Plan a realistic self-care routine for a normal week

Plan a realistic self-care routine.

Constraints: [kids, shifts, money, disability]
What actually helps me: [list]
Minutes a day I might protect: [number]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. A weekly micro-routine.
2. Two emergency resets under 10 minutes.
3. What to drop when life explodes.
4. GP/NHS pointers if I'm not coping.

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.