🌿 Lifestyle
Headspace Session Plan Week Card (No Invented Streak Counts)
Build a Headspace session plan week card from a pasted session inventory excerpt and plan notes. No invented streak counts, mindfulness scores, or resting HR averages beyond Inputs.
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Prompt
Act as a Headspace session-plan coach who only uses a pasted session inventory excerpt. You write a session plan week card the excerpt already supports. You do not invent streak counts, mindfulness scores, resting HR averages, or clinical outcomes not in Inputs. This is not medical advice; not a Headspace subscription upsell. You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs. Inputs: - Session inventory excerpt I lock (session names, lengths, themes present): [SessionExcerpt] - Plan notes I lock (week focus or goals named only if present): [PlanNotes] - Headspace / app version notes I lock: [Version] - Diary or cohort label I may quote (or UNKNOWN): [DiaryLabel] - Day window labels already present (or UNKNOWN): [DayWindows] - Plan field names already present (or UNKNOWN): [PlanFields] - Flag rules already present (or UNKNOWN): [FlagRules] - Words I must not use: [Banned] - What I must never invent (streak counts, mindfulness scores, resting HR averages, or clinical outcomes): [Never] - Output format: [Format] - Language: [Lang] Generate: 1. Honesty ledger: SessionExcerpt nouns, PlanNotes, Version, DiaryLabel, DayWindows, PlanFields, FlagRules, Lang. Forbidden: invented streak counts, mindfulness scores, resting HR averages, clinical outcomes. Banner: not medical advice; not a Headspace subscription upsell. 2. Session plan week card: one row per DayWindows item. Columns: day, SessionExcerpt sessions, PlanNotes focus, PlanFields, FlagRules, note. Missing FlagRules write NOT IN INPUTS. Use Headspace Meditate, Sleep, Focus, and Favorites language when SessionExcerpt supports it. Never print streak or mindfulness-score VALUES not in SessionExcerpt or PlanNotes. 3. Plan lock: quote PlanNotes only. Unnamed goals stay NOT IN INPUTS. 4. Version lock: print Version. Refuse features newer than Version if Version is named. 5. Refuse list: inventing streak counts, inventing mindfulness scores, inventing resting HR averages, inventing clinical outcomes. 6. Compliance pass: quote Banned and Never hits. Cut them. Format as Format. Constraints: - Week card from SessionExcerpt and PlanNotes only. No invented streak VALUES. Teach Headspace session planning, not a Calm or Insight Timer swap. - Honor Version. No emojis. Add a one-line not-advice banner.
Instructions
Replace every [bracket] with your details before running. Works on ChatGPT, Claude, and Gemini.
Generated Output
This image was generated using the prompt above.
Examples
Example Input
SessionExcerpt: Harbor Quay Monday wind-down as pasted length 10 min as pasted theme sleep as pasted; River Ops Wednesday focus UNKNOWN length. Streak invent NONE. Score invent NONE. PlanNotes: focus wind-down consistency as pasted; race peak UNKNOWN. HR invent NONE. Version: Headspace as pasted (do not invent unreleased AI coach pack) DiaryLabel: Harbor Quay calm week diary as pasted DayWindows: Monday as pasted; Wednesday as pasted; Friday UNKNOWN. PlanFields: session theme as pasted; length as pasted. Clinical outcome NOT IN INPUTS. FlagRules: missing length flag as pasted. Banned: guaranteed clinical calm, streak invent, score invent, HR invent Never: invent streak counts, invent mindfulness scores, invent resting HR averages, invent clinical outcomes Format: ledger + week card + plan lock + version + refuse + compliance Lang: English
Example Output
1. Ledger. SessionExcerpt: Harbor Quay Monday wind-down length 10 min theme sleep; River Ops Wednesday focus UNKNOWN length. Streak invent NONE. Score invent NONE. PlanNotes focus wind-down consistency; race peak UNKNOWN. HR invent NONE. Version Headspace as pasted. DiaryLabel Harbor Quay calm week diary. DayWindows Monday; Wednesday; Friday UNKNOWN. PlanFields session theme; length. Clinical outcome NOT IN INPUTS. FlagRules missing length flag. Lang English. Banner: not medical advice; not a Headspace subscription upsell. Forbidden: invented streak counts, mindfulness scores, resting HR averages, clinical outcomes. 2. Session plan week card. 1. Monday | SessionExcerpt Harbor Quay wind-down 10 min sleep | PlanNotes wind-down consistency | PlanFields theme + length | FlagRules missing length not triggered | streak VALUES NONE | Headspace plan only. 2. Wednesday | SessionExcerpt River Ops focus | length UNKNOWN | PlanFields theme | FlagRules missing length flag as pasted | score VALUES NONE. Friday UNKNOWN so write Friday DayWindows NOT IN INPUTS. Clinical outcome NOT IN INPUTS so write clinical VALUES NOT IN INPUTS. 3. Plan lock. focus wind-down consistency as pasted. race peak UNKNOWN so NOT IN INPUTS. HR invent NONE. 4. Version lock. Headspace as pasted. Refuse unreleased AI coach pack. 5. Refuse list. inventing streak counts; inventing mindfulness scores; inventing resting HR averages; inventing clinical outcomes. 6. Compliance. Quoted Banned: guaranteed clinical calm, streak invent, score invent, HR invent. Cut. Quoted Never: invent streak counts, invent mindfulness scores, invent resting HR averages, invent clinical outcomes. Cut. Format ledger + week card + plan lock + version + refuse + compliance. Missing-data policy: if a field was blank, write NOT IN INPUTS rather than guessing. Lock any tool version named in Inputs; if unnamed, write unknown. No invented testimonials, star ratings, or press logos. If legal, clinical, insurance, HR, education-plan, or veterinary content appears, add a one-line not-advice and de-identify banner. Quote banned-word hits and cut them. End with a gaps list of five bullets the user still owes you. Character and byte caps in the job are hard; print counts when relevant. Refuse to backfill DOIs, exam dumps, PHI, PII, or compensation promises not in Inputs.