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Plan a desk-job movement and break routine
You sit all day and feel wrecked. Get a workday pattern of breaks and micro-moves — not a medical posture diagnosis.
The prompt · ChatGPT
Plan a desk-job movement routine. Workday hours: [details] Meeting load: [high/medium] I can stand/walk: [yes/limited] Niggles: [optional] Ask me up to 3 short questions first if anything important is missing. Wait for my answers. Then: 1. A break pattern that fits meetings. 2. Micro-moves for stiff days. 3. Screen wind-down for evenings. 4. When stiffness needs GP/111 rather than more stretching. Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English. Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.
A short example
Fill the blanks, then paste. details: a short note you already have. high/medium: a short note you already have. Leave the rest of the prompt as written.
1
You describe your workday.
2
The assistant asks about meeting load.
3
You get a break pattern and micro-moves.
What happens
Use ChatGPT to plan a desk-job movement and break routine
You sit all day and feel wrecked. Get a workday pattern of breaks and micro-moves — not a medical posture diagnosis.
Tools
Paste the prompt, fill the blanks, copy the draft.
- ChatGPT — required. Drafts from the text you paste. Nothing is sent.
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