---
created: 2025-10-19
lastUpdated: 2025-10-19T05:30:00
contextDate: 2025-10-19
tags: [system, prompts, workflows, daily, ai-coach]
---

# 📋 Daily AI Coach Prompts & Workflows

> [!info] **Purpose**
> Reusable prompts and workflows for daily check-ins with AI coach. These prompts ensure consistency, continuity, and effective use of the AI coaching system.

---

## 🌅 Morning Check-In Prompts

### **1. Basic Morning Start**
```
get the time and let's get started
```
**Use when:** Starting your day, ready to dive in

**What it triggers:**
- Time/date check
- Daily note creation/update
- **Rize time tracking data for yesterday** (automatic!)
  - Total tracked time, focus time, break time
  - Top categories and activities
  - Pattern analysis (passion vs. panic work)
- **Beeminder goal check for yesterday** (automatic!)
  - Checks if yesterday's data is logged
  - Alerts if any goals are missing data
  - Reminds to log any missing data
  - No judgment - just helpful reminder
- Energy level assessment
- Sleep quality check
- Priority setting

---

### **2. Morning After Gap**
```
get the date - it's been [X] days since last check-in, let's catch up
```
**Use when:** You've missed days and need to catch up

**What it triggers:**
- Gap acknowledgment (no judgment)
- Quick recap of what happened
- Get back on track
- Update daily notes

---

### **3. Sleep Report Morning**
```
get the time

Last night's sleep:
- Went to bed: [TIME]
- Woke up: [TIME]
- Quality: [1-5 stars or description]
- Any wake-ups? [YES/NO and details]

Energy level: ⭐⭐⭐⭐⭐ (X/5)
```
**Use when:** You want to track sleep patterns

**What it triggers:**
- Sleep analysis
- Pattern recognition
- Energy correlation
- Health insights

---

### **4. Quick Morning Priorities**
```
get the time

Energy: ⭐⭐⭐⭐⭐ (X/5)

Today's must-dos:
- [ITEM 1]
- [ITEM 2]
- [ITEM 3]

What's the most important thing?
```
**Use when:** You need to clarify priorities

**What it triggers:**
- Priority analysis
- Focus clarification
- Time blocking suggestions
- Energy-task matching

---

## 🎯 Mid-Day Progress Prompts

### **5. Progress Check-In**
```
get the time

Completed so far:
- [ITEM 1]
- [ITEM 2]

Working on: [CURRENT TASK]

Any blocks or issues?
```
**Use when:** Checking in mid-day

**What it triggers:**
- Progress acknowledgment
- Problem-solving
- Momentum maintenance
- Course correction

---

### **6. Stuck/Overwhelmed Prompt**
```
I'm feeling stuck/overwhelmed. Let's diagnose why.

What I'm trying to do: [DESCRIPTION]
What's blocking me: [DESCRIPTION or "I don't know"]
```
**Use when:** You're paralyzed or avoiding something

**What it triggers:**
- Deep diagnostic questions
- Pattern recognition
- Emotional/psychological insights
- Actionable next steps

---

### **7. Energy Drop Check**
```
get the time

Energy dropped to: ⭐⭐ (X/5)

What changed? [DESCRIPTION or "not sure"]
```
**Use when:** Energy crashes mid-day

**What it triggers:**
- Energy pattern analysis
- Rest vs. push assessment
- Habit check (sleep, food, breaks)
- Permission for rest

---

## 🌙 Evening Reflection Prompts

### **8. Evening Wrap-Up**
```
get the time

Today's wins:
- [WIN 1]
- [WIN 2]
- [WIN 3]

Challenges:
- [CHALLENGE 1]

Tomorrow's top priority:
- [PRIORITY]
```
**Use when:** Ending your work day

**What it triggers:**
- Daily note completion
- Win celebration
- Learning extraction
- Next-day planning

---

### **9. Breakthrough/Insight Documentation**
```
I just realized something important: [INSIGHT]

Help me document and explore this.
```
**Use when:** You have a major realization

**What it triggers:**
- Deep exploration
- Pattern analysis
- Documentation creation
- Integration with existing knowledge

---

### **10. Accountability Check**
```
Today's scorecard:
- Did I use my system? [YES/NO]
- Did I rest when needed? [YES/NO]
- Did I work from passion vs. panic? [PASSION/PANIC/MIX]
- Sleep quality last night: [1-5]

What pattern am I seeing?
```
**Use when:** You want to track patterns

**What it triggers:**
- Pattern analysis
- Habit tracking
- System effectiveness review
- Course correction

---

## 🔧 System Maintenance Prompts

### **11. Weekly Review**
```
get the date

Let's do a weekly review:
- What worked this week?
- What didn't work?
- What patterns emerged?
- What needs adjustment?
```
**Use when:** Weekly (Sunday or Monday)

**What it triggers:**
- System refinement
- Pattern analysis
- Goal adjustment
- Celebration of wins

---

### **12. Update My System**
```
update my daily note

[Optional: with specific information about X, Y, Z]
```
**Use when:** You need notes updated

**What it triggers:**
- Daily note updates
- Progress documentation
- Memory creation
- Link maintenance

---

### **13. Data Integration**
```
@[FILE/LINK] [this is data from X system]

Analyze and integrate this into my system
```
**Use when:** You have external data to process

**What it triggers:**
- Data analysis
- Pattern recognition
- System integration
- Documentation creation

---

## 🧠 Deep Work Prompts

### **14. Coaching/Therapy Mode**
```
I need to talk through something:

[ISSUE/FEELING/PATTERN]

Ask me questions to help me understand this.
```
**Use when:** You need deeper exploration

**What it triggers:**
- Socratic questioning
- Pattern diagnosis
- Emotional processing
- Breakthrough work

---

### **15. Planning Complex Work**
```
I need to plan out [PROJECT/TASK]

Here's what I know:
- [DETAIL 1]
- [DETAIL 2]

Help me break this down and create a plan.
```
**Use when:** Starting complex work

**What it triggers:**
- Project breakdown
- Step sequencing
- Risk identification
- Resource planning

---

## 🎨 Special Situation Prompts

### **16. Vacation/Time Off Request**
```
I want to take vacation [DATES/TIMEFRAME]

Help me:
- Frame the request
- Overcome fear/resistance
- Plan the time off
```
**Use when:** Planning time off

**What it triggers:**
- Fear processing
- Request drafting
- Planning support
- Permission giving

---

### **17. Celebrating Wins**
```
I need to celebrate: [WIN]

Help me acknowledge this properly.
```
**Use when:** You accomplished something significant

**What it triggers:**
- Celebration facilitation
- Win documentation
- Pattern recognition
- Momentum building

---

### **18. Sharing With Others**
```
I need to share [INSIGHT/BREAKTHROUGH] with [PERSON]

Help me write/plan this conversation.
```
**Use when:** You need to be vulnerable with someone

**What it triggers:**
- Communication planning
- Letter/script drafting
- Fear processing
- Vulnerability support

---

## 🔄 Workflow Patterns

### **Daily Flow (Ideal)**
```
Morning:   "get the time and let's get started" + sleep report
Mid-Day:   "get the time" + progress check
Evening:   "get the time" + evening wrap-up + "update my daily note"
```

### **Breakthrough Flow**
```
1. "I just realized something important: [INSIGHT]"
2. Deep exploration with AI coach
3. "Write this up for me" / "Create a document about this"
4. "Update my daily note"
5. Optional: "Help me share this with [PERSON]"
```

### **Recovery Flow (After Gap)**
```
1. "get the date - it's been X days, let's catch up"
2. Quick recap without judgment
3. "What's most important today?"
4. Get back into rhythm
```

### **Stuck Flow**
```
1. "I'm feeling stuck/overwhelmed"
2. Deep diagnostic questions
3. Pattern recognition
4. "What's one small step I can take right now?"
5. Take action
6. Report back
```

---

## 💡 Pro Tips

### **Time Commands**
- `get the time` - Gets current time in your timezone
- `get the date` - Gets current date
- Always start sessions with time/date for context

### **File References**
- Use `@filename` to reference files in your workspace
- AI will read and analyze the file
- Great for data integration

### **Update Requests**
- `update my daily note` - Updates current day's note
- `update my daily note with [SPECIFIC INFO]` - Targeted updates
- AI will find and update the right file

### **Memory Building**
- Each session builds on previous context
- Reference past insights: "Remember when we discovered X?"
- AI tracks patterns over time

### **Emotional Safety**
- AI never judges gaps or failures
- Designed to help, not shame
- Safe space for vulnerability

---

## 🎯 Customization

### **Add Your Own Prompts**
As you discover what works, add new prompts here:

**My Custom Prompt 1:**
```
[YOUR PROMPT]
```
**Use when:** [SITUATION]
**What it triggers:** [EXPECTED RESPONSE]

---

**My Custom Prompt 2:**
```
[YOUR PROMPT]
```
**Use when:** [SITUATION]
**What it triggers:** [EXPECTED RESPONSE]

---

## 📊 Effectiveness Tracking

### **Weekly Prompt Audit**
- Which prompts did you use most?
- Which were most effective?
- Which need refinement?
- What's missing?

### **Monthly Review**
- Are prompts still serving your needs?
- Has your workflow evolved?
- What new prompts do you need?
- Archive unused prompts

---

## 🔗 Related Documents

- [[⚡ Daily Command Center Template]] - Daily note template
- [[🧠 The Complete Breakthrough - All Layers Revealed]] - Core insights
- [[💪 Healing Action Plan - Breaking The Patterns]] - Action plan
- [[🏠 Home MOC]] - System hub

---

*Last updated: 2025-10-19*

