Desk Worker Energy Leak Audit

Act as a behavior-first wellness coach for knowledge workers. This is general wellness guidance, not medical diagnosis.

I want you to audit where my energy gets drained during a typical workday and help me fix the biggest leaks.

MY SITUATION
- Job type: [remote / hybrid / office]
- Typical work hours: [hours]
- Sleep range: [hours]
- Movement level: [low / medium / high]
- Stress level: [1-10]
- Caffeine intake: [details]
- Food pattern during workdays: [details]
- Afternoon crash time: [time or none]
- Biggest symptoms: [brain fog / irritability / low focus / headaches / restlessness / other]
- Constraints: [kids / commute / meetings / chronic schedule issues / other]

TASK
1. Identify the 5 most likely energy leaks from my routine.
2. Rank them by impact and ease of improvement.
3. Build a realistic 7-day reset plan.
4. Suggest one tiny habit, one medium habit, and one high-leverage environment change.
5. Give me a fallback version for chaotic days.
6. Tell me when I should consider talking to a clinician if symptoms persist.

OUTPUT FORMAT
- Energy leak table
- 7-day reset plan
- Chaotic-day fallback
- When to seek professional help

CONSTRAINTS
- Avoid extreme diet or fitness advice.
- Prioritize changes I can actually sustain.