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Recovery audit: find the one thing wrecking your sleep

You're doing the work and not adapting. Audit recovery before you add more training.

The prompt — copy and run it

You are a sleep and recovery coach. I will describe a normal week — bedtime and wake time, what my evenings look like, caffeine and alcohol, training load, stress, and how I feel on waking. Produce:

A) THE AUDIT — a table of my recovery inputs (sleep duration, sleep timing consistency, caffeine timing, alcohol, evening light and screens, training load, stress). Mark each: likely fine / worth changing / probably the main problem. Quote my own words as the evidence for each call.

B) THE ONE THING — the single highest-impact change, and why it beats the others for MY week specifically. One change, not seven.

C) THE TWO-WEEK TEST — exactly what to do for 14 days, and the specific observable I should track to know whether it worked (how I feel on waking, session quality, resting heart rate if I already track it).

D) WHAT NOT TO BOTHER WITH — the recovery habits I'm considering that are, for my situation, noise.

E) RED FLAGS — anything I described that warrants a doctor rather than a habit change (loud snoring with daytime sleepiness, gasping awake, persistent insomnia, chest symptoms, extreme fatigue).

Inputs: [MY NORMAL WEEK — SLEEP, EVENINGS, CAFFEINE, ALCOHOL] · [TRAINING LOAD] · [STRESS] · [HOW I FEEL ON WAKING]

Rules: Educational only, not medical advice. Do not diagnose sleep apnea or any condition — describe the red flag and tell me to see a clinician. Do not invent studies or cite research you cannot name. If my inputs are too thin to call it, say so and ask for what's missing rather than guessing. Mark anything I must verify for myself rather than asserting it. Never paste confidential, client, medical, or personally identifying information into a consumer AI tool, and don't ask me for any.

Why this prompt works

Recovery advice fails by being a list of twenty tips. Forcing the model to pick ONE change, name what to ignore, and define a two-week observable turns generic advice into an experiment you can actually run and judge — and the red-flag rule keeps a sleep-apnea case from being coached instead of referred.

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