Workflow Hub

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Every day, we feature the community's top-voted AI workflow in The Rundown newsletter.

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Whether you joined five minutes ago or you’ve been lurking for months, I want to meet you! Tell us who you are and one thing you’re trying to figure out with AI. I read and reply to every intro 💜 Comment below with: Who you are: your name, what you do, and where you’re based What you’re working on: one thing you’d love to automate, speed up, or figure out with AI Your favorite tool right now (bonus points if it’s one we haven’t heard of) Your LinkedIn, if you’d like to connect. Totally optional

Brooke Benson Question
9

Built a Room-by-Room 3D Home Design Webapp with Claude Cowork in Under an Hour

I built this webapp for a friend who is building a house. It lets you see the finished version of every room in the planned home before anything is built. I described the idea to Claude Cowork, had a short back-and-forth and answered its questions, and it built the app in four stages. 1. Upload one or more floor plans. You can add as many as you need. 2. Select a room from the floor plan. The app shows it in several 3D views that you can rotate. 3. Ask for the room the way you want it when completed. For example: "Show me with a dark colored wood floor with blue walls" 4. Make changes and ask again, such as light colored wood floors. 5. Ask the app to add furniture so you can see how the room will look when finished. 6. Save multiple designs for each room, and export any image as a PNG. The whole build took less than an hour from start to finish. I can share the finished prompt if anyone wants to build something similar.

Michael Saif
  • Claude Cowork
7

Turn Your Camera Manual into an AI Field Assistant

I built this because modern camera manuals are packed with useful information but hard to use when you need an answer quickly. A professional camera can have hundreds of pages covering autofocus, custom buttons, metering, flash, bracketing, and shooting modes. Most of us don't memorize all of it, and during a shoot, when the light is changing or the client is waiting, I didn't want to search through a 300-to-500-page PDF. So, I turned my camera manual into an AI Field Assistant. It works with almost any camera that has a PDF manual, for: -hobbyists, -parents with a new mirrorless camera, -travelers, -people learning manual controls, -anyone switching brands or upgrading bodies, -people who bought a “real” camera and are intimidated by the manual. You need a Claude or ChatGPT account, the mobile app, a Project, your camera manual PDF, and a small Markdown instruction file that tells the AI how to use the manual. The setup is: 1. Create a new Project. 2. Add your camera manual PDF and the instruction Markdown file. I also added optional Markdown reference files for things like lenses, field notes, and troubleshooting, but the core setup works without them. Once the Project is set up, use the mobile app and ask short practical questions like: "flash not firing" “moving outdoors” “flash not firing” “low light checklist” “bracketing off” “which lens should I use?” The Project already knows which camera you use and treats the manual as the source of truth, so you don't have to repeat the model or write long prompts. The best use is before a shoot. Ask it to create quick notes for situations like indoor, outdoor, low-light, action, portrait, flash, or sunset, then keep those notes on your phone for the field. The goal isn't to let AI operate the camera. It's to help you understand your camera faster, prepare before the pressure starts, and avoid missing a shot because the answer was buried in the manual. If anyone wants to try this without building the instruction files from scratch, I already have the Markdown files I use for the assistant, including the camera instructions and optional lens/reference files. I’m happy to share a folder link with anyone who wants to copy the setup and adapt it to their own camera. The only thing you would still need to provide is your own camera manual PDF and any camera/lens-specific information you want the assistant to know.

John Fertic
  • Claude
  • ChatGPT
3

Faith Spiritual Health: A Grok Bot That Helps You Examine and Grow Your Own Beliefs

I built Faith · Spiritual Health as a faith companion for anyone who wants to figure out, examine, and grow their own beliefs, whatever their faith is, or if they have none. The prompt only holds the method. My beliefs, tradition, and trusted sources live in my memory and in my own Google Doc, so the bot can be shared and reused. 1. It interviews you first and assumes nothing. It starts broad, asking about God or a higher power, where truth comes from, what happens after death, and right and wrong. Only after that does it ask whether a tradition or denomination fits. It asks one or two questions at a time. 2. With my OK, it creates a Google Doc called "What I Believe" in my Drive. For each belief, the doc holds a short statement in my words, key texts, a confidence level (firm, growing, or questioning), open questions, and the date it was last reviewed. It reads the doc at the start of every session and only edits after I say yes. 3. We agree on approved sources, like specific scriptures and translations, creeds, and teachers, plus sources not to rely on. Every claim gets a source, and scripture links go to bible.com. 4. Each study session takes one belief or passage: what it says, its history and context, how other traditions see it, the strongest honest challenge, and how my tradition answers. It ends with a two-line takeaway saved to a dated study journal in the doc. 5. A scheduled routine sends one reading and a short study around 10am each day, building on what I'm currently working through. Each study ends with one review question from past takeaways. About one session in three opens by asking what I remember before showing anything. 6. Once a month it looks back at what worked and suggests one or two changes, applied only if I agree. It never messages anyone, makes purchases, or changes my doc without my OK. The result is a living belief doc and a dated study journal I can review anytime.

Rob Mason
  • Google Drive
1

Turn a Real Plant into a Botanical Mandala Coloring Page with ChatGPT

I wanted an intricate adult coloring page based on a thistle, but I didn't want a generic floral mandala. So I combined an AI-generated symmetrical design with a photo of a real plant. This is for anyone who wants a custom botanical coloring page. 1. Ask ChatGPT to generate a botanical mandala inspired by your chosen plant, viewed from above. Specify radial symmetry, intricate details, crisp black outlines, closed shapes for coloring, and a pure white background. 2. Review the first result and keep the design you like. This becomes your foundation. 3. Upload a photograph of your plant, preferably taken directly from above. I used a thistle rosette growing in the garden, with beautifully irregular, spiky leaves. 4. Use this follow-up prompt: "Keep the existing mandala as the central design. Integrate the plant from my uploaded photograph around it, using its natural leaf shapes, veins, jagged edges, and radial growth pattern as inspiration. Create one harmonious botanical mandala suitable for adult coloring. Use crisp black outlines, closed colorable shapes, a pure white background, and no shading, text, or borders." 5. Check the details, line clarity, and overall composition, and ask for adjustments where necessary. The result is a custom thistle mandala that combines the precision of AI patterns with the imperfect geometry of a real plant. My takeaway: let AI create the structure, then let a photograph add the character. I expect this to work with ferns, leaves, succulents, or even tree roots too. Thanks gpt :)

Fien De Waele
  • ChatGPT
2

Turning Therapy Handouts into Simple Interactive Websites with Claude

I'm a psychotherapist in New Zealand. My handouts were static and needed regular updating, so I wanted simple, slightly interactive websites that clients could engage with, without anything massive. I have no coding experience beyond programming a Commodore 64 in BASIC, so I asked Claude to build them. The sites needed to be static, and any data a client enters needed to stay private. 1. I gave Claude a simple design prompt for each tool, starting with the sites I needed. 2. First was an IFS (internal family systems) site, laid out as a house, where a client can map out their internal world and connect the key elements to understand the whole: https://ifs.padma.nz 3. Next was a second house offering a walk through basic tools for emotional regulation. It has no data entry, but includes downloadable information: https://kind.padma.nz 4. Then came a life narrative site using leaves on a tree. Events are logged on a branch with a common theme (for example, school), and photos and music relevant to a life event can be attached: https://leaves.padma.nz 5. Finally, because I use Jung's Active Imagination in my work as outlined by Robert Johnson, I built a site that gives instructions and maps out a pathway for this approach: https://clearing.padma.nz What I end up with is four simple, static sites that replace my out-of-date handouts, with the aim of keeping any client-entered data private.

Robert Ford
  • Claude
  • Claude Code
1

Sending Daily TV Recaps by Paper Letter with Claude, Make.com, and Lob

Last year my daughter went to camp and wanted daily updates on her favorite TV show, which ran every night. The camp only accepts letters, and I did not want to handwrite them every night, so I built a workflow to send them for me. It works for anyone who needs to send physical mail on a regular schedule. Through a website, I used Make.com to build the workflow: 1. It starts at a specific time each day. 2. It asks Claude for a recap of the previous night's episode. 3. The recap is fed into the Make.com workflow. 4. Make.com connects to Lob through an API. 5. I submitted through Lob to create the letter. Every late morning I see the new letter go out, and my daughter gets the episode recap a few days later. Recently I used a very similar workflow to build websites that send letters for people who want to cancel gym memberships or send landlords an email to end a rental. Both are situations where only physical letters are accepted. Connecting these tools took a little time, but it opened up a lot of possibilities, as long as someone still needs a physical letter.

Thomas (Josh) Thephasdin
  • Claude
1

AI Ancestry Research Pipeline: Discovery, Verification, and Family Archives

I’ve developed an autonomous, AI-powered genealogical research system that combines historical investigation, evidence verification, family-tree reconstruction, and digital storytelling. Powered by GPT-6, scheduled AI workflows, archival research tools, and structured databases, the system continuously investigates family histories, cross-references historical records, identifies ancestral connections, resolves conflicting evidence, and documents discoveries with traceable sources. Research is managed through recurring, coordinated workflows that prioritize unanswered questions, preserve findings between sessions, and distinguish verified facts from working hypotheses. The goal is to build on previous discoveries rather than repeatedly starting from scratch. The platform supports two independent projects, Family Tide and Dare · Nation Family Archive, each with its own research records, evidence, and publishing experience. Using Supabase, GitHub, Cloudflare, and custom web interfaces, verified research can be transformed into interactive family trees, ancestral maps, historical timelines, digital artifact collections, and richly illustrated family narratives. The vision: A continuously evolving genealogical intelligence platform that doesn't simply collect names and dates. It investigates, questions, connects, preserves, and tells the stories of generations.

Shawn Van Daele
  • ChatGPT
  • Google Drive
0

Top NSFW AI Chat Options in 2026

If you've spent any time looking for a nsfw ai chat platform, you already know the problem: the search results are full of sites that promise uncensored conversation and then hand you five free messages, a paywall, and a chatbot that forgets your name the second you close the tab. This is the short version of what I found after testing adult AI chat platforms for several months, written for people who want to pick one account and stop cycling through trials. What actually matters in an adult AI chat platform Every nsfw ai chat service claims uncensored responses, character creation, and image generation. The differences show up in the details. Memory is the first. A companion that remembers a running conversation and the small details of your persona feels completely different from one that resets every session. Test it before you pay: talk to a character for twenty messages, come back later, and ask what you talked about. If it has no idea, that's the product you're buying. Censorship limits are the second. "Uncensored" means different things on different sites. Some allow explicit roleplay but block suggestive image requests. Others allow images but water down the chat. Test both paths on a free account before committing. Image quality is the third. Adult AI image generation has improved enormously, and a platform that generates good images inside the same chat thread beats one where you have to use a separate generator. Finally, pricing. Token packs, monthly plans, and coin systems all hide the real cost differently. Compare the monthly cost of a plan you would realistically use. The options worth considering in 2026 Candy AI is the platform I keep coming back to. It combines uncensored chat with image generation in one account, characters stay in persona across long conversations, and memory carries context forward so ongoing roleplay feels natural rather than disjointed. There's a free tier to judge chat and images before paying: candy.ai Other categories worth mentioning: open companion platforms offer big character libraries but vary wildly in what they allow; specialized image generators produce better visuals but usually have no real chat model; and bare-bones chat sites can be cheap but have short memories. How I test each platform I use the same five prompts everywhere so results are comparable: a straightforward companion chat, a roleplay scenario, an image request, a memory test after twenty messages, and a boundary test to find where the limits sit. Every platform has limits, and knowing them before you pay beats discovering them after. I score each platform from one to five on chat quality, image quality, and value, plus a note on where censorship lines fall. Good chat with weak images is fine if you only want conversation, and vice versa. Common mistakes Judging a platform from its marketing page is the biggest one, since those screenshots are made for the landing page. Buying an annual plan during a short trial before testing memory and images is the second. Ignoring privacy and billing practices is the third, and it matters more in this niche than in almost any other software. Picking one platform and giving it a real month usually beats hopping between ten trials. Where to start Candy AI is the easiest place to begin because it covers both uncensored chat and AI image generation in one account: candy.ai Run the five tests on the free tier, then decide whether to pay. If images matter more, look at a dedicated adult image generator first. If long-running roleplay matters more, test memory across several sessions before committing. Either way, compare your pick against a second option with the same prompts. The difference shows up fast. A final note on safety: use a separate email for adult accounts, avoid reusing passwords, and read the billing terms before subscribing. If a platform wants more identity information than you're comfortable with, walk away. The best nsfw ai chat experience is the one you enjoy without wondering where your data went.

Cora Thomas
0

Turning a repeated ChatGPT archive-analysis workflow into a private plugin with Create Plugin

I've been working with ChatGPT on a personal archive project called Atlas. We developed a specific way of analyzing old conversations, discovering creative ideas, reviewing them one by one, and saving the approved results. The workflow worked well, but every new session meant bringing back the instructions and explaining the process again. So I asked ChatGPT's Create Plugin tool to package our process into a private plugin called Atlas Analysis. Here is how it runs now: 1. I open Atlas Analysis and upload my current project ZIP, the original conversation, and an earlier AI (Gemini) analysis. 2. ChatGPT examines the material and identifies potential discoveries. 3. We review each candidate together. I approve, revise, merge, or reject it. 4. Approved discoveries receive their permanent archive IDs, and the session produces an export for my existing local project. The plugin is a first version and I'm still testing and refining it. My favorite part is that I can package a way of working we already developed together, instead of designing every session around a tool's default behavior. I didn't write any plugin code myself. I explained what I wanted, provided my project materials, and ChatGPT built the first version. The result is a reusable tool that saves me from re-explaining the same process each time.

Fien De Waele
  • ChatGPT
  • Gemini
0

Build a Quarterly Claude AI Audit and Self-Improving Feedback Loop

I built a quarterly “AI Audit” of my Claude history, adapted from The Rundown’s AI Audit prompt and turned into a repeating loop. Each quarter, Claude reads every conversation I’ve had and reports patterns I can’t see myself: where my stated priorities differ from where my attention actually goes, which decisions I keep reopening, and connections across work, money, travel, and personal life. It then rewrites its own instructions for working with me based on what it found. I request my Claude data export, and the run finds the export email in Gmail, downloads it through Claude in Chrome, and unzips it on my machine through the desktop app. I never touch a zip file. The conversations are condensed and split by month, and Sonnet subagents pull structured notes from each month. An Opus subagent combines the monthly notes into a quarterly report under strict evidence rules: every finding cites at least three conversations across at least two months, states the strongest counter-evidence, and labels each claim as OBSERVED or INFERRED. When the evidence is thin, it says “insufficient evidence” instead of padding. Claude writes and maintains a Google Doc with two tabs. Reports contains one report per quarter with footnoted citations. Progress compares the quarters and includes two sections I added to the original prompt: Stop / Start / Continue / Change, which generates concrete behavior changes for the next quarter, and a Cross-domain pass, which identifies patterns spanning work, money, body, and personal life that I would not connect on my own. I push back on findings I disagree with. Those corrections go into the doc and a versioned prompt, now v1.1, so the next run does not repeat the mistake. Claude then takes the latest audit and its stored memory about me and proposes rewritten project instructions. The first rewrite removed stale facts and added rules to check memory, docs, and connected apps before saying it does not have something; move long-running threads into a maintained doc because one tracking chat had grown to 434 messages; and name the number that would settle an open decision because the audit showed I close decisions once a number exists and keep circling the ones without one. On the first non-holiday weekday after each quarter closes, a scheduled task emails me to request the export while I am at my desk. Scheduled checks later that day pick up the export and run the whole pipeline from a written runbook. I backfilled Q1–Q3 2026 to start, and Q3 alone covered 151 conversations and 2,922 messages. Step-by-step: 1. I started from The Rundown’s AI Audit prompt. 2. I requested my Claude data export and automated the process of finding the export email in Gmail, downloading it through Claude in Chrome, and unzipping it through the desktop app on my machine. 3. I condensed the conversations, split them by month, and used Sonnet subagents to extract structured notes from each month. 4. I used an Opus subagent to synthesize the monthly notes into a quarterly report. Each finding must cite at least three conversations across at least two months, include the strongest counter-evidence, and be labeled OBSERVED or INFERRED. Thin evidence is reported as “insufficient evidence.” 5. I had Claude write the results to a Google Doc with Reports and Progress tabs, including footnoted quarterly reports, cross-quarter comparisons, Stop / Start / Continue / Change recommendations, and a Cross-domain pass. 6. I challenged findings I disagreed with and stored those corrections in the doc and in the versioned prompt, now v1.1. 7. I had Claude use the latest audit and its stored memory about me to rewrite its project instructions, including rules about checking connected sources, maintaining long-running threads in a doc, and naming the number that would settle an open decision. 8. I scheduled the export request for the first non-holiday weekday after each quarter closes, then used scheduled checks and a written runbook to run the pipeline. 9. I backfilled Q1–Q3 2026, with Q3 covering 151 conversations and 2,922 messages. 10. To build your own version, add the evidence rules and OBSERVED/INFERRED labels, split the work into inexpensive monthly extraction and one strong synthesis, write the output to a living doc instead of a chat, and make the final step “rewrite your instructions for me.” That turns the audit from a report into a feedback loop.

Bridget Overson
  • Claude Cowork
  • Google Drive
  • Google Calendar
  • Gmail
2

Find Out Which Meetings Raise Your Heart Rate, with Claude or ChatGPT

Your calendar knows when each meeting happened. Your watch knows what your heart was doing. Put both in one chat and see which meetings get to you. Why it's interesting Most of us can name the meeting that drains us, but few of us have checked. Sitting on a call, your heart rate should stay near your quiet daytime level. When it climbs anyway, your wearable has probably logged it. Disclosure: I built freddy, the connector that feeds my wearable data to my AI. Setup 1. Connect your wearable at freddy.coach. For a per-meeting view, use a source that records heart rate through the day: Apple Health, Health Connect or Oura. Garmin gives daily heart rate plus a stress score every few minutes. 2. Add freddy in Claude (Customize, Connectors) or ChatGPT (the freddy plugin, then Connect). 3. Connect your calendar in the same place. Google Calendar needs a paid plan in both. The prompts Prompt 1: "Using freddy and my calendar, list last week's meetings. For each, compare my heart rate during the meeting with my baseline: my median heart rate in quiet, meeting-free working hours that week. Skip meetings where my steps show I was walking. Rank the top 5, use my local time and name the source for every number." Prompt 2: "Add stress where my device logs it through the day. Compare my HRV the night after my heaviest meeting day with my other nights. Never mix HRV from different devices." Prompt 3: "If you only have daily numbers, don't estimate per meeting. Compare heavy-meeting days (4+ hours) with light days on heart rate, resting heart rate, stress and any blood pressure cuff readings, and tell me how many readings each group has." Blood pressure only works with cuff readings, like a Withings BPM. Those are spot readings, so you compare days, not meetings. Example output, illustrative numbers Baseline: 66 bpm (Oura, 5 minute readings) 1. Tue 14:00, Budget review (60 min): avg 82 bpm, +16, peak 94 2. Thu 09:30, Investor update (45 min): avg 79 bpm, +13 3. Mon 11:00, Hiring debrief (30 min): avg 75 bpm, +9 4. Fri 10:00, Standup (15 min): avg 69 bpm, +3 5. Wed 16:00, Design review (45 min): avg 68 bpm, +2 Skipped: Wed 12:00 walking 1:1 (2,300 steps). HRV after Tuesday: 39 ms vs 47 ms on other nights. What to do with it Check what your top two share (time of day, people, topic), move or shorten one, and rerun the prompt next week. Not medical advice, just a closer look at your own data.

Tom Tomaszewski
  • Claude
  • ChatGPT
  • Google Calendar
  • Oura
0

Use ChatGPT to Visualize a Master Bedroom Renovation

My wife and I used ChatGPT to bring our vision for a new master bedroom to life instead of hiring a designer. We started by sketching the basic layout, which ChatGPT rendered into a floor plan. We identified the wood, the type of cut we wanted, and the finishes. Then we had a detailed conversation about what we wanted the room to look like from each side. For smaller details, we scanned Google Images and Pinterest for inspiration pictures and designs we liked. We used ChatGPT Voice for back-and-forth conversations and final tweaks, re-rendering the images as our ideas developed. We took the final images to our contractor to help him understand the higher-level vision we wanted to achieve. Step-by-step: 1. We sketched the basic layout for the new master bedroom. 2. We used ChatGPT to render the sketch into a floor plan. 3. We identified the wood, the type of cut, and the finishes we wanted. 4. We described what we wanted the room to look like from each side. 5. We scanned Google Images and Pinterest for inspiration pictures and designs. 6. We used ChatGPT Voice for back-and-forth conversations and final tweaks, re-rendering the images as needed. 7. We shared the final images with our contractor to communicate the higher-level vision for the room.

Jonah Wolfraim
  • ChatGPT
2

Display a Synced TASKS.md To-Do List on a Raspberry Pi Dashboard

I built a module that runs in MagicMirror on a Raspberry Pi and displays a real-time to-do list on a television in my office. Claude does an admirable job managing my daily task list, which is stored in `TASKS.md` on my local computer. I wanted an at-a-glance dashboard showing everything I have in progress, sorted by priority and synchronized with that file. I described the goal to Claude Code. Since I already had an old Raspberry Pi 3 and an off-the-shelf widescreen TV in my office, Claude Code suggested running MagicMirror on the Pi and Syncthing on both the Pi and my local computer to keep the file updated. Claude then built the MagicMirror module to read `TASKS.md`. After a few tweaks to remove the default modules and clean up the spacing between items, the display was up and running. I set MagicMirror to start automatically when the Pi boots, so now my to-do list is in front of me all day. Step-by-step: 1. I identified the need for a real-time, at-a-glance view of my prioritized tasks, which were stored in `TASKS.md` on my local computer. 2. I described the goal to Claude Code and told it about the Raspberry Pi 3 and widescreen TV I already had in my office. 3. I followed Claude Code’s suggestion to run MagicMirror on the Pi and Syncthing on both the Pi and my local computer. 4. Claude built a MagicMirror module that reads `TASKS.md`. 5. I removed the default MagicMirror modules and adjusted the spacing between items on the screen. 6. I configured MagicMirror to start automatically when the Raspberry Pi boots.

Ben Blay
  • Claude Code
6

Claude with Home Assistant via MCP: building automations and a daily house status report

I run my Home Assistant smart home with Claude connected through MCP. Claude builds and troubleshoots my automations and emails me a daily house status report. This works well for anyone who wants local control and fewer gadgets tied to someone else's cloud. 1. I created a dedicated Claude Project for the house and gave it this system prompt: "You are the Lead Systems Architect for my Home Assistant home. Prioritize local control, privacy, and reliability. Verify current firmware and integration status by search; don't trust old training data. Enforce four rules: (1) every entity is named domain.location_device_function; (2) automations check the house mode (Home, Night, Vacation) before acting; (3) automations decide when, scripts handle how, and anything over two steps becomes a script; (4) priority order is safety, then manual override, then presence, then schedule. Give complete, copy-paste-ready YAML. Be blunt when a product or hack is unreliable." 2. I load a living setup doc (hardware, integrations, what's been tried, lessons learned) plus Claude's memory, so each session starts where the last one ended. 3. I connect Claude to Home Assistant through MCP, using the ha-mcp server as a custom connector via a Home Assistant Cloud (Nabu Casa) webhook URL. Claude reads live device states, history, and existing automations instead of guessing device names. 4. Home Assistant's MCP security policies require my approval before Claude changes or deletes existing automations or configuration. 5. I describe what I want in plain English, such as "warn before the garage auto-closes." Claude checks the live system, researches current hardware and integration status, writes the automation, and explains what changed and why. I approve and test it. 6. A daily scheduled Claude task checks the house each morning and emails a status report covering systems down, automations, energy and water use, and backup health. If anything is red, my phone gets an alert. Result: an audit cut my automations down to the ones that run unattended, hardware troubleshooting is faster, and I no longer buy gadgets that depend on someone else's cloud.

Ken Woodrow
  • Claude
  • Gmail
0

Financial Budget Tracker

I used QuickBooks for years with a personal subscription that cost $38 per month. I replaced it with a workflow Claude built in Python: each month, I upload my bank and credit card statements to a folder, and Claude parses the charges and adds them to a spreadsheet. The spreadsheet automatically assigns charges to categories, which I can change when needed. It separates each bank and credit card account while also providing a combined view. The spreadsheet is linked to a dashboard where I can review spending habits by category, time period, and bank or credit card account. I created the workflow by explaining the desired output in a prompt, and Claude built it for me. Step-by-step: 1. I upload my bank and credit card statements to a folder each month. 2. Claude parses the charges and adds them to a spreadsheet. 3. The spreadsheet automatically assigns each charge to a category, which I can change when needed. 4. I review each bank and credit card account separately or use the combined view. 5. I use the linked dashboard to check spending by category, time period, and account.

Michael Saif
  • Claude Cowork
38

Recovery-aware AI cycling coach for masters rider using Claude, Strava, and Garmin data

I built a recovery-aware cycling coach in Claude for myself, a 60-year-old masters rider. It reads my training and recovery data every morning and tells me whether to go hard, go easy, or rest. It is for masters athletes who recover more slowly than they used to and want a coach that plans around that. 1. I set up a Claude Project with a detailed coaching prompt. It covers my role for Claude, my current training plan, my zones and FTP, and the lessons from my own data about recovering at 60: 72 hours between hard efforts, three weeks to recover from a big multi-day block, and missed hard sessions get skipped, not made up. "You are a cycling coach, exercise physiologist, and sports nutritionist for a 60-year-old masters athlete. Prioritize research on athletes aged 45–65. Cite a study for every physiological claim, or don't make it. Plan around slower masters recovery. Refer anything medical to my doctor. Every review ends with interview questions." 2. I connected Strava through MCP so Claude reads my rides, runs, and lifts directly. 3. I connected Garmin's Personal API through an MCP server so Claude reads overnight HRV, resting heart rate, sleep, and Body Battery. 4. A scheduled task on my Mac runs at 6:45 every morning. It pulls Garmin, Strava, and MyFitnessPal data and rewrites my "Training Command Center" dashboard with a readiness call (go hard, easy, or rest) and coaching notes. My phone gets a link. 5. I check in by chat daily and after big sessions. Claude replies with a verdict, findings with numbers, the exact next session (watts, pace, or sets), and two to four questions about what the data can't show, like motivation, sleep, and appetite. 6. My answers outrank the watch. Readiness is ranked by motivation, then sleep, then appetite, with Garmin data breaking ties, because my HRV did not turn out to predict how well I ride. 7. Noteworthy sessions go into a running "Living Doc" in the Project, so the coach keeps what each season taught. The result is a daily readiness call and a specific next session, built around how I actually recover at 60.

Ken Woodrow
  • Claude
0

Use Grok to Build a Crate-Training Schedule for Outdoor Potty Training

We adopted a two-year-old Yorkie Poo who was only partially pad-trained. Grok helped me create a daily crate-training schedule for taking her outside, and I asked it about every issue or question that came up. For example, I would take her outside and she would stand there staring at me. Grok explained that she might be trying to demand that we go back inside. It told me to turn my body away from her and avoid eye contact, which worked. She eventually toileted outside. Grok also explained that I could not expect her to use indoor pee pads and reliably go outside at the same time. She needed a strict reset schedule to break her old habits. I reported each issue to Grok, and it adjusted her schedule accordingly. I knew exactly when to take her out next and how long to wait for her to pee. She received treats only after eliminating outside. At the beginning, she was out of the crate for only 10 minutes of playtime three times a day. As her compliance improved, Grok increased her time outside the crate. Grok told me that its guidance drew on information from kennel clubs, top breeders, veterinarians, and others, so I felt I was getting high-quality direction. It took her 14 weeks to become reliably trained, and now she is out of the crate most of the time. Grok also rearranged her schedule when we had a party to attend. This is what one of her early schedules looked like: Step-by-step: 1. I took her on her morning walk after the bus as usual and rewarded outdoor elimination. After a short play session, I put her in the crate. 2. At 11:00 a.m., I took her out for a potty break. If she eliminated, she received 45–60 minutes of supervised time in sight or on a leash, followed by crate time. 3. At 2:00 p.m., I took her out again. If she eliminated, she received 30–45 minutes in sight or on a leash, then went into the crate by 2:45 p.m. 4. At 3:15 p.m., I gave her the evening meal. 5. Between 3:45 and 4:00 p.m., I took her outside for a potty attempt and stayed out long enough for her to try properly. I rewarded her only if she eliminated. 6. At 4:00 p.m., I put her in the crate. Water in the crate was fine. 7. If she did not eliminate during the 3:45–4:00 p.m. outing, I still put her in the crate and left for the party at 4:30 p.m. I took her outside as soon as I returned. 8. At 8:30 p.m., I took her out immediately after getting home, rewarded outdoor success, and crated her for the night. 9. I did not give her extra free time after 2:45 p.m. or leave her loose near the table while I got ready. The day was for management, not a training test. She could learn the house rules over time within this structure, but when I could not watch her, she stayed in the crate. I did not cancel the evening because of an unsuccessful potty attempt.

Duffy Russell
  • Grok
1

Backing up Windows files and a 12 GB Outlook archive to one USB drive with FreeFileSync and PowerShell

My Windows File History backup stopped working, and after a lot of troubleshooting I still couldn't get it running reliably. I wanted to keep using one external USB drive, so I asked ChatGPT to help me design a replacement. The result is a two-part automated system: FreeFileSync handles my everyday files, and a PowerShell script handles my roughly 12 GB Outlook archive. It's for anyone comfortable with Windows who has no programming background. 1. ChatGPT walked me through setting up FreeFileSync to mirror my important documents and folders to the external drive, using several source and destination pairs. 2. We created backup batch files for those pairs. 3. I configured RealTimeSync to watch for changes and trigger the backups automatically. 4. We added exclusion filters so the Outlook PST file stays out of continuous sync, since Outlook is normally running and the file needs special handling. 5. ChatGPT wrote a PowerShell script to back up the Outlook archive separately. 6. Windows Task Scheduler runs the script three times a day to check whether a backup is due, using a minimum 14-day interval. 7. The script detects changes so it skips unnecessary backups. 8. When a backup is due, it asks permission to close Outlook, copies the archive, and reopens Outlook automatically. 9. It verifies the copied archive with a SHA-256 checksum. 10. It keeps two rolling versions, Current and Previous, and logs errors. It also has safeguards against failed copies and disconnected drives. 11. ChatGPT helped me test the setup in isolation, verifying three backup rotation scenarios without touching my real Outlook data. What it produces: a configured, automated backup system on one external drive. Initial tests have passed, and the first full production Outlook backup is still pending.

Neville Morcom
  • ChatGPT
0

Build a Weather-Aware Personal Wardrobe App with GPT-6 Astra

I used Astra to redesign my personal wardrobe. I want to dress better, but my absolute worst nightmare is having a closet full of clothes that creates more clutter in my brain. I already have enough to think about, so I built an app that decides what I should wear based on the season and local weather using GPT-6 Astra. I gave it a few full-body photos, my height, weight, sizes, and niche details such as having broad shoulders and needing to tailor my waist. I also shared the colors I like, added a master prompt, and asked it to build a site. The results were incredible. I'm the model in every photo, and Astra's virtual try-on is genuinely impressive. If I can't find a piece online, I update the model and regenerate the pictures. Step-by-step: 1. I opened ChatGPT desktop with GPT-6 Astra and Codex/Sites, then turned on Computer Use and image generation. 2. I started a new chat and uploaded four to eight full-body photos, one clear face photo, and closet photos when available. 3. I pasted the prompt below, filled in my name, city, and sizes, and let it work for one to two hours. 4. I sent a couple of correction passes instead of rebuilding the whole system. I removed things I would never wear and added things I actually wear. PROMPT: GOAL Build a working website called [YOUR NAME]'s Wardrobe. It blends two things: 1) A closed uniform system of exactly 30 looks 2) A personalized shopping portal where I am the model in every photo, Aritzia/Uniqlo catalog quality (seamless studio backdrop, full-body try-on, product-card grid) SITE NAME [YOUR NAME]'s Wardrobe THE ONLY INVENTORY - 7 summer outfits - 7 fall outfits - 7 winter outfits - 7 spring outfits - 1 gym outfit - 1 lounge outfit = 30 looks. Nothing else. Each look is complete: top + bottom or one-piece + shoes + at most 2 extras. Reuse pieces across the 7 looks in a season. Cap unique garments at 35–50 including shoes and outerwear. Throw everything else out. WHO I AM - Name: - Lives: [city] - Height: - Weight: - Sizes (top / bottom / shoe): - Body notes: - Work dress code: - Weekend life: - Style in 5 words: - Colors that work / colors I refuse: - Budget for gap-filling buys: - Hard constraints: Attached photos are the identity lock. Reproduce my real face AND real body in every try-on. Do not slim, lengthen, or beautify me. LIVE WEATHER (required, not a mock) On every page load, fetch live weather for [CITY] from Open-Meteo with no API key. Use the correct lat/long and timezone. Show on the homepage: - “Today in [CITY]” - apparent temperature, condition, rain yes/no - ONE recommended look from the 30 - why that look won - 1 weather swap (if rain starts / if it drops 5°C) Selection logic: - apparent temp ≥ 20°C and dry → Summer pool - 15–19°C dry → Spring pool Mar–May, Fall pool Sep–Nov, otherwise the closer season - 8–14°C → Fall pool, prefer the look that already includes a mid-layer - ≤ 7°C → Winter pool - rain now or daily precipitation ≥ 1mm → jacket + closed shoes, no white sneakers or silk - wind ≥ 25 km/h → prefer a layer - gym / lounge days use those uniforms, add a layer only if ≤ 10°C Never invent an outfit outside the 30. SITE STRUCTURE - Home: today + try-on + wear-this checklist - Summer / Fall / Winter / Spring: 7 look cards each, me wearing the full look - Gym / Lounge - Pieces: every unique garment on me, marked OWNED or BUY - Purge: sell / donate / trash for anything not in the system - Rotation: 4-week calendar per season. Weather can override, but it still has to be one of the 7 (or gym/lounge) VISUAL BAR Premium catalog photography. Gray/white seamless, even light, full body. Do not clone another brand’s logo. This is [YOUR NAME]'s Wardrobe. HOW TO BUILD Step-by-step: 1. Build the 30 looks from my photos, stats, climate, and closet photos. Use owned pieces first. 2. Generate consistent try-ons of me for every look and every piece. 3. Build a real clickable site. Hook live weather. Do not fake it. 4. If an image breaks my face or body, regenerate it before shipping. 5. No payments. Personal wardrobe OS only. OUTPUT Live site, the 30 looks, piece list (owned vs buy), ranked shopping list, purge list, weather mapping, and what you inferred vs what came from my photos. Start now. Make the call if a detail is missing. Only ask if the photos are unusable.

Rowan Cheung
  • ChatGPT
19

An AI-powered master plan for acreage landscaping, covering design, phased builds, irrigation, maintenance, budgets, and long-term care

Start with the property, not a generic landscaping template. Upload photos, measurements, site constraints, current problems, future plans, budget limits, and the look you want. Then use AI to build a complete picture of how the property functions today and how it should evolve over time. Next, work area by area. For overcrowded garden beds, map every tree and shrub, then assess mature size, spacing, health, irrigation coverage, sightlines, and maintenance demands. From there, use AI to determine what should stay, what should move, what should be removed, and how each bed should be reshaped and edged. Convert each recommendation into an execution plan that includes: Step-by-step: 1. The target design 2. A step-by-step build sequence 3. Required materials and tools 4. Budget and priority level 5. Seasonal timing 6. A year-by-year maintenance plan Finally, connect every individual project into one master roadmap. Plan the garden beds, trees, lawn, irrigation, drainage, driveway, shelterbelts, recreation areas, and future buildings together so one improvement does not create a problem somewhere else. The result is a living property operating system. Add a new photo, issue, or idea, and the plan updates with the next best action.

Jeremy Redgate
  • ChatGPT
  • Claude Code
  • Claude
  • Google Drive
  • Google Calendar
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