Jet Lag Recovery Plan
PROGenerate personalized circadian rhythm schedules for international travel. Calculate light exposure windows, melatonin timing, and pre-adaptation protocols to minimize jet lag.
Example Usage
I’m flying from San Francisco (PST) to Tokyo (JST) on March 20th, departing at 1:00 PM. I usually wake up at 6:30 AM and go to bed around 10:30 PM. I have 4 days before my flight to prepare. I’m willing to use melatonin. Create a complete jet lag recovery plan including pre-departure adaptation, in-flight protocol, and arrival schedule.
Skill Prompt
This skill works best when copied from findskill.ai — it includes variables and formatting that may not transfer correctly elsewhere.
How to Use This Skill
1
Copy the skill using the button above
2
Paste into your AI assistant (Claude, ChatGPT, etc.)
3
Fill in your inputs below (optional) and copy to include with your prompt
4
Send and start chatting with your AI
Suggested Customization
| Description | Default | Your Value |
|---|---|---|
| Departure city timezone | EST (UTC-5) | |
| Arrival city timezone | GMT (UTC+0) | |
| Normal wake time in origin timezone | 7:00 AM | |
| Flight departure date and time | 2025-01-15 6:00 PM | |
| Whether supplements are acceptable | yes | |
| Days available before departure for pre-adaptation | 3 |
Research Sources
This skill was built using research from these authoritative sources:
- CDC Yellow Book 2024: Jet Lag Official US government health guidelines for travelers covering prevention, symptoms, and light exposure rules
- Timeshifter - The Science Proprietary algorithms based on research by Dr. Steven Lockley (Harvard Medical School/NASA)
- Huberman Lab: Temperature Minimum Protocol Comprehensive protocol using Temperature Minimum as reference for light exposure
- Mayo Clinic: Jet Lag Disorder Medical advice on non-pharmacological therapies and prescription options
- PubMed: Interventions to Minimize Jet Lag Systematic review of light and melatonin interventions for eastward vs. westward travel
- Sleep Foundation: Jet Lag and Sleep Consumer-friendly guide on sleep hygiene and environmental adjustments
- NASA Technical Memorandum: Counteracting Jet Lag Foundational protocols developed for astronauts to manage circadian shifts
- British Journal of Sports Medicine: Jet Lag Management Advanced protocols for rapid recovery ensuring peak physical performance