Mindfulness and Wellness

Help me integrate mindfulness into my workday to reduce stress, increase focus, and maintain wellbeing in a professional environment. Ask me about my ...

Act as my home workspace optimization consultant. Help me design a workspace that supports focus, productivity, and wellbeing. Ask me about my current...

Guide me through a forgiveness meditation where I imagine offering forgiveness to someone (including myself) and releasing resentment. Ask me who or w...

Guide me through a self-forgiveness meditation for something I feel guilty about. Ask me what I'm working to forgive myself for (without requiring det...

Guide me through a body scan to explore where I hold guilt physically and practice releasing it from my body. Ask me what guilt I'm working with. Then...

Guide me through a loving-kindness (metta) meditation specifically for working with guilt. Ask me what guilt I'm carrying—guilt about harming someone,...

Help me create a personal forgiveness ritual to mark my release of guilt and my commitment to moving forward. Ask me what I'm forgiving myself for, an...

Help me use creative expression as a mindfulness practice and meditation. Ask me what creative outlets I'm drawn to or already practice (writing, draw...

Help me start a mindful yoga practice as a complete beginner. Ask me about my current physical abilities, any limitations or injuries, how much time I...

Help me recognize and prevent parental burnout before I'm completely depleted. Ask me about my current stress level, sleep, support system, and whethe...

Help me use body-based techniques to manage performance anxiety. Cognitive strategies help, but my body still panics—racing heart, shaking, nausea. I ...

Guide me through a series of breathwork exercises to reduce stress and increase focus. Ask me about my experience with breathing techniques and sugges...

Guide me to connect more deeply with nature. Ask me about my favorite outdoor activities, then suggest ways to incorporate nature into my daily routin...

Help me develop a loving-kindness (metta) meditation practice. Ask me about my experience with meditation, whether I struggle with self-criticism or d...

Teach me mindful eating practices. Ask me about my eating habits and relationship with food, then guide me through exercises to increase awareness and...

Help me improve my sleep hygiene. Ask me about my current sleep habits, environment, and challenges, then suggest changes to support better rest and r...

Guide me in open awareness meditation, a practice of resting in spacious presence without an object of focus. This is advanced—ask me about my meditat...

Help me learn the 4-7-8 breathing technique (also called the "Relaxing Breath"), developed by Dr. Andrew Weil as a natural tranquilizer for the nervou...

Help me understand why social interaction feels harder after extended isolation. Ask me about my experience: Does small talk feel foreign? Do crowds f...

Guide me to assess which social skills have atrophied. Ask me to compare before and after: small talk fluency, reading facial expressions, group conve...

Help me understand my changed social capacity. Ask me about how socializing affects me now: Do I need more recovery time? Does my social battery drain...

Help me create a gradual plan to rebuild social skills. Ask me about my current comfort level and what feels most important to recover. Guide me to de...

Help me rebuild small talk skills that have atrophied. Ask me what specifically feels hard—starting conversations, keeping them going, ending graceful...

Help me rebuild comfort in crowded or busy spaces. Ask me about what specifically overwhelms me—noise, proximity, visual stimulation, mask anxiety, he...

Help me navigate workplace social reintegration. Ask me about my situation: returning to office, hybrid challenges, new coworkers never met in person,...

Help me reconnect with friendships that faded during isolation. Ask me about the situation: Did we drift apart? Is it awkward now? Have they changed, ...

Help me distinguish between normal skill atrophy and developing social anxiety. Ask me about my experience: Is this discomfort situational or pervasiv...

Help me integrate the ways I've changed socially. Ask me whether some of my 'losses' might actually be gains: Am I more selective about socializing? B...

Help me build sustainable social patterns rather than over-correcting. Ask me whether I'm pushing too hard to 'make up for lost time' or swinging to o...

Help me practice self-compassion as I reintegrate socially. Ask me where I'm being harsh with myself—comparing to before, feeling broken, judging the ...

Help me develop a self-compassion practice based on Dr. Kristin Neff's research and teachings. Ask me what brings me here: Am I struggling with self-c...

Help me develop a gratitude practice that counters my tendency toward comparison. When I compare myself to others, I focus on what I lack. I want to s...

Act as my seasonal living coach. Help me create intentional transitions in my home as seasons change, honoring natural rhythms and supporting wellbein...

Help me honestly assess my relationship with technology. Ask me about my habits: How much time on screens? What apps consume me? Do I check my phone c...

Help me understand how social media affects my mental health. Ask me about my patterns: comparison, FOMO, seeking validation, doom-scrolling, feeling ...

Help me set boundaries with my digital devices. Ask me where I need limits: times of day, places, certain apps, notifications. Guide me to create prac...

Help me understand and break the compulsive checking cycle. Ask me about my patterns: picking up phone without thinking, checking things repeatedly, f...

Help me plan a digital detox or break. Ask me about what I want to take a break from and for how long. Guide me to prepare: notify people, fill time w...

Help me cultivate presence and protect my attention. Ask me about moments when I'm elsewhere instead of here: scrolling during conversations, filming ...

Help me navigate technology as a parent. Ask me about my concerns: my kids' screen time, my own modeling, age-appropriate limits, tech as parenting to...

Help me create boundaries between work technology and personal time. Ask me about the bleed: checking email at dinner, Slack notifications at night, n...

Help me manage news consumption that's causing anxiety. Ask me about my patterns: doom-scrolling, checking news constantly, feeling compelled to stay ...

Help me assess whether my digital use has become addiction. Ask me about severity: neglecting responsibilities, failed attempts to cut back, withdrawa...

Help me rebuild my tolerance for boredom. Ask me when I last sat with nothing to do—no phone, no entertainment. Guide me to see how constant stimulati...

Help me explore the gap between my online presence and offline self. Ask me about how I present online vs who I am in person. Guide me to see where I'...

Help me build a sustainable long-term relationship with technology. Ask me about changes I've made and what's been hard to maintain. Guide me to creat...

Help me use technology to enhance genuine connection. Ask me how I currently use tech in relationships: does it connect or distract? Guide me to use d...

Help me work with grief mindfully and compassionately. Ask me what I'm grieving (death of loved one, relationship ending, job loss, health, identity, ...

Help me design custom yoga sequences tailored to my specific needs and goals. Ask me about my experience level, how much time I have, what I want to f...

Help me stop comparing my parenting to others'. I see 'perfect' parents and feel like I'm failing. Social media makes it worse. I'm exhausted from try...

Act as my sabbath rest coach. Help me create a regular practice of complete rest, regardless of religious affiliation. Ask me about my current relatio...

Help me understand my doomscrolling habit. Ask me about my patterns: When do I doomscroll? How long? What triggers it? How do I feel during and after?...

Help me set healthy boundaries around news consumption. Ask me about my current habits and concerns: fear of missing something important, feeling obli...

Help me process the anxiety and overwhelm caused by constant bad news. Ask me about what I'm carrying: specific fears about the world, helplessness, g...

Help me process climate anxiety and eco-grief. Ask me about what I'm feeling: despair about the future, anger at inaction, guilt about my own contribu...

Help me process political anxiety and feelings of helplessness. Ask me about what's distressing me: specific issues, sense that my vote doesn't matter...

Help me break my bedtime doomscrolling habit. Ask me about my patterns: phone in bed, falling asleep to news, nightmares about headlines. Then help me...

Help me balance awareness of global issues with local focus. Ask me about my attention: Am I consumed by distant crises I can't affect while neglectin...

Help me process vicarious trauma from consuming too much difficult news. Ask me about what I'm carrying: graphic images I can't unsee, stories that ha...

Help me plan a news detox and design a healthier return. Ask me what I need a break from and what I'm afraid of missing. Then help me plan: duration, ...

Help me understand how algorithms are exploiting my anxiety. Ask me about my feeds: Why do I see what I see? What emotions keep me scrolling? Then hel...

Help me address how doomscrolling affects my relationships. Ask me about the impact: Am I present with loved ones? Bringing anxiety into conversations...

Help me channel news anxiety into meaningful action. Ask me what issues affect me most and what resources I have: time, money, skills. Then help me mo...

Help me navigate news anxiety as a parent or caregiver. Ask me about my concerns: What do I expose kids to? How do I explain scary news? Am I modeling...

Help me curate healthier news sources. Ask me about my current consumption: social media vs. journalism, sensationalism vs. analysis, constant updates...

Help me find hope and resilience while staying engaged with difficult news. Ask me what sustains me and what depletes me. Then help me build sustainab...

Help me build a sustainable long-term relationship with news consumption. Ask me what I've learned about my patterns and what works. Then help me main...

Act as my sustainable living coach. Help me make my home more environmentally friendly in practical, affordable, and non-overwhelming ways. Ask me abo...

Help me understand my information overwhelm. Ask me about my experience: Do you feel like you can't keep up? That there's always more to know? That yo...

Help me audit my information inputs. Ask me about all the sources: news, social media, email, podcasts, newsletters, notifications, conversations, mee...

Help me explore my fear of missing information. Ask me: What do you fear will happen if you don't stay informed? What do you worry about missing? Do y...

Help me develop an information curation strategy. Ask me about what information actually serves you: What do you need to know for work, wellbeing, rel...

Help me set boundaries around information consumption. Ask me: Do you have limits on news, social media, email checking? Or do you consume on demand a...

Help me shift from consuming to processing information. Ask me about your retention: Do you remember what you read? Can you apply what you learn? Or d...

Help me manage my news consumption specifically. Ask me about your news habits: How often do you check? Multiple sources? Breaking news alerts? How do...

Help me create cognitive rest periods. Ask me: When do you give your brain a break from input? Do you have silence, boredom, or space in your day? The...

Help me protect my attention for what matters. Ask me: Can you focus for extended periods? Does information interrupt your deep work? Do you struggle ...

Help me examine my identity around being informed. Ask me: Do you pride yourself on knowing things? Does being uninformed feel like failure? Is 'stayi...

Help me move from consuming information to taking action. Ask me: Do you research instead of act? Feel you need more information before deciding? Use ...

Help me design a sustainable long-term relationship with information. Ask me: What does healthy information consumption look like for you? How do you ...

Act as my home safety consultant. Help me create a secure, safe home environment that protects without creating anxiety or fortress mentality. Ask me ...

Teach me the 5-4-3-2-1 sensory grounding technique to quickly manage panic or dissociation. Walk me through each step and ask me to describe my experi...

I'm in survival mode. I don't have bandwidth for self-optimization or growth. I need help just maintaining baseline functionality without the pressure...

Help me maintain absolute minimum self-care when I'm in survival mode and everything feels impossible. Ask me what I'm facing and what's fallen apart....

Help me understand why I stay up late even when I'm exhausted. Ask me about my evening patterns: Do I scroll my phone in bed, binge shows, or just ref...

Guide me to understand what I'm seeking in late-night hours. Ask me about my days: How much of my time feels controlled by work, family, obligations? ...

Help me honestly assess the cost of revenge bedtime procrastination. Ask me about the impacts: morning exhaustion, reliance on caffeine, worse mood, l...

Help me examine what I'm actually doing during revenge bedtime hours. Ask me about my late-night activities—is it truly restorative (reading, creative...

Help me reclaim autonomy during daytime so I don't need to steal it at night. Ask me about my schedule: Where could I carve out even 15-30 minutes of ...

Help me create an evening transition that feels satisfying enough to go to sleep. Ask me what would make me feel like I've 'had my evening'—not just c...

Help me address the digital component of my revenge bedtime procrastination. Ask me about my device use at night—phone in bed, endless scrolling, just...

Help me break the exhaustion cycle that fuels revenge bedtime procrastination. Ask me about my current energy: How tired am I during the day? Am I fun...

Help me address how work encroachment drives my revenge bedtime procrastination. Ask me about my work boundaries—do I work evenings, check email after...

Help me navigate revenge bedtime procrastination as a parent. Ask me about my reality—are kids finally asleep and you finally have quiet? Do you feel ...

Help me address the root causes of revenge bedtime procrastination through life redesign. Ask me about the bigger picture: Is my life sustainable? Am ...

Help me practice self-compassion as I work on revenge bedtime procrastination. Ask me about my progress—have I been beating myself up when I slip? Gui...

Help me develop a mindful parenting practice to stay present with my children, manage my own stress and reactivity, and respond to challenges with mor...

Help me explore sound bath meditation and sound-based mindfulness practices. Ask me if I have access to instruments (singing bowls, chimes, gongs) or ...

Help me protect my attention in an economy designed to steal it. Every notification, email, and app competes for my focus. I feel fragmented and distr...

Guide me through gentle trauma release exercises (TRE) to help my nervous system complete stress cycles. Explain that trauma gets stored in the body w...

Help me learn Nadi Shodhana (alternate nostril breathing), an ancient yogic breathing practice that balances the left and right hemispheres of the bra...

Act as my decluttering coach. Help me release physical clutter AND the mental/emotional weight it carries. Ask me about my clutter pain points and wha...

Help me plan a digital detox. Ask me about my current screen time habits, goals for unplugging, and potential challenges, then help me create a realis...

Guide me in practicing mindful language immersion to deepen learning and reduce mental translation. Ask me: (1) which language I'm learning, (2) my cu...

Help me develop self-compassion and patience in my language learning journey. Ask me: (1) which language I'm learning, (2) my current level, (3) how I...

Help me make language learning a source of relaxation and enjoyment rather than stress. Ask me: (1) which language I'm learning, (2) my current level,...

Help me develop a healthier relationship with my reflection through gentle mirror work. I avoid mirrors or use them only critically—analyzing flaws, n...

Help me cultivate more patience in my parenting, especially during the moments when I feel it slipping away. Ask me about situations when I typically ...

Help me develop body awareness during any movement or activity throughout my day. Ask me what activities I do regularly (exercise, household chores, c...

Help me learn and practice box breathing (also called square breathing or four-square breathing), a powerful technique used by Navy SEALs, athletes, a...

Act as my awe practice guide. Help me deliberately cultivate experiences of awe to enhance wellbeing and perspective. Ask me when I last felt genuine ...

Act as my DBT mindfulness teacher. Help me develop present-moment awareness and wise mind through formal and informal mindfulness practices. Ask me ab...

Help me transform my commute from wasted or stressful time into a mindfulness practice. Ask me about my commute type (driving, public transit, walking...

Help me recognize my doom scrolling patterns. Ask me about my behavior: How often do you find yourself endlessly scrolling? What content are you consu...

Help me understand why I can't stop doom scrolling even when I want to. Ask me about the compulsion: Does it feel automatic? What are you looking for ...

Help me break the cycle where anxiety leads to scrolling leads to more anxiety. Ask me about the cycle: Do you scroll when anxious? Does it make the a...

Act as my doom scrolling recovery coach. Help me understand and change my relationship with compulsive content consumption. Ask me about your patterns...

Help me develop practical boundaries around doom scrolling. Ask me about what you've tried: Have you used app timers, deleted apps, set screen time li...

Help me find healthy alternatives to doom scrolling. Ask me about the needs scrolling meets: Boredom? Anxiety relief? Connection? Avoidance? What woul...

Help me stay informed without doom scrolling news. Ask me about your news consumption: How do you consume news? How much is helpful vs. overwhelming? ...

Help me address using scrolling as emotional regulation. Ask me about the pattern: Do you scroll to avoid feelings? To soothe anxiety? To distract fro...

Help me reclaim my attention span after extensive doom scrolling. Ask me about how your attention feels: Do you struggle to read long-form content? Ge...

Help me stop doom scrolling before bed. Ask me about your nighttime pattern: Do you scroll in bed? Until when? How does it affect your sleep? Guide me...

Help me process a doom scrolling relapse after trying to stop. Ask me about what happened: What triggered the slip? How long did it last? How do you f...

Help me create an intentional relationship with digital content aligned with my values. Ask me about what you actually want: What do you value about b...

Help me start a meditation practice with simple breath awareness. I'm new to meditation and need a gentle entry point. Guide me through: (1) SETUP: Fi...

Act as my biophilic design consultant. Help me bring nature into my home through plants and natural elements to improve wellbeing, air quality, and co...

Act as my sleep environment specialist. Help me transform my bedroom into optimal sleep sanctuary. Ask me about my current sleep quality and bedroom s...

Help me understand what it means to be a Highly Sensitive Person (HSP). Ask me about my experiences: Do I get overwhelmed in loud, crowded, or chaotic...

Help me recognize my personal signs of overstimulation before I hit overwhelm. Ask me to describe what happens when I'm getting overloaded: irritabili...

Help me set boundaries that protect my sensitive nervous system. Ask me where I'm currently getting overwhelmed: social commitments, work environment,...

Help me design my environment to support my sensitivity. Ask me about my current spaces and what drains me: lighting, noise, clutter, colors, textures...

Help me develop recovery rituals that restore my depleted nervous system. Ask me what genuinely recharges me—not what I think should help, but what ac...

Help me navigate my emotional depth as an HSP. Ask me about my experience: Do I feel everything intensely? Get moved by beauty, art, music? Feel other...

Help me navigate work as an HSP. Ask me about my work challenges: open offices, fluorescent lights, constant interruptions, conflict, overwhelming pac...

Help me communicate my HSP needs in relationships. Ask me about challenges: partners who don't understand my need for quiet, friends who think I'm ant...

Help me release shame about being highly sensitive. Ask me about messages I've received: 'toughen up,' 'stop being so sensitive,' 'you're too much.' T...

Help me recognize the gifts of being an HSP. Ask me where sensitivity serves me: deep relationships, noticing what others miss, creativity, empathy, a...

Help me develop protocols for acute overwhelm. Ask me what happens when I crash: complete shutdown, emotional flooding, physical symptoms, inability t...

Help me navigate sensitivity in my family. Ask me about my situation: Am I an HSP parent? Do I have sensitive children? Both? Then explore unique chal...

Help me move from surviving to thriving as an HSP. Ask me where I am now: constantly overwhelmed, managing okay, beginning to flourish? Then guide me ...

Help me understand how trauma and sensitivity intersect. Ask me about my history: Did early experiences heighten my sensitivity? Was I misunderstood a...

Help me use my five senses to ground into the present moment when I'm anxious, dissociated, or overwhelmed. Explain that grounding brings awareness ba...

Guide me through body scan meditation to deepen mindfulness and release tension. I have some meditation experience and I'm ready to expand beyond brea...

Help me establish minimum viable routines when everything feels chaotic. I'm in crisis mode and my normal habits have collapsed. Ask me what I'm deali...

Help me understand my relationship with technology and devices. Ask me about my usage patterns: How often do I check my phone? What's the first thing ...

Help me identify what triggers my compulsive device checking. Ask me about when I reach for my phone: When I'm bored? Anxious? Avoiding something? Dur...

Help me understand how constant connectivity affects my attention. Ask me about my focus: Can I sustain attention on one task? Do I feel the urge to c...

Help me examine how social media affects my mental health. Ask me how I feel before, during, and after scrolling: Does it energize me or drain me? Do ...

Help me create boundaries around my technology use. Ask me about areas where I want limits: first thing in morning, during meals, before bed, during w...

Help me create phone-free zones in my life. Ask me about spaces (bedroom, dining table, nature) and times (mornings, evenings, weekends) that could be...

Help me rebuild my ability to be bored without reaching for my phone. Ask me about my relationship with boredom: When did it become intolerable? What ...

Help me take control of my notifications. Ask me about my current notification settings: How many apps can interrupt me? How often does my phone deman...

Help me understand how technology hooks me through dopamine. Ask me about which apps are hardest to put down and what keeps me scrolling: variable rew...

Help me work with my fear of missing out when I'm not connected. Ask me what I'm afraid I'll miss: news, social events, messages, content, validation....

Help me be more present with people without devices interfering. Ask me how phones affect my relationships: Do I check during conversations? Are share...

Help me explore who I am without my phone and social media. Ask me: What do I do when devices aren't available? What parts of my identity exist only o...

Help me plan a meaningful digital break or reset. Ask me about my goals: full detox or selective reduction? How long? What's essential versus optional...

Help me build sustainable digital habits for the long term. Ask me what I've learned from changing my tech use: What's worked? What's been hard? What ...

Help me develop a walking meditation practice. Ask me about my walking environment (indoor space like a hallway, outdoor path, urban streets, nature t...

Help me create a weekly self-care schedule that balances physical activity, social connection, creative time, and rest based on my typical work hours....

Guide me through a 10-minute body scan meditation. Ask me to notice sensations in each part of my body, release tension, and reflect on how I feel bef...

Help me release accumulated stress through targeted body-based practices. Chronic stress lives in the body as muscle tension, shallow breathing, and n...

Act as my home sanctuary designer. Help me transform my living space into a place of rest, restoration, and reflection. Ask me about my current home e...

Give me seven journaling prompts—one for each day—that help me explore gratitude, challenges I've overcome, personal strengths, and aspirations. Ask m...

Guide me through a 5-minute full-body stretching routine I can do at my desk to relieve tension and boost energy. Ask me about any physical limitation...

Act as my mortality awareness guide. Help me use death awareness (memento mori) as practice for living more fully, not morbidly. Ask me about my curre...

Help me set realistic screen time boundaries that actually work. I've tried app limits and failed. I need a sustainable approach. Ask me about my curr...

Act as my neurodivergent-friendly space designer. Help me optimize my environment for how my brain actually works. Ask me about my specific neurodiver...