{ "id": "catalogue_version_plan_preview_copy_v1", "catalogue_id": "plan_preview_copy", "record_type": "catalogue_version", "schema_version": 1, "catalogue_version": "plan_preview_copy.v1", "status": "published", "created_at": "2026-08-18T00:00:00Z", "contract": { "display_pillar_order": [ "fitness", "nutrition", "recovery" ], "internal_pillar_aliases": { "wellness": "recovery" }, "required_card_fields": [ "target", "action", "rationale" ], "required_card_count": 3, "unresolved_template_policy": "use_pillar_fallback", "plan_generation_failure_policy": "never_fail_for_preview_copy", "preview_values_source": "saved_plan_and_generation_input_snapshot" }, "selection": { "eligibility_order": [ "selected_goal", "saved_focus_action", "safety_outcome" ], "match_priority": [ "safety", "exact", "preference", "context", "goal", "fallback" ], "keep_saved_action": true, "never_invent_values": true }, "goal_previews": [ { "goal_id": "energy", "goal_label": "All-day energy", "plan_title": "Your energy plan", "goal_summary": "The goal is steadier energy through the day.", "cta_text": "Start my energy plan", "default_case_ids": { "fitness": "fit-steps-mid", "nutrition": "nut-protein-breakfast", "recovery": "rec-wind" } }, { "goal_id": "body", "goal_label": "Body composition", "plan_title": "Your body composition plan", "goal_summary": "The goal is a body composition routine you can keep.", "cta_text": "Start my body plan", "default_case_ids": { "fitness": "fit-strength", "nutrition": "nut-balanced-lunch", "recovery": "rec-wake" } }, { "goal_id": "sleep", "goal_label": "Sleep and recovery", "plan_title": "Your sleep and recovery plan", "goal_summary": "The goal is more consistent sleep and recovery.", "cta_text": "Start my sleep plan", "default_case_ids": { "fitness": "fit-mobility", "nutrition": "nut-early-dinner", "recovery": "rec-lights" } }, { "goal_id": "fitness", "goal_label": "Strength and fitness", "plan_title": "Your strength and fitness plan", "goal_summary": "The goal is stronger, fitter movement built around your week.", "cta_text": "Start my fitness plan", "default_case_ids": { "fitness": "fit-strength", "nutrition": "nut-post-training", "recovery": "rec-earlier" } }, { "goal_id": "healthspan", "goal_label": "Healthspan", "plan_title": "Your healthspan plan", "goal_summary": "The goal is a routine that supports the long term.", "cta_text": "Start my healthspan plan", "default_case_ids": { "fitness": "fit-walk", "nutrition": "nut-vegetables", "recovery": "rec-sunlight" } } ], "hero_variants": [ { "variant_id": "full", "label": "Health data and answers", "condition_codes": [ "health.has_reliable_data", "questionnaire.complete" ], "template": "We used your recent health history and your answers, then chose the actions that fit your goal and the time you have." }, { "variant_id": "questionnaire", "label": "Questionnaire-led", "condition_codes": [ "health.data_insufficient", "questionnaire.complete" ], "template": "Your Apple Health history is still building. For now, this plan uses your answers and the time you said you can protect." }, { "variant_id": "preference", "label": "Preference-led", "condition_codes": [ "preferences.used_in_plan" ], "template": "We used the activities and food choices you already make, then fitted them around the time you have." }, { "variant_id": "recovery", "label": "Recovery takes priority", "condition_codes": [ "recovery.constraint_applied" ], "template": "Your goal sets the direction. Your recent recovery signals keep the first week lighter." }, { "variant_id": "injury", "label": "Safety-adjusted", "condition_codes": [ "safety.adjustment_applied" ], "template": "Your goal still sets the direction. The first week uses lower-impact actions that fit the injury information you gave us." }, { "variant_id": "busy", "label": "Limited time", "condition_codes": [ "availability.constrained" ], "template": "The plan uses the shorter windows you marked as available, with the longer sessions kept for lighter days." }, { "variant_id": "fallback", "label": "Default fallback", "condition_codes": [ "always" ], "template": "This plan uses your goal and the answers you gave us. As more data comes in, the plan can become more specific." } ], "pillar_fallback_case_ids": { "fitness": "fit-fallback", "nutrition": "nut-fallback", "recovery": "rec-fallback" }, "cases": [ { "case_id": "fit-steps-low", "pillar": "fitness", "match_type": "exact", "name": "Lower recent step baseline", "trigger_description": "Reliable recent step baseline in the lower activity band.", "condition_codes": [ "health.steps.reliable", "health.steps.band.low" ], "eligible_goal_ids": [ "energy", "body", "fitness", "healthspan" ], "source_action_ids": [ "fitness_steps" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Start with a step target you can repeat", "action_template": "{{weekday_steps}} steps on weekdays and {{weekend_steps}} at weekends", "rationale_template": "Your recent step pattern gives this target a realistic starting point for the week.", "template_tokens": [ "weekday_steps", "weekend_steps" ], "evidence_fields": [ "weekday_steps", "weekend_steps", "step_baseline" ] }, { "case_id": "fit-steps-mid", "pillar": "fitness", "match_type": "exact", "name": "Established step routine", "trigger_description": "Reliable recent step baseline in the reasonably active band.", "condition_codes": [ "health.steps.reliable", "health.steps.band.reasonably_active" ], "eligible_goal_ids": [ "energy", "body", "fitness", "healthspan" ], "source_action_ids": [ "fitness_steps" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Build on the movement already in your week", "action_template": "{{weekday_steps}} steps on weekdays and {{weekend_steps}} at weekends", "rationale_template": "You already move regularly, so this target builds on that rhythm while leaving room for planned sessions.", "template_tokens": [ "weekday_steps", "weekend_steps" ], "evidence_fields": [ "weekday_steps", "weekend_steps", "step_baseline" ] }, { "case_id": "fit-steps-high", "pillar": "fitness", "match_type": "exact", "name": "High step baseline", "trigger_description": "Reliable recent step baseline in the active band.", "condition_codes": [ "health.steps.reliable", "health.steps.band.active" ], "eligible_goal_ids": [ "energy", "fitness", "healthspan" ], "source_action_ids": [ "fitness_steps" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Hold the movement base you already have", "action_template": "{{weekday_steps}} steps on weekdays and {{weekend_steps}} at weekends", "rationale_template": "Your recent movement is already high, so this target helps you maintain that established base.", "template_tokens": [ "weekday_steps", "weekend_steps" ], "evidence_fields": [ "weekday_steps", "weekend_steps", "step_baseline" ] }, { "case_id": "fit-walk", "pillar": "fitness", "match_type": "preference", "name": "Walking is familiar", "trigger_description": "Walking appears in Apple Health or the movement questionnaire.", "condition_codes": [ "movement.familiar.walking" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [ "fitness_daily_walk" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Keep walking in the week", "action_template": "{{session_count}} {{duration_minutes}}-minute walk{{plural_suffix}} this week", "rationale_template": "Walking is already part of your recent routine. These sessions use something familiar and fit it into the time you marked as available.", "template_tokens": [ "duration_minutes", "session_count", "plural_suffix" ], "evidence_fields": [ "session_count", "duration_minutes", "available_days" ] }, { "case_id": "fit-run", "pillar": "fitness", "match_type": "preference", "name": "Running is familiar", "trigger_description": "Running appears in Apple Health or the movement questionnaire and is safe.", "condition_codes": [ "movement.familiar.running" ], "eligible_goal_ids": [ "energy", "body", "fitness", "healthspan" ], "source_action_ids": [ "fitness_run" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Keep your running rhythm", "action_template": "{{session_count}} {{duration_minutes}}-minute run{{plural_suffix}} this week", "rationale_template": "Running already appears in your history or your answers. These sessions keep that familiar activity at the duration shown.", "template_tokens": [ "duration_minutes", "session_count", "plural_suffix" ], "evidence_fields": [ "session_count", "duration_minutes", "movement_source" ] }, { "case_id": "fit-cycle", "pillar": "fitness", "match_type": "preference", "name": "Cycling is familiar", "trigger_description": "Cycling appears in Apple Health or the movement questionnaire and is safe.", "condition_codes": [ "movement.familiar.cycling" ], "eligible_goal_ids": [ "energy", "body", "fitness", "healthspan" ], "source_action_ids": [ "fitness_cycle" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Use the riding you already do", "action_template": "{{session_count}} {{duration_minutes}}-minute ride{{plural_suffix}} this week", "rationale_template": "Cycling is already part of your history or your stated preferences. These sessions build on that familiar activity.", "template_tokens": [ "duration_minutes", "session_count", "plural_suffix" ], "evidence_fields": [ "session_count", "duration_minutes", "movement_source" ] }, { "case_id": "fit-swim", "pillar": "fitness", "match_type": "preference", "name": "Swimming is familiar", "trigger_description": "Swimming appears in Apple Health or the movement questionnaire and is safe.", "condition_codes": [ "movement.familiar.swimming" ], "eligible_goal_ids": [ "energy", "body", "fitness", "healthspan" ], "source_action_ids": [ "fitness_swim" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Keep swimming in the plan", "action_template": "{{session_count}} {{duration_minutes}}-minute swim{{plural_suffix}} this week", "rationale_template": "Swimming is one of the activities you already do or selected. The sessions use that preference and the time you said you have.", "template_tokens": [ "duration_minutes", "session_count", "plural_suffix" ], "evidence_fields": [ "session_count", "duration_minutes", "available_days" ] }, { "case_id": "fit-hike", "pillar": "fitness", "match_type": "preference", "name": "Hiking is familiar", "trigger_description": "Hiking appears in Apple Health or the movement questionnaire and is safe.", "condition_codes": [ "movement.familiar.hiking" ], "eligible_goal_ids": [ "energy", "fitness", "healthspan" ], "source_action_ids": [ "fitness_hike" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Use a longer walk you already enjoy", "action_template": "One {{duration_minutes}}-minute hike on {{scheduled_day}}", "rationale_template": "You selected hiking or it appears in your recent activity. The plan places it on the day with the time to carry it.", "template_tokens": [ "duration_minutes", "scheduled_day" ], "evidence_fields": [ "duration_minutes", "scheduled_day", "movement_source" ] }, { "case_id": "fit-row", "pillar": "fitness", "match_type": "preference", "name": "Rowing is familiar", "trigger_description": "Rowing appears in Apple Health or the movement questionnaire and is safe.", "condition_codes": [ "movement.familiar.rowing" ], "eligible_goal_ids": [ "fitness", "healthspan" ], "source_action_ids": [ "fitness_row" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Keep rowing in your training week", "action_template": "{{session_count}} {{duration_minutes}}-minute rowing session{{plural_suffix}}", "rationale_template": "Rowing is familiar from your history or answers. These sessions fit the time available and the level appropriate for you.", "template_tokens": [ "duration_minutes", "session_count", "plural_suffix" ], "evidence_fields": [ "session_count", "duration_minutes", "safety_outcome" ] }, { "case_id": "fit-elliptical", "pillar": "fitness", "match_type": "preference", "name": "Elliptical is familiar", "trigger_description": "Elliptical training appears in Apple Health or the movement questionnaire and is safe.", "condition_codes": [ "movement.familiar.elliptical" ], "eligible_goal_ids": [ "energy", "body", "fitness", "healthspan" ], "source_action_ids": [ "fitness_elliptical" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Use the cardio option you know", "action_template": "{{session_count}} {{duration_minutes}}-minute elliptical session{{plural_suffix}}", "rationale_template": "The elliptical is already part of your routine or preferences. These sessions keep that familiarity in the plan.", "template_tokens": [ "duration_minutes", "session_count", "plural_suffix" ], "evidence_fields": [ "session_count", "duration_minutes", "movement_source" ] }, { "case_id": "fit-strength", "pillar": "fitness", "match_type": "preference", "name": "Traditional strength is familiar", "trigger_description": "Traditional strength appears in Apple Health or the movement questionnaire and is safe.", "condition_codes": [ "movement.familiar.traditional_strength_training" ], "eligible_goal_ids": [ "energy", "body", "fitness", "healthspan" ], "source_action_ids": [ "fitness_strength_training" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Hold the strength rhythm you already have", "action_template": "{{session_count}} {{duration_minutes}}-minute strength session{{plural_suffix}}", "rationale_template": "Strength work already appears in your history or answers. These sessions fit the days and duration available to you.", "template_tokens": [ "duration_minutes", "session_count", "plural_suffix" ], "evidence_fields": [ "session_count", "duration_minutes", "available_days" ] }, { "case_id": "fit-functional", "pillar": "fitness", "match_type": "preference", "name": "Functional strength is familiar", "trigger_description": "Functional strength is selected or recently logged and is safe.", "condition_codes": [ "movement.familiar.functional_strength_training" ], "eligible_goal_ids": [ "energy", "body", "fitness", "healthspan" ], "source_action_ids": [ "fitness_functional_strength_training" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Keep a practical strength session in the week", "action_template": "{{session_count}} {{duration_minutes}}-minute functional strength session{{plural_suffix}}", "rationale_template": "This is a strength format you already use or selected. The plan keeps it specific and fits it around your available days.", "template_tokens": [ "duration_minutes", "session_count", "plural_suffix" ], "evidence_fields": [ "session_count", "duration_minutes", "movement_source" ] }, { "case_id": "fit-yoga", "pillar": "fitness", "match_type": "preference", "name": "Yoga is familiar", "trigger_description": "Yoga appears in Apple Health or the movement questionnaire and is safe.", "condition_codes": [ "movement.familiar.yoga" ], "eligible_goal_ids": [ "sleep", "fitness", "healthspan" ], "source_action_ids": [ "fitness_yoga" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Keep the yoga you already use", "action_template": "{{session_count}} {{duration_minutes}}-minute yoga session{{plural_suffix}}", "rationale_template": "Yoga is part of your recent activity or preferences, so these sessions keep a familiar form of movement in your week.", "template_tokens": [ "duration_minutes", "session_count", "plural_suffix" ], "evidence_fields": [ "session_count", "duration_minutes", "movement_source" ] }, { "case_id": "fit-desk-breaks", "pillar": "fitness", "match_type": "context", "name": "Desk-based working day", "trigger_description": "Desk, home or hybrid work style with short available windows.", "condition_codes": [ "profile.work_style.desk", "availability.short_window" ], "eligible_goal_ids": [ "energy", "body", "sleep", "healthspan" ], "source_action_ids": [ "fitness_movement_breaks" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Break up the longest sitting blocks", "action_template": "Two short movement breaks on {{scheduled_days}}", "rationale_template": "Your workday keeps you at a desk and the available windows are short. The plan uses brief breaks instead of adding another full session.", "template_tokens": [ "scheduled_days" ], "evidence_fields": [ "work_style", "scheduled_days" ] }, { "case_id": "fit-travel", "pillar": "fitness", "match_type": "context", "name": "Travel or no equipment", "trigger_description": "Frequent travel, no equipment or a day marked travelling.", "condition_codes": [ "context.travelling_or_no_equipment" ], "eligible_goal_ids": [ "energy", "body", "fitness", "healthspan" ], "source_action_ids": [ "fitness_movement_breaks", "fitness_daily_walk", "fitness_mobility_session" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Keep movement possible away from home", "action_template": "{{duration_minutes}} minutes of equipment-free movement on {{scheduled_day}}", "rationale_template": "Travel changes the setting, so the plan uses an action that does not depend on your usual gym or equipment.", "template_tokens": [ "duration_minutes", "scheduled_day" ], "evidence_fields": [ "duration_minutes", "scheduled_day", "travel_context" ] }, { "case_id": "fit-mobility", "pillar": "fitness", "match_type": "safety", "name": "Recovery or mobility priority", "trigger_description": "Recovery signals or safety review make a lower-load option preferable.", "condition_codes": [ "recovery.lower_load_preferred" ], "eligible_goal_ids": [ "sleep", "fitness", "healthspan" ], "source_action_ids": [ "fitness_mobility_session" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Keep movement light enough to recover from", "action_template": "{{duration_minutes}} minutes of mobility on {{scheduled_day}}", "rationale_template": "Your current recovery and movement needs make a lighter session the better fit for this day.", "template_tokens": [ "duration_minutes", "scheduled_day" ], "evidence_fields": [ "duration_minutes", "scheduled_day", "safety_reason" ] }, { "case_id": "fit-injury", "pillar": "fitness", "match_type": "safety", "name": "Stable injury adjustment", "trigger_description": "Declared stable injury overlaps the original action's loaded body area.", "condition_codes": [ "safety.outcome.adjusted" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [], "applies_to_any_saved_action": true, "excluded_from_focus": false, "target_template": "Keep movement manageable", "action_template": "{{duration_minutes}} minutes of {{approved_alternative_label}}", "rationale_template": "The lower-load session accounts for the limitation you recorded while keeping movement in your week.", "template_tokens": [ "approved_alternative_label", "duration_minutes" ], "evidence_fields": [ "duration_minutes", "approved_alternative_label", "injury_area" ] }, { "case_id": "fit-fallback", "pillar": "fitness", "match_type": "fallback", "name": "Fitness default fallback", "trigger_description": "No reliable movement history or preference supports a more specific rationale.", "condition_codes": [ "always" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [], "applies_to_any_saved_action": true, "excluded_from_focus": false, "target_template": "Keep a manageable movement slot in the week", "action_template": "{{session_count}} {{duration_minutes}}-minute {{activity_label}} session{{plural_suffix}}", "rationale_template": "This fits a manageable movement session into the time available this week.", "template_tokens": [ "activity_label", "duration_minutes", "session_count", "plural_suffix" ], "evidence_fields": [ "session_count", "duration_minutes", "activity_label" ] }, { "case_id": "nut-protein-breakfast", "pillar": "nutrition", "match_type": "goal", "name": "Protein-rich breakfast", "trigger_description": "Selected by the goal rules and compatible with dietary answers.", "condition_codes": [ "action.selected", "diet.compatible" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [ "nutrition_protein_breakfast" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Give the morning meal more staying power", "action_template": "Choose a protein source at breakfast on {{scheduled_days}}", "rationale_template": "This focuses on one clear meal while respecting the dietary preferences and restrictions you recorded.", "template_tokens": [ "scheduled_days" ], "evidence_fields": [ "scheduled_days", "dietary_preferences", "allergy_exclusions" ] }, { "case_id": "nut-protein-each", "pillar": "nutrition", "match_type": "goal", "name": "Protein across the day", "trigger_description": "Training or recovery goal supports protein distribution and the action is compatible.", "condition_codes": [ "action.selected", "diet.compatible", "plan.has_structured_training" ], "eligible_goal_ids": [ "body", "fitness", "healthspan" ], "source_action_ids": [ "nutrition_protein_each_meal" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Spread protein across the day", "action_template": "Add a protein source to each meal on {{scheduled_days}}", "rationale_template": "Spreading protein across meals supports the structured training already planned for this week.", "template_tokens": [ "scheduled_days" ], "evidence_fields": [ "scheduled_days", "structured_sessions", "dietary_preferences" ] }, { "case_id": "nut-slow-carb", "pillar": "nutrition", "match_type": "goal", "name": "Slower-digesting lunch choice", "trigger_description": "All-day energy or sleep goal and compatible dietary answers.", "condition_codes": [ "action.selected", "diet.compatible" ], "eligible_goal_ids": [ "energy", "sleep" ], "source_action_ids": [ "nutrition_slow_carb_lunch" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Make lunch carry the afternoon", "action_template": "Choose a slower-digesting carbohydrate at lunch on {{scheduled_days}}", "rationale_template": "This focuses the action at lunch while keeping the choice aligned with your recorded preferences and restrictions.", "template_tokens": [ "scheduled_days" ], "evidence_fields": [ "scheduled_days", "dietary_preferences", "allergy_exclusions" ] }, { "case_id": "nut-balanced-lunch", "pillar": "nutrition", "match_type": "goal", "name": "Balanced lunch", "trigger_description": "Body composition or healthspan goal and a lunch action is selected.", "condition_codes": [ "action.selected", "diet.compatible" ], "eligible_goal_ids": [ "body", "healthspan" ], "source_action_ids": [ "nutrition_plate_built_lunch", "nutrition_balanced_meal" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Give lunch a clear structure", "action_template": "Build a balanced lunch on {{scheduled_days}}", "rationale_template": "The plan uses one specific meal rather than asking you to change every plate. The exact foods stay within the preferences you recorded.", "template_tokens": [ "scheduled_days" ], "evidence_fields": [ "scheduled_days", "lunch_source", "dietary_preferences" ] }, { "case_id": "nut-snack", "pillar": "nutrition", "match_type": "exact", "name": "Afternoon snack swap", "trigger_description": "Questionnaire or food context supports an afternoon snack action.", "condition_codes": [ "questionnaire.afternoon_snack_relevant" ], "eligible_goal_ids": [ "energy", "body" ], "source_action_ids": [ "nutrition_snack_swap" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Make the afternoon snack more useful", "action_template": "Choose protein or fruit for your afternoon snack on {{scheduled_days}}", "rationale_template": "The afternoon snack gives you one clear moment to choose protein or fruit.", "template_tokens": [ "scheduled_days" ], "evidence_fields": [ "scheduled_days", "snack_context" ] }, { "case_id": "nut-early-dinner", "pillar": "nutrition", "match_type": "goal", "name": "Earlier, lighter dinner", "trigger_description": "Sleep or energy goal with a suitable evening meal window.", "condition_codes": [ "sleep.window.available" ], "eligible_goal_ids": [ "energy", "sleep" ], "source_action_ids": [ "nutrition_earlier_lighter_dinner" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Leave more room between dinner and bed", "action_template": "Finish a lighter dinner by {{target_time}} on {{scheduled_days}}", "rationale_template": "Finishing dinner earlier creates a clearer gap before your planned sleep time.", "template_tokens": [ "scheduled_days", "target_time" ], "evidence_fields": [ "target_time", "scheduled_days", "sleep_window" ] }, { "case_id": "nut-lunch-prep", "pillar": "nutrition", "match_type": "context", "name": "Prepare tomorrow's lunch", "trigger_description": "Home-cooked lunch preference and a suitable evening or Sunday slot.", "condition_codes": [ "meal_source.lunch.home_cooked" ], "eligible_goal_ids": [ "energy", "body", "sleep", "healthspan" ], "source_action_ids": [ "nutrition_prepare_lunch" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Make tomorrow's lunch easier to follow", "action_template": "Prepare tomorrow's lunch on {{scheduled_day}}", "rationale_template": "You said home-prepared lunches fit your routine. The plan uses one preparation slot rather than adding work to every day.", "template_tokens": [ "scheduled_day" ], "evidence_fields": [ "scheduled_day", "lunch_source" ] }, { "case_id": "nut-caffeine", "pillar": "nutrition", "match_type": "exact", "name": "Caffeine cutoff", "trigger_description": "Caffeine use is declared and sleep timing supports a cutoff action.", "condition_codes": [ "questionnaire.caffeine.confirmed", "sleep.window.available" ], "eligible_goal_ids": [ "energy", "sleep" ], "source_action_ids": [ "nutrition_caffeine_cutoff" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Move the last coffee earlier", "action_template": "Finish your last coffee by {{cutoff_time}} on {{scheduled_days}}", "rationale_template": "An earlier caffeine cutoff creates more space between your last coffee and planned bedtime.", "template_tokens": [ "cutoff_time", "scheduled_days" ], "evidence_fields": [ "cutoff_time", "scheduled_days", "caffeine_use" ] }, { "case_id": "nut-post-training", "pillar": "nutrition", "match_type": "context", "name": "Post-training carbohydrate", "trigger_description": "A structured workout is scheduled on the same day.", "condition_codes": [ "plan.structured_workout.same_day" ], "eligible_goal_ids": [ "fitness", "healthspan" ], "source_action_ids": [ "nutrition_post_training_carbs" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Refuel the session already in your plan", "action_template": "Add a carbohydrate portion to the meal after training on {{scheduled_days}}", "rationale_template": "This pairs the meal action with the structured training already planned for the same day.", "template_tokens": [ "scheduled_days" ], "evidence_fields": [ "scheduled_days", "paired_workout_id" ] }, { "case_id": "nut-vegetables", "pillar": "nutrition", "match_type": "goal", "name": "Vegetable variety", "trigger_description": "Healthspan or body composition goal and no recorded restriction prevents it.", "condition_codes": [ "diet.compatible" ], "eligible_goal_ids": [ "body", "healthspan" ], "source_action_ids": [ "nutrition_three_vegetables" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Add more variety to today's meals", "action_template": "Choose {{target_varieties}} different vegetables on {{scheduled_days}}", "rationale_template": "The saved target keeps this action specific and easy to track.", "template_tokens": [ "scheduled_days", "target_varieties" ], "evidence_fields": [ "target_varieties", "scheduled_days" ] }, { "case_id": "nut-legume", "pillar": "nutrition", "match_type": "preference", "name": "Legume or wholegrain", "trigger_description": "Dietary pattern supports legumes or wholegrains.", "condition_codes": [ "diet.legume_or_wholegrain_compatible" ], "eligible_goal_ids": [ "energy", "body", "healthspan" ], "source_action_ids": [ "nutrition_legume_or_wholegrain" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Add one fibre-rich staple", "action_template": "Add a legume or wholegrain to {{meal_label}} on {{scheduled_days}}", "rationale_template": "The action uses a food group compatible with the preferences and restrictions you recorded, at one named meal moment.", "template_tokens": [ "meal_label", "scheduled_days" ], "evidence_fields": [ "meal_label", "scheduled_days", "dietary_preferences" ] }, { "case_id": "nut-home-dinner", "pillar": "nutrition", "match_type": "preference", "name": "Home-cooked dinner", "trigger_description": "Home-cooked dinner preference and an evening slot.", "condition_codes": [ "meal_source.dinner.home_cooked" ], "eligible_goal_ids": [ "body", "healthspan" ], "source_action_ids": [ "nutrition_home_cooked_dinner" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Use one dinner you can repeat", "action_template": "Cook one simple dinner at home on {{scheduled_day}}", "rationale_template": "Home cooking is already part of your answers. The plan asks for one specific dinner, not a complete change to the week.", "template_tokens": [ "scheduled_day" ], "evidence_fields": [ "scheduled_day", "dinner_source" ] }, { "case_id": "nut-vegetarian", "pillar": "nutrition", "match_type": "preference", "name": "Vegetarian compatibility", "trigger_description": "Vegetarian preference or restriction is recorded.", "condition_codes": [ "diet.preference.vegetarian" ], "eligible_goal_ids": [ "energy", "body", "fitness", "healthspan" ], "source_action_ids": [ "nutrition_protein_breakfast", "nutrition_protein_each_meal", "nutrition_balanced_meal", "nutrition_plate_built_lunch", "nutrition_legume_or_wholegrain" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Use a protein choice that fits how you eat", "action_template": "Add one of your usual vegetarian protein sources to {{meal_label}}", "rationale_template": "This keeps the meal aligned with the vegetarian preference you recorded.", "template_tokens": [ "meal_label" ], "evidence_fields": [ "meal_label", "dietary_preferences" ] }, { "case_id": "nut-vegan", "pillar": "nutrition", "match_type": "preference", "name": "Vegan compatibility", "trigger_description": "Vegan preference or restriction is recorded.", "condition_codes": [ "diet.preference.vegan" ], "eligible_goal_ids": [ "energy", "body", "fitness", "healthspan" ], "source_action_ids": [ "nutrition_protein_breakfast", "nutrition_protein_each_meal", "nutrition_balanced_meal", "nutrition_plate_built_lunch", "nutrition_legume_or_wholegrain" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Use a protein choice that fits how you eat", "action_template": "Add one of your usual plant protein sources to {{meal_label}}", "rationale_template": "This keeps the meal aligned with the vegan preference you recorded.", "template_tokens": [ "meal_label" ], "evidence_fields": [ "meal_label", "dietary_preferences" ] }, { "case_id": "nut-pescatarian", "pillar": "nutrition", "match_type": "preference", "name": "Pescatarian compatibility", "trigger_description": "Pescatarian preference is recorded.", "condition_codes": [ "diet.preference.pescatarian" ], "eligible_goal_ids": [ "energy", "body", "fitness", "healthspan" ], "source_action_ids": [ "nutrition_protein_breakfast", "nutrition_protein_each_meal", "nutrition_balanced_meal", "nutrition_plate_built_lunch" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Use a protein choice already familiar to you", "action_template": "Add a pescatarian protein source to {{meal_label}}", "rationale_template": "The meal action uses the preference you recorded. It stays specific to the meal without prescribing an unconfirmed food.", "template_tokens": [ "meal_label" ], "evidence_fields": [ "meal_label", "dietary_preferences" ] }, { "case_id": "nut-allergy", "pillar": "nutrition", "match_type": "safety", "name": "Allergy or intolerance filter", "trigger_description": "One or more food allergies, intolerances or religious restrictions are recorded.", "condition_codes": [ "diet.has_restriction" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [], "applies_to_any_saved_action": true, "excluded_from_focus": false, "target_template": "Keep the food action inside your restrictions", "action_template": "{{action_sentence}} using an option that fits your recorded restrictions", "rationale_template": "This keeps the meal action compatible with the food restrictions you recorded.", "template_tokens": [ "action_sentence" ], "evidence_fields": [ "action_label", "allergy_exclusions", "dietary_preferences" ] }, { "case_id": "nut-travel", "pillar": "nutrition", "match_type": "context", "name": "Eating away from home", "trigger_description": "Frequent travel, ordered meals or restaurant meal source.", "condition_codes": [ "meal_source.bought_or_ordered" ], "eligible_goal_ids": [ "energy", "body", "sleep", "healthspan" ], "source_action_ids": [ "nutrition_balanced_meal", "nutrition_plate_built_lunch", "nutrition_snack_swap", "nutrition_earlier_lighter_dinner" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Keep one food choice clear while away", "action_template": "{{action_sentence}} on {{scheduled_day}}", "rationale_template": "This keeps the meal action practical when you are buying or ordering food away from home.", "template_tokens": [ "action_sentence", "scheduled_day" ], "evidence_fields": [ "action_label", "meal_label", "scheduled_day" ] }, { "case_id": "nut-fallback", "pillar": "nutrition", "match_type": "fallback", "name": "Nutrition default fallback", "trigger_description": "No reliable food preference or meal context supports a more specific rationale.", "condition_codes": [ "always" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [], "applies_to_any_saved_action": true, "excluded_from_focus": false, "target_template": "Make one meal easier to repeat", "action_template": "{{action_sentence}} on {{scheduled_days}}", "rationale_template": "Focusing on one meal action makes it easier to repeat during the week.", "template_tokens": [ "action_sentence", "scheduled_days" ], "evidence_fields": [ "action_label", "meal_label", "scheduled_days" ] }, { "case_id": "rec-wake", "pillar": "recovery", "match_type": "exact", "name": "Consistent wake time", "trigger_description": "Reliable sleep history or questionnaire wake time supports a target.", "condition_codes": [ "sleep.target_wake_time.available" ], "eligible_goal_ids": [ "energy", "body", "sleep", "healthspan" ], "source_action_ids": [ "wellness_fixed_wake_time" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Anchor the morning at a time that fits your routine", "action_template": "Wake at {{target_time}} on {{scheduled_days}}", "rationale_template": "The wake time reflects the sleep routine available when this plan was created.", "template_tokens": [ "scheduled_days", "target_time" ], "evidence_fields": [ "target_time", "scheduled_days", "sleep_source" ] }, { "case_id": "rec-lights", "pillar": "recovery", "match_type": "exact", "name": "Planned lights-out time", "trigger_description": "Reliable sleep timing or questionnaire bedtime supports a target.", "condition_codes": [ "sleep.target_lights_out.available" ], "eligible_goal_ids": [ "energy", "sleep", "healthspan" ], "source_action_ids": [ "wellness_lights_out" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Give the night a clear stopping point", "action_template": "Turn the lights out at {{target_time}} on {{scheduled_days}}", "rationale_template": "A clear lights-out time gives your evening a consistent stopping point.", "template_tokens": [ "scheduled_days", "target_time" ], "evidence_fields": [ "target_time", "scheduled_days", "sleep_window" ] }, { "case_id": "rec-wind", "pillar": "recovery", "match_type": "exact", "name": "Evening wind-down", "trigger_description": "Sleep insight or questionnaire points to a missing wind-down routine.", "condition_codes": [ "sleep.wind_down_relevant" ], "eligible_goal_ids": [ "energy", "sleep", "healthspan" ], "source_action_ids": [ "wellness_wind_down" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Put a buffer before bed", "action_template": "Begin a {{duration_minutes}}-minute wind-down at {{target_time}}", "rationale_template": "Your recent sleep pattern or answers make the evening transition the useful place to act. The plan keeps it to one clear routine.", "template_tokens": [ "duration_minutes", "target_time" ], "evidence_fields": [ "duration_minutes", "target_time", "related_insight" ] }, { "case_id": "rec-screen", "pillar": "recovery", "match_type": "exact", "name": "Screen cutoff", "trigger_description": "Bedtime screen use is declared and a valid sleep window exists.", "condition_codes": [ "questionnaire.bedtime_screen_use.confirmed" ], "eligible_goal_ids": [ "energy", "body", "sleep" ], "source_action_ids": [ "wellness_screens_off" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Clear the last part of the evening", "action_template": "Turn screens off {{duration_minutes}} minutes before bed on {{scheduled_days}}", "rationale_template": "A screen-free buffer gives the evening routine a clear transition towards bed.", "template_tokens": [ "duration_minutes", "scheduled_days" ], "evidence_fields": [ "duration_minutes", "scheduled_days", "screen_use" ] }, { "case_id": "rec-earlier", "pillar": "recovery", "match_type": "exact", "name": "Earlier bedtime opportunity", "trigger_description": "Recent sleep duration is below the user's usual pattern and bedtime can move.", "condition_codes": [ "sleep.duration.below_personal_baseline" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [ "wellness_earlier_bed" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Make a little more room for sleep", "action_template": "Go to bed {{duration_minutes}} minutes earlier on {{scheduled_days}}", "rationale_template": "Your recent nights have been shorter than your usual pattern. The plan adds a modest sleep window rather than making a result claim.", "template_tokens": [ "duration_minutes", "scheduled_days" ], "evidence_fields": [ "duration_minutes", "scheduled_days", "sleep_baseline" ] }, { "case_id": "rec-sunlight", "pillar": "recovery", "match_type": "goal", "name": "Morning sunlight", "trigger_description": "Sleep or energy goal and a morning action is suitable.", "condition_codes": [ "action.selected" ], "eligible_goal_ids": [ "energy", "body", "sleep", "healthspan" ], "source_action_ids": [ "wellness_morning_sunlight" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Give the morning a clear cue", "action_template": "Get outside for {{duration_minutes}} minutes after waking", "rationale_template": "A short morning outdoor cue gives your daily routine a clear starting point.", "template_tokens": [ "duration_minutes" ], "evidence_fields": [ "duration_minutes", "wake_window" ] }, { "case_id": "rec-breathe", "pillar": "recovery", "match_type": "context", "name": "Breathing break for a desk day", "trigger_description": "Desk-based or busy work context with a short available window.", "condition_codes": [ "profile.work_style.desk_or_busy" ], "eligible_goal_ids": [ "energy", "sleep", "healthspan" ], "source_action_ids": [ "wellness_breathing_break" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Put one quiet break into the workday", "action_template": "Take a {{duration_minutes}}-minute breathing break at {{timing_label}}", "rationale_template": "Your workday is packed and the available window is short. The plan uses one brief pause instead of adding another long task.", "template_tokens": [ "duration_minutes", "timing_label" ], "evidence_fields": [ "duration_minutes", "timing_label", "work_style" ] }, { "case_id": "rec-mindful", "pillar": "recovery", "match_type": "preference", "name": "Existing mindful routine", "trigger_description": "Mindful sessions appear in Apple Health or the questionnaire.", "condition_codes": [ "health.mindful_session.familiar" ], "eligible_goal_ids": [ "energy", "sleep", "healthspan" ], "source_action_ids": [ "wellness_breathing_break" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Keep the quiet routine you already use", "action_template": "Take a {{duration_minutes}}-minute breathing break on {{scheduled_days}}", "rationale_template": "Mindful sessions already appear in your recent history or answers. The plan keeps that familiar pattern in the week.", "template_tokens": [ "duration_minutes", "scheduled_days" ], "evidence_fields": [ "duration_minutes", "scheduled_days", "mindful_source" ] }, { "case_id": "rec-rhr", "pillar": "recovery", "match_type": "exact", "name": "Resting heart rate above usual", "trigger_description": "A reliable personal baseline and recent resting heart rate are available, and the selected recovery action is compatible.", "condition_codes": [ "health.resting_heart_rate.above_personal_baseline" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [ "wellness_breathing_break", "wellness_wind_down" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Give recovery more room this week", "action_template": "{{action_sentence}} on {{scheduled_days}}", "rationale_template": "Your recent resting heart rate is above your usual pattern, so this week leaves more room for recovery.", "template_tokens": [ "action_sentence", "scheduled_days" ], "evidence_fields": [ "action_sentence", "scheduled_days", "rhr_baseline" ] }, { "case_id": "rec-hrv", "pillar": "recovery", "match_type": "exact", "name": "HRV below usual", "trigger_description": "A reliable personal baseline and recent HRV are available, and the selected recovery action is compatible.", "condition_codes": [ "health.hrv.below_personal_baseline" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [ "wellness_breathing_break", "wellness_wind_down" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Keep the first week easier to absorb", "action_template": "{{action_sentence}} on {{scheduled_days}}", "rationale_template": "Your recent HRV is below your usual pattern, so the first week keeps recovery clear and manageable.", "template_tokens": [ "action_sentence", "scheduled_days" ], "evidence_fields": [ "action_sentence", "scheduled_days", "hrv_baseline" ] }, { "case_id": "rec-sleep-short", "pillar": "recovery", "match_type": "exact", "name": "Sleep duration below usual", "trigger_description": "Reliable sleep duration is shorter than the personal baseline, and the selected recovery action supports sleep opportunity.", "condition_codes": [ "sleep.duration.below_personal_baseline" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [ "wellness_earlier_bed", "wellness_lights_out", "wellness_screens_off", "wellness_wind_down" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Raise the sleep opportunity before adding more load", "action_template": "{{action_sentence}} on {{scheduled_days}}", "rationale_template": "Your recent sleep has been shorter than your usual pattern, so this action creates more room for recovery.", "template_tokens": [ "scheduled_days", "action_sentence" ], "evidence_fields": [ "action_sentence", "scheduled_days", "sleep_baseline" ] }, { "case_id": "rec-sleep-variable", "pillar": "recovery", "match_type": "exact", "name": "Variable sleep timing", "trigger_description": "Reliable sleep history shows an inconsistent sleep or wake window.", "condition_codes": [ "sleep.timing.variable" ], "eligible_goal_ids": [ "energy", "body", "sleep", "healthspan" ], "source_action_ids": [ "wellness_fixed_wake_time", "wellness_lights_out" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Make one part of the sleep window more regular", "action_template": "Follow your {{target_time}} sleep timing on {{scheduled_days}}", "rationale_template": "Your recent sleep timing has moved around. The plan anchors one end of the night rather than changing everything at once.", "template_tokens": [ "scheduled_days", "target_time" ], "evidence_fields": [ "sleep_timing_action", "target_time", "scheduled_days" ] }, { "case_id": "rec-busy", "pillar": "recovery", "match_type": "context", "name": "Busy day adaptation", "trigger_description": "Daily check-in is Busy or available time is reduced.", "condition_codes": [ "daily_check_in.busy" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [], "applies_to_any_saved_action": true, "excluded_from_focus": false, "target_template": "Keep recovery possible on the packed day", "action_template": "Use the {{duration_minutes}}-minute version of {{recovery_action_label}}", "rationale_template": "A shorter version keeps recovery manageable on a day with less time.", "template_tokens": [ "duration_minutes", "recovery_action_label" ], "evidence_fields": [ "duration_minutes", "recovery_action_label", "check_in_status" ] }, { "case_id": "rec-travel", "pillar": "recovery", "match_type": "context", "name": "Travelling today", "trigger_description": "Daily check-in is Travelling or travel context is active.", "condition_codes": [ "daily_check_in.travelling" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [], "applies_to_any_saved_action": true, "excluded_from_focus": false, "target_template": "Keep one recovery cue while travelling", "action_template": "{{action_sentence}} at {{local_timing_label}}", "rationale_template": "This keeps recovery possible while you are away from your usual space and equipment.", "template_tokens": [ "local_timing_label", "action_sentence" ], "evidence_fields": [ "travel_safe_action", "local_timing_label", "check_in_status" ] }, { "case_id": "rec-sick", "pillar": "recovery", "match_type": "safety", "name": "Sick today", "trigger_description": "Daily check-in is Sick.", "condition_codes": [ "daily_check_in.sick" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [], "applies_to_any_saved_action": true, "excluded_from_focus": false, "target_template": "Let today be lighter", "action_template": "{{action_sentence}} if it feels manageable", "rationale_template": "You marked today as sick. The plan removes the harder load and keeps only the lower-demand action selected for today.", "template_tokens": [ "action_sentence" ], "evidence_fields": [ "sick_day_action", "check_in_status" ] }, { "case_id": "rec-social", "pillar": "recovery", "match_type": "preference", "name": "Social walk", "trigger_description": "Social connection context supports the approved walk-with-someone action.", "condition_codes": [ "action.selected" ], "eligible_goal_ids": [ "energy", "sleep", "healthspan" ], "source_action_ids": [ "wellness_walk_with_someone" ], "applies_to_any_saved_action": false, "excluded_from_focus": false, "target_template": "Pair light movement with time together", "action_template": "Take a {{duration_minutes}}-minute walk with someone on {{scheduled_day}}", "rationale_template": "This pairs gentle movement with time together in one manageable action.", "template_tokens": [ "duration_minutes", "scheduled_day" ], "evidence_fields": [ "duration_minutes", "scheduled_day" ] }, { "case_id": "rec-hydration", "pillar": "recovery", "match_type": "context", "name": "Water stays supplementary", "trigger_description": "Water tracking is enabled on the dashboard.", "condition_codes": [ "dashboard.water_tracking.enabled" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [ "passive_water" ], "applies_to_any_saved_action": false, "excluded_from_focus": true, "target_template": "Keep water in its own tracker", "action_template": "Track {{water_target_ml}} ml in the water section", "rationale_template": "Water remains visible alongside the three focus cards without replacing your recovery action.", "template_tokens": [ "water_target_ml" ], "evidence_fields": [ "water_target_ml" ] }, { "case_id": "rec-fallback", "pillar": "recovery", "match_type": "fallback", "name": "Recovery default fallback", "trigger_description": "No reliable sleep or recovery fact supports a more specific rationale.", "condition_codes": [ "always" ], "eligible_goal_ids": [ "energy", "body", "sleep", "fitness", "healthspan" ], "source_action_ids": [], "applies_to_any_saved_action": true, "excluded_from_focus": false, "target_template": "Protect one regular recovery cue", "action_template": "{{action_sentence}} on {{scheduled_days}}", "rationale_template": "This keeps one clear recovery action in your week while more of your routine becomes available.", "template_tokens": [ "action_sentence", "scheduled_days" ], "evidence_fields": [ "recovery_action_label", "scheduled_days" ] } ] }