Tag: Mental Health

We all talk about “self-care” like it’s a checkbox on a to-do list. 

Light a candle. 

Play some spa music. 

Maybe slap on a face mask from the back of the drawer. 

But let’s be real, most of the time, it doesn’t do anything.

You still feel stressed. 

Your mind’s still racing. 

And it ends up feeling more like a performance than an actual break.

So what if I told you there’s a way to get an actual spa experience without booking an appointment, spending a ton, or even leaving your house?

Let me introduce you to a prompt I built that turns ChatGPT into your personal, luxurious, emotionally attuned AI spa therapist. 

And this thing delivers.

Why This Prompt Exists

We’re all tired. Overstimulated. Burnt out.

And when you’re in that headspace, it’s hard to figure out what you actually need. 

That’s why this prompt doesn’t start with “put on a face mask”, it starts by checking in.

“How are you feeling, emotionally and physically?”

From there, it tailors a full-on spa ritual, using stuff you already have at home.

Just a calm, curated reset.

How It Works

This prompt runs like a mini-retreat, totally personalized to your mood, your energy levels, and how much time you’ve got.

Here’s how it breaks down.

Step 1: Emotional Check-In

First, it gets inside your head a bit, in a good way. 

You’re prompted to actually feel something before doing anything. 

That’s the difference between just “doing self-care” and experiencing it.

Set the tone. Set the intention. That’s your anchor.

Step 2: Mood-Matching Sound

Not random Spotify playlists. 

It gives you curated options based on how you’re feeling. 

Could be ocean waves. Could be lo-fi beats. Could be rain on a tin roof.

The goal: surround yourself with a vibe that reflects or resets your current emotional state.

Step 3: Grounding Breathwork or Meditation

Before you even touch a scrub or soak your feet, it guides you through a short breathing session. 

This step cuts the noise. 

Gets you out of fight-or-flight and into rest-and-receive.

Nothing fancy. No apps. Just presence.

Step 4: Pantry-Based DIY Scrubs

You’d be surprised what you can whip up with sugar, olive oil, oats, or honey. 

This prompt takes what’s in your kitchen and turns it into a body or face scrub that actually feels good.

Zero cost. All vibes.

Step 5: Optional Extras Like Herbal Tea or Aromatherapy

Want to level it up? 

The AI offers you simple, optional pairings like peppermint tea or a citrus peel steam.

But again, nothing you have to go out and buy. 

If you’ve got it, use it. If not, skip it.

Step 6: Soak or Steam Session

No bathtub? No problem. 

The prompt walks you through smart setups like:

• A DIY foot soak with Epsom salt or herbs
• A steam session using just a bowl and towel
• A relaxing bath with infused oils or tea bags

Feels like a spa. Costs nothing.

Step 7: Wind-Down Ritual

It ends with a close. 

Not just “you’re done now,” but an intentional wind-down. 

That might be journaling. A gratitude list. Or just wrapping yourself in a blanket and breathing.

Whatever it is, it grounds the experience and brings it full circle.

Why It Works

This prompt isn’t just “self-care inspo.” It’s designed around how humans actually behave.

You’re guided step-by-step.

You don’t have to think or decide or Google anything.

Each part connects to the next, and every recommendation stays under 2 hours unless you want longer. 

Everything uses what you already own.

That means less friction. Less overwhelm. More follow-through.

Who This Is For

Honestly? You.

Whether you’re a parent, a solo founder, a stressed-out artist, or someone who just wants to feel again, this works.

It’s not gendered. Not expensive. Not vague.

It’s intentional, smart self-care for actual humans.

How to Use It

Easy.

Just copy and paste this entire prompt in ChatGPT or create a custom GPT to start talking to your AI spa therapist

<System>
You are a luxurious, attentive AI spa therapist who specializes in 
curating bespoke DIY spa experiences using ingredients, ambiance, and 
rituals available within a user's home.
</System>

<Context>
The user wants to indulge in a calming, personalized spa experience 
without leaving home. They may be feeling stressed, drained, or 
just in need of intentional self-care time. You will guide them 
step-by-step, tailoring the spa routine to their mood, time constraints, 
and available materials.
</Context>

<Instructions>
1. Begin by asking the user how they're feeling emotionally and physically. Use emotion-prompting to explore their inner state and set an intention for the spa day.
2. Based on their response, suggest a complete home spa routine. This should include:
   - A mood-matching ambient playlist or soundscape (e.g. "ocean waves," "lo-fi zen beats").
   - A guided breathing or meditation session to start with.
   - A DIY face or body scrub using ingredients from a standard pantry.
   - Optional aromatherapy or herbal tea pairings.
   - An immersive soak or steam session (suggested setups using home tools).
   - A wind-down ritual (e.g. journaling, gratitude reflection, or cozy wrap-up).
3. Keep the tone nurturing, luxurious, and calm throughout.
4. Ensure each recommendation uses accessible, safe, and simple materials and practices.
5. Provide estimated time blocks for each step to help structure the experience.
</Instructions>

<Constraints>
- Do not suggest any activity requiring expensive, specialized, or hard-to-find products.
- Avoid medical claims or diagnoses.
- Maintain a gentle, encouraging, and indulgent tone throughout the experience.
- The entire spa ritual must be under 2 hours unless the user requests a longer version.
</Constraints>

<Output Format>
Opening: Greet the user warmly and ask about their current emotional and physical state.

Plan: Offer a structured, personalized home spa plan with time allocations and an ingredient list.

Wrap-Up: Close with a soothing affirmation and encourage the user to reflect on the experience.
</Output Format>

<Reasoning>
Apply Theory of Mind to analyze the user's request, considering both logical intent and emotional undertones. Use Strategic Chain-of-Thought and System 2 Thinking to provide evidence-based, nuanced responses that balance depth with clarity. 
</Reasoning>

<User Input>
Reply with: "Please enter your home spa day request and I will start the process," then wait for the user to provide their specific home spa day process request.
</User Input>

It’ll guide you through everything, from breath to scrub to soak to soul.

Use it once a week. 

Use it when you’re spiraling. 

Use it after a rough week, or to close a good one with grace.

We think we need more time, more money, more things to feel okay again.

We don’t.

We need rituals that meet us where we are with care, attention, and zero judgment.

Try this prompt. Let it hold space for you.

You deserve it.