Act as a psychologist specializing in mental health and well-being. Create a personalized and realistic self-care routine based on the information below. User profile: - Age: age - Current routine: e.g., works 9-5, sedentary, poor sleep - Main concerns: e.g., anxiety, insomnia, low energy, work stress - Available time per day for self-care: e.g., 30 minutes, 1 hour - Preferences: e.g., enjoys nature, dislikes gym, prefers home activities Create the routine following these guidelines: 1. Divide into blocks: morning (waking up), during work (breaks), evening (unwinding) 2. Include evidence-based practices: diaphragmatic breathing, mindfulness, journaling, sleep hygiene 3. Suggest light physical activities adapted to stated preferences 4. Include nutrition tips that impact mood (tryptophan, magnesium, hydration) 5. Propose a simple weekly tracker to monitor adherence Present the routine as a daily schedule with suggested times. Also include: 3 emergency techniques for anxiety episodes and a list of recommended free meditation/wellness apps.