Most health and wellness tips say the same thing: drink water, sleep eight hours, eat vegetables. You already know that. What you don't have is a way to turn that knowledge into a plan that fits your Tuesday, your fridge, and your bad knee. According to a 2024 McKinsey report, 65% of people now use AI tools regularly in their daily lives, up from 33% the year prior. Health is one of the fastest-growing categories, not because AI replaces doctors, but because it closes the gap between knowing what you should do and actually doing it.
These 12 prompts are interactive. You fill in your specifics, the AI builds around your actual situation. Every link goes to a working prompt you can run right now.
Eat Better Without the Guesswork
Three to five food decisions a day, every day, for the rest of your life. AI handles this well because food math is learnable and combinable. It just needs to know what's in your fridge, what you can't eat, and how much time you've got.
You have ingredients but no idea what to make
I spent forty minutes trying to figure out what to cook last Tuesday, then another twenty building a grocery list, then forgot the onions anyway. The Recipe Generator starts from what you actually have on hand, your dietary restrictions, and your time window, then returns a full recipe with steps and substitutions. No scrolling through fifteen recipe sites for the one that needs an ingredient you don't have.
You keep failing at meal planning on Sunday
Meal planning sounds great until you're staring at the blank page trying to decide what you want for dinner Thursday. The Weekly Meal Planner builds a seven-day plan from your dietary goals, budget, cooking skill, and how much time you realistically have on different days. Comes with a shopping list organized by grocery store section. A 2023 study in the International Journal of Behavioral Nutrition found people who meal plan eat more vegetables and spend less on food overall.
You want to eat out without abandoning your goals
"Order the salad, skip the bread" is useless advice for people who actually like food. The Restaurant Recommendation Finder takes your dietary needs, cuisine preferences, and the occasion (solo lunch, date, business dinner) and returns specific guidance on cuisines and dish categories worth seeking out. Works especially well if you're newly managing a dietary change and haven't figured out how social eating fits around it.
You want a cocktail that fits your actual situation
The Cocktail Recipe Creator generates drink recipes from whatever spirits you have, your flavor preferences, and any constraints you want (lower ABV, mocktail option, seasonal fruit). Its place on a health list is intentional. For many people, the healthiest relationship with alcohol isn't abstinence. It's intentionality.
Build Habits That Actually Stick
Most habits fail because of bad design, not weak willpower. Vague intentions collapse under daily friction. "I want to exercise more" has no trigger, no implementation, no recovery plan for the day you miss. The people who build lasting healthy habits are mostly the ones who designed them well.
You want to build a new habit and keep quitting by week two
I tried tracking my sleep last fall. Sticky note on my laptop, felt optimistic about it. By day nine the sticky note was invisible. The Habit Builder designs the implementation: what trigger starts the habit, what's the minimum version for hard days, how you track it, and what to do when you miss a day. That last part matters most. BJ Fogg's research at Stanford found the most durable habits start smaller than you think.
Your journal prompts are getting stale
Journaling works until the prompts become rote and you're writing the same three sentences on autopilot. The Daily Journal Prompt Generator produces personalized daily journal prompts based on what you're working through and how you tend to reflect. The output varies by design so the reflection stays genuine instead of mechanical.
You want affirmations that don't feel hollow
"I am worthy of success" said to a mirror while thinking about eleven other things has zero emotional resonance. The Personal Affirmation Generator produces daily affirmations grounded in your actual circumstances, written in language that sounds like you. A useful affirmation isn't about positivity. It's a deliberate reframe: reminding yourself of something true that stress made you forget.
Move More, Your Way
12,000+ workout programs on any app store, and almost none of them know you exist. Most are built for a hypothetical person with no injuries, a full gym, and a consistent schedule. That person doesn't exist.
You have no idea how to structure a workout for your goals
The fitness internet gives you twelve thousand conflicting opinions on sets, rest, and whether cardio matters. The Personal Workout Plan Generator creates an ai workout plan from your goals, equipment, fitness level, available days, session length, and physical limitations. You get a concrete schedule, not a philosophy. If you've got three days and forty-five minutes, you get a three-day, forty-five-minute program, not a five-day plan with "adjust as needed."
You play fantasy sports and want better decisions
The Fantasy Sports Advisor earns its spot here because for many people, competitive fantasy is how they stay engaged with sports and strategic thinking week over week. Describe your league format, roster, and the decision you're facing (start/sit, trade, waiver pickup) and get a reasoned analysis instead of pure gut instinct.
Sleep Better and Know Your Body
35% of American adults regularly don't get enough sleep, according to the CDC. Sleep and symptom management are two areas where generic advice is most useless because everyone's situation is different.
You've tried the standard sleep advice and still can't sleep
Dark room, cool temperature, no screens, no caffeine after 2pm. You've tried it. The Sleep Improvement Plan takes your actual sleep patterns, what you've already tried, your schedule constraints, and your stress levels, then builds self care tips that move past the standard checklist. Shift workers, parents of young kids, and 3am wakers all get different plans because their problems are different.
You have symptoms and want to prepare for your doctor
The Symptom Research Assistant isn't a diagnostic tool. It's a preparation tool. You describe your symptoms in plain language, it helps you organize them into clinically relevant terms and formulate specific questions for your appointment. You walk in with organized notes instead of underselling what's happening or forgetting a relevant detail.
Find Stillness in the Routine
Mental wellness isn't a single activity. It's a set of habits that build over time. The gap between "I know I should meditate" and actually doing it is wide. AI helps close it by removing the friction that stops you from showing up.
You want to meditate but guided meditations never fit
Most guided meditations assume you have thirty minutes and are already calm. The Guided Meditation Creator produces personalized meditation scripts based on your current state, available time, and what you're trying to decompress from. Ten minutes before sleep after a draining day gets a different script than twenty minutes on a Sunday morning. The personalization is the point.
How to Use These Prompts
Every prompt here runs live. Each link goes to an interactive prompt. You fill in a short form with your specifics and get results tailored to what you entered.
Be specific about constraints, not just goals. "I want to eat healthier" gets you generic output. "I want less processed food, thirty minutes to cook on weeknights, I hate washing dishes, and I don't eat red meat" gets you something usable.
Treat the first output as a draft. If the meal plan misses something or the workout has an exercise that doesn't work for you, say so. The follow-up is often where the real value is.
Don't expect medical advice. The Symptom Research Assistant, Sleep Improvement Plan, and Personal Workout Plan Generator are for organizing your thinking, not replacing a doctor or trainer.
Match the prompt to your problem. Recipe Generator for what's-in-the-fridge nights. Weekly Meal Planner for Sunday prep. Restaurant Recommendation Finder for eating out. Picking the right one is most of the job.