Jet Lag Routine Planner for a Trip
Prepare a general plan for adjusting to a new time zone.
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Plan my routine to adjust to a time zone change. Home city and time zone: [HOME_ZONE]. Destination and time zone: [DESTINATION_ZONE]. Flight departure and arrival times: [FLIGHT_TIMES]. Length of stay and key commitments: [COMMITMENTS]. Create a day-by-day table for three days before departure, the travel day, and the first four days at the destination. Columns: Date | Suggested sleep window | Light exposure idea | Meal timing | Activity | Notes. Keep suggestions general (daylight timing, hydration, short walks, avoiding heavy late meals) and label which parts are rules of thumb. Mark with [VERIFY] anything I should confirm with a doctor, especially if I take medication, have a health condition, am pregnant or am travelling with young children. Do not recommend medication or supplements. Avoid clinical language and avoid promising results. Close with a one-line reminder that this is not medical advice, and that anyone in crisis should contact local emergency or crisis services.
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