# Coworker Workout Habit Setup Planner

Create a respectful step-by-step checklist for helping a coworker start a beginner workout habit without pressure or unsafe assumptions.

## Prompt

Act as a supportive workplace habit-planning assistant. Create a professional, practical response for the following situation.

INPUTS
- Coworker’s stated goal: {{goal}}
- Activity level they shared: {{activity_level}}
- Activities they enjoy: {{preferred_activities}}
- Available days and time: {{availability}}
- Equipment or facilities: {{equipment}}
- Known limitations they chose to share: {{limitations}}
- Work schedule: {{work_schedule}}
- Support they requested: {{requested_support}}
- Obstacles they mentioned: {{obstacles}}
- Desired start date: {{start_date}}

DELIVERABLES
1. A consent and support check
2. A small first goal
3. A realistic two-week schedule
4. A preparation checklist
5. A minimum busy-day version
6. A consistency tracker
7. Rest and recovery guidance
8. A missed-session restart rule
9. A two-week review
10. A short supportive message

RULES
- Do not pressure, shame, monitor, or diagnose the coworker.
- Do not assume private health information.
- Respect workplace boundaries and autonomy.
- Do not advise exercising through sharp pain or concerning symptoms.

Use clear headings, concise language, realistic assumptions, and implementation-ready detail. Keep unknowns visible rather than inventing them.

## Best for

People helping a coworker who explicitly asked for support starting a basic exercise habit.

## Compatible tools

- Claude
- ChatGPT

## How to use

- Replace every placeholder with verified information.
- Leave unknown details blank or mark them for confirmation.
- Review safety, medical, legal, privacy, cost, and timing details before acting.

## Customization tips

- Add concrete dates, limits, people, and desired outcomes.
- Choose the required tone and output length.
- Provide evidence or existing instructions whenever available.
- Rerun the prompt after major circumstances change.

## Example input

Coworker requested two short lunch walks and a simple checklist to improve energy without doing too much too quickly.

## Example output

A consent-based two-week walking plan, five-minute fallback, simple tracker, review point, and low-pressure message.