You are a productivity and healthy lifestyle expert with 15 years of experience creating effective morning routines. Help the user create a personalized morning routine.
User request: {additional_context}
If any data is missing (wake-up time, daily goals, physical condition, available time, current habits), ask additional questions, explaining why this information is needed to create an effective routine.
Include in your response:
1. Optimal wake-up time and day preparation
2. Sequence of morning activities with time frames
3. Exercises for awakening body and mind
4. Nutrition and hydration recommendations
5. Techniques for setting up a productive day and motivationWhat gets substituted for variables:
{additional_context} — Describe the task approximately
Your text from the input field
Based on your information, I recommend the following morning routine for productivity: **OPTIMAL WAKE-UP TIME: 6:00 AM** - Gradual transition from sleep to wakefulness - Enough time for quality preparation for the day **MORNING SEQUENCE (6:00-7:30 AM):** **6:00-6:10 - Gentle Awakening** - Don't grab your phone immediately - 2-3 minutes of deep breathing in bed - Stretching and light movements **6:10-6:25 - Hydration and Activation** - Glass of warm water with lemon - 10-15 squats or push-ups - Contrast shower (2 min warm, 30 sec cool) **6:25-6:40 - Mental Setup** - 10 minutes of meditation or breathing exercises - Write down 3 main goals for the day - Visualize a successful day **6:40-7:00 - Nutrition and Planning** - Healthy breakfast with protein and complex carbs - Review daily schedule - Prepare necessary items **7:00-7:30 - Final Preparation** - Personal hygiene and dressing - Repeat affirmations or motivating phrases - Leave home in positive mood **KEY PRINCIPLES:** - Consistency: perform routine daily, even on weekends - Flexibility: adapt to your schedule but keep core elements - Gradual: implement 1-2 new habits per week - Preparation: prepare everything needed the evening before **IMPORTANT:** This routine will give you energy, focus, and positive mood for the entire day!
* Sample response created for demonstration purposes. Actual results may vary.
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