prompter: Hello Assistant, 

Could you please outline a calm, optimised, morning routine, with time for a shower, a nutritional and healthy breakfast and 45 minutes for meditation. To prime me for a day of creative problem solving.

assistant: Sure, here's a calm, optimized morning routine that includes time for a shower, a nutritional and healthy breakfast, and 45 minutes for meditation to help you start your day right and prime you for a day of creative problem solving:

5:30am - Wake up, stretch and take a few deep breaths to get your blood flowing.

5:35am - Drink a glass of water to hydrate your body and jumpstart your metabolism.

5:40am - Take a shower and use the time to wake up your senses and clear your mind.

6:00am - Prepare a nutritious breakfast that includes protein, complex carbohydrates, and healthy fats, such as a vegetable omelet with avocado and whole-grain toast, or oatmeal with nuts and fruit.

6:30am - Sit down for a mindful breakfast, taking the time to enjoy and savor your food without distractions. Use this time to set your intentions for the day and focus on your priorities.

7:00am - Set aside 45 minutes for meditation or other calming practice, such as yoga or deep breathing exercises. Use this time to clear your mind, cultivate inner peace, and focus on your breath.

7:45am - Finish your morning routine by reviewing your schedule for the day, setting your goals and priorities, and mentally preparing for the challenges and opportunities ahead.

Remember, the key to a successful morning routine is to prioritize self-care and take the time to set your intentions for the day. By starting your day with a calm, focused mindset, you'll be better equipped to handle whatever challenges come your way and approach problem solving with creativity and clarity.

prompter: Sorry, I forgot to mention I have a gluten intolerance - Can you edit the breakfast portion of the schedule to reflect that?

assistant: Of course! Here's an updated version of the morning routine that includes a gluten-free breakfast option:

5:30am - Wake up, stretch and take a few deep breaths to get your blood flowing.

5:35am - Drink a glass of water to hydrate your body and jumpstart your metabolism.

5:40am - Take a shower and use the time to wake up your senses and clear your mind.

6:00am - Prepare a gluten-free breakfast that includes protein, complex carbohydrates, and healthy fats, such as a vegetable omelet with avocado and gluten-free toast made from whole-grain gluten-free bread, or gluten-free oatmeal with nuts and fruit.

6:30am - Sit down for a mindful breakfast, taking the time to enjoy and savor your food without distractions. Use this time to set your intentions for the day and focus on your priorities.

7:00am - Set aside 45 minutes for meditation or other calming practice, such as yoga or deep breathing exercises. Use this time to clear your mind, cultivate inner peace, and focus on your breath.

7:45am - Finish your morning routine by reviewing your schedule for the day, setting your goals and priorities, and mentally preparing for the challenges and opportunities ahead.

I hope this updated version works well for you. Remember to choose gluten-free options that work best for you and fit within your dietary restrictions.

assistant: I apologise for that my friend! I can understand you.

Here's a breakfast recommendation for People who have gluten intolerance: 
1) Eggs: Eggs are a great source of protein and can be cooked in a variety of ways, such as scrambled, fried, or boiled.

2) Smoothies: Smoothies made with fresh fruits, vegetables, and dairy or non-dairy milk can be a healthy and convenient breakfast option.

And if you are okay with Oatmeal
3) Oatmeal: Oats are naturally gluten-free, but it's important to choose certified gluten-free oats to avoid any cross-contamination during processing.

4) Yogurt: Greek yogurt or other plain yogurt varieties are typically gluten-free and can be topped with fresh fruit and nuts for added flavor.

5) Gluten-free bread or toast: There are many gluten-free bread options available in most grocery stores, which can be toasted and topped with peanut butter, jam, or other spreads.

Hope these helps, take care of yourself!

assistant: Sure! 

6:00 AM - Wake up: Try to get at least 7-8 hours of sleep the night before to wake up feeling rested and refreshed.

6:05 AM - Hydrate: Drink a glass of water as soon as you wake up to hydrate your body and jumpstart your metabolism.

6:10 AM - Stretch: Take a few minutes to stretch your muscles and release any tension in your body. You could try some simple yoga poses or gentle stretching exercises.

6:15 AM - Shower: Take a quick shower to help wake you up and feel fresh for the day ahead.

6:30 AM - Breakfast: Prepare a nutritious breakfast that includes complex carbohydrates, protein, and healthy fats to fuel your body for the day. Some good options include oatmeal with nuts and fruit, eggs with avocado and whole-grain toast, or a smoothie with protein powder, fruits, and vegetables.

7:00 AM - Meditation: Find a quiet and comfortable spot to sit and meditate for 45 minutes. You could try guided meditation apps like Headspace or Calm, or simply focus on your breath and let your thoughts come and go.

7:45 AM - Plan your day: Take a few minutes to review your schedule and to-do list for the day ahead. Prioritize your tasks and make a plan to tackle them efficiently.

8:00 AM - Start your day: With your body and mind properly primed, you're now ready to tackle the day's challenges with creativity and focus.

Feel free to adjust to the times as necessary for your morning routine. Good luck!

prompter: Thankyou so much, you're a true friend and a saviour :)

assistant: It was my pleasure to assist!  Let me know if you need anything else.

assistant: No problem! Love to help! <3

Let me know if you have any other questions that I can assist with.