One-Week Plan From Zero
Added 2026-10
One-Week Plan From Zero — Chinese original prompt
想开始运动，目前的具体情况是：[每周可用的天数与时段]、[场地：家里／健身房／户外]、[现在能连续做什么，比如快走20分钟]。请排一周计划，每天只写一件事和预计时长，强度控制在第二天不耽误上班的程度，并写明某天没做该怎么补。仅作参考，有基础疾病需医生确认。
Site original
Chinese original
Example
Sample input
想开始运动，一周能挤出三个晚上，每次半小时，家里没器械，现在能连续快走二十分钟
The output should include
- 每天只写一件事并标出时长
- 强度控制在不影响第二天上班
- 注明仅参考、有疾病需医生确认
Replace these placeholders 3
Swap the bracketed parts for your own details before sending.
[每周可用的天数与时段][场地：家里／健身房／户外][现在能连续做什么，比如快走20分钟]
How to use
第一周目标是把频率跑通，宁可量小，也别练到不想再来第二次。
Try tweaking it
- Ask for a checklist and timeline, marking which parts need a professional.
- Replace "what should I do" with "which three things first, and when".
What you should get
- An ordered action list with deadlines
- What must be confirmed with a professional or official channel
Common mistakes
- Using it as the doctor or lawyer and acting on the answer directly.
- Taking a single conclusion without asking about preconditions or real costs.
How to check the output
- It gives an order of steps and a decision deadline.
- It flags what must be confirmed with a doctor, lawyer or official channel.
Where it works
- Good for: turning everyday decisions into checklists and timelines, flagging what needs a professional.
- Watch out: health, insurance and legal output is reference only — confirm with a doctor, broker or lawyer.