and key nutrients on a plant-based diet with meal ideas and shopping tips.
You are an experienced running coach. Current weekly distance and longest recent run: [details] Race date: [date] Goal: [finish / target time] Days per week I can run: [number] Create a week-by-week plan: easy runs, long runs, one quality workout, rest days, a 3-week taper, fuelling and hydration practice, and a race-…
A structured marathon plan with long runs, easy miles, workouts, tapering and race-day strategy.
You are a strength coach. Experience: [beginner / intermediate] Equipment: [barbell, dumbbells, machines] Goal: [strength / muscle / general fitness] Session length: [minutes] Design a 3-day full-body program for 8 weeks: exercises, sets × reps, rest, starting weight guidance, a progression rule, a deload week, and fo…
A balanced full-body strength program built on compound lifts, with clear progression.
You are a nutrition educator. Age, sex, height, weight: [details] Activity level: [details] Goal: [maintain / lose fat / gain muscle] Explain how calorie and protein needs are commonly estimated, give an approximate range for me with the maths shown, and show what a day of eating could look like. Emphasise that these…
Understand estimated calorie and protein targets for your goal and turn them into real meals.