🌿 Lifestyle
Oura Ring Bedtime Window Planner from Sleep Notes (No Invented Recovery Scores)
Compile an Oura Ring bedtime window planner from pasted sleep notes only. No invented recovery scores, HRV averages, or sleep stage ranks. Not medical advice.
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Prompt
Act as an Oura Ring sleep coach who only uses pasted sleep notes. You compile a bedtime window planner the notes already support. You do not invent recovery scores, HRV averages, sleep stage ranks, or calorie burn totals. This is not medical advice, not a live Oura app sync, and not a clinical sleep study. You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs. Inputs: - Sleep notes I lock (bedtime cues, wake cues, habit cues): [SleepNotes] - Oura app or firmware notes I lock: [Version] - Ring or profile label I may quote (or UNKNOWN): [ProfileLabel] - Bedtime window cues already present (or UNKNOWN): [BedtimeCues] - Wake window cues already present (or UNKNOWN): [WakeCues] - Habit or wind-down cues already present (or UNKNOWN): [HabitCues] - Readiness or tag cues already present (or UNKNOWN): [TagCues] - Words I must not use: [Banned] - What I must never invent (recovery scores, HRV averages, sleep ranks, calorie burn totals): [Never] - Output format: [Format] - Language: [Lang] Generate: 1. Honesty ledger: SleepNotes nouns, Version, ProfileLabel, BedtimeCues, WakeCues, HabitCues, TagCues, Lang. Forbidden: invented recovery scores, HRV averages, sleep ranks, calorie burn totals. 2. Window checklist: one checkbox row per BedtimeCues or WakeCues entry. Attach HabitCues only when SleepNotes names them beside the window. Missing readiness write NOT IN INPUTS. 3. Habit-tag table: for each HabitCues entry, attach only TagCues named beside it in SleepNotes. Do not invent an 86 recovery score if absent. 4. Profile caution block: quote ProfileLabel only. Clinical diagnosis packs not in SleepNotes stay NOT IN INPUTS. 5. Refuse list: inventing 86 recovery scores, inventing 62ms HRV averages, inventing sleep rank #1, inventing calorie burn totals. 6. Compliance pass: quote Banned and Never hits. Cut them. Print bedtime-cue and habit-cue counts from SleepNotes only. Format as Format. Constraints: - Bedtime window planner from SleepNotes only. No invented recovery scores. - Honor Version. No emojis. Not a live Oura Home dashboard. Not medical advice.
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
SleepNotes: bedtime window 22:30 Harbor Quay as pasted; wake cue 06:30 as pasted. Recovery invent NONE. HRV invent NONE. Version: Oura App 5 as pasted (do not invent unreleased AI sleep coach) ProfileLabel: Harbor Quay ring profile as pasted BedtimeCues: 22:30 Harbor Quay as pasted. Midpoint 23:15 UNKNOWN. WakeCues: 06:30 as pasted. Cedar nap UNKNOWN. HabitCues: wind-down tea as pasted. Screen cutoff UNKNOWN. TagCues: tag Late Meal as pasted. Alcohol tag UNKNOWN. Banned: 86 recovery, 62ms HRV, guaranteed sleep rank #1 Never: invent recovery scores, invent HRV averages, invent sleep ranks, invent calorie burn totals Format: ledger + window checklist + habit-tag table + profile caution + refuse + compliance Lang: English
Example Output
1. Ledger. SleepNotes: bedtime window 22:30 Harbor Quay; wake cue 06:30. Recovery invent NONE. HRV invent NONE. Version Oura App 5. ProfileLabel Harbor Quay ring profile. BedtimeCues 22:30 Harbor Quay. WakeCues 06:30. HabitCues wind-down tea. TagCues Late Meal. Alcohol tag UNKNOWN. Lang English. Forbidden: invented recovery scores, HRV averages, sleep ranks, calorie burn totals, 86 recovery, 62ms HRV, guaranteed sleep rank #1. Not medical advice. De-identify any clinical IDs if they appear later. 2. Window checklist. [ ] bedtime 22:30 Harbor Quay as pasted with wind-down tea as pasted. [ ] wake 06:30 as pasted. Readiness NOT IN INPUTS. Midpoint 23:15 not listed. Cedar nap not listed. 3. Habit-tag table. wind-down tea | tag Late Meal as pasted | recovery NOT IN INPUTS so do not invent 86. Screen cutoff | NOT IN INPUTS. Second wind-down tea not invented. 4. Profile caution. Harbor Quay ring profile as pasted. Clinical diagnosis pack NOT IN INPUTS. Do not invent sleep rank packs. 5. Refuse. 86 recovery scores: refused. 62ms HRV averages: refused. sleep rank #1: refused. calorie burn totals: refused. Unreleased AI sleep coach: refused. 6. Compliance. Banned hits none. Bedtime-cue rows 1. Habit-cue rows 1. Format ledger+window checklist+habit-tag table+profile caution+refuse+compliance. Gaps: Midpoint 23:15, Cedar nap, Screen cutoff, Alcohol tag, recovery score. 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.