How I Use My Wearable + ChatGPT to Plan My Days by Capacity (with Prompt)
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I use my wearable to pick my day, not to grade my day. The point isn’t to chase perfect numbers. It’s to make a good decision early, with minimal effort, and then move on with your life. This is my simple system: one check in the morning, three inputs, and a plan that matches your capacity.
The 3 Inputs (My MVP Metrics)
I only look at three things:
Sleep (overall score or total + quality)
HRV / recovery (or your wearable’s recovery/readiness signal)
Stress / body battery / readiness (whatever your device calls it)
Step 1 (Morning, 2 minutes): One Capacity Check
I do this once in the morning.
1) Capacity check (human first)
Before the numbers, I ask:
Do I feel steady or depleted?
Do I feel clear or foggy?
Does my body feel open or tense?
Then I pick a starting point: Low / Medium / High.
2) Sleep check
I glance at sleep and notice it.
3) HRV + stress/readiness check
Same approach. I’m not trying to “win” recovery. I’m using information to choose the right level of demand today.
Choose your day type
Low day: you’re under-resourced (body agrees, data agrees, or both)
Medium day: you’re functional and stable
High day: you’re well-resourced and ready for more
If the signals are mixed, I default conservative and it pays off.
Step 2: Choose the Matching Plan
This is where the system works: each day type has a plan. You’re not deciding from scratch every morning.
Low day: recovery + minimum viable movement
Low day is about meeting your needs and keeping momentum small.
Prioritize recovery basics (food, hydration, early wind-down)
Do minimum viable movement (examples below)
Keep tasks light and realistic
Low day is not “do nothing.” It’s “do what supports recovery.” You’re protecting your future capacity and ability to bounce-back.
For me, what is so great about this system, is that it give me “permission” when normally I’d feel pressure to execute every day as a “High capacity day” even when my body’s data would show me I didn’t have the resources to do so. This tool keeps me more in-sync with what my body actually needs.
Medium day: maintenance + one meaningful task
Medium day is for steady progress without overreaching.
Choose either strength or a zone-2 walk
Pick one meaningful task (not a long list)
Keep the day supportive, not maxed out
Medium days are where consistency is built.
High day: strength / errands / deeper work
High day is when it makes sense to spend capacity.
Strength training or higher-output work
Errands that take energy
Deeper focus tasks
High days aren’t for “catching up” on all the things. They’re for doing the right things well.
Step 3: Movement As a Menu (Not a Rigid Plan)
I don’t force a single program onto every day. I choose from a menu based on the day type, and what period phase I’m in.
Minimum viable workouts (rules)
Minimum viable means:
short
doable
easy to start
still counts
If you’re negotiating with yourself, it’s too big. Make it smaller.
Minimum viable movement menu (pick one):
10-minute walk
5 minutes of mobility + 5 minutes easy walking
10 minutes of gentle cycling
one short “reset” strength circuit (light and controlled)
On a Low day, the goal is not fitness. The goal is circulation, mood support, and keeping the habit alive.
HIIT timing rule
HIIT only on High days
No HIIT on Low days
On Medium days, I choose either:
strength, or
a zone-2 walk (easy conversational pace)
This keeps training aligned with capacity without overthinking it.
Copy/Paste Prompt for ChatGPT
Use this exactly as-is, or tweak the language to match your wearable.
I’m using a Low/Medium/High day system. Based on these inputs, help me choose today’s day type and give me a simple plan.
Inputs (today + trend if relevant):
- Sleep: [score or hours/quality]
- Recovery/HRV/readiness: [number + whether it’s above/below my normal]
- Stress/body battery/readiness: [number + whether it’s above/below my normal]
- Trend context (last 7–14 days): [better/same/worse]
- Optional: cycle phase if relevant: [follicular/ovulation/luteal/period/unknown]
- Responsibilities I need to execute today:
- What I feel I “should” do today:
Rules:
- Trend > single day.
- If signals are mixed, choose the more conservative day type.
- HIIT only on High days.
- On Medium days: choose strength OR a zone-2 walk.
- On Low days: minimum viable movement only.
Output format:
1) Choose Low/Medium/High and explain in 2–3 sentences.
2) Give me today’s plan:
- Movement menu (3 options matched to the day type)
- One meaningful task suggestion (or “keep it light” if Low)
- One recovery action
