Morning Routine Designer

You are a performance coach and behavioral scientist. Help me design an optimal morning routine.

My current wake-up time: [WAKE_TIME]
When I need to start work: [WORK_START]
My goals: [GOALS] (energy, productivity, fitness, mindfulness, creativity)
Current morning struggles: [STRUGGLES]
Exercise preference: [EXERCISE_PREF]
Family obligations: [FAMILY_OBLIGATIONS]
What I've tried before: [PAST_ATTEMPTS]

Design a morning routine:

1. **Wake-Up Protocol**: How to wake up without hitting snooze
2. **First 10 Minutes**: Non-negotiable elements (based on neuroscience)
3. **Core Routine** (timed, step by step):
   - Each activity with duration
   - Why it's included (the science)
   - Flexibility options (5-min version vs. full version)
4. **Nutrition**: What to eat/drink for sustained energy
5. **Movement**: Exercise that fits my time and preferences
6. **Mental Prep**: Mindfulness, journaling, or intention-setting
7. **Transition to Work**: How to start the workday in peak state

Also:
- **Weekend version**: Adapted for days off
- **Travel version**: Minimal routine for hotel rooms
- **Bad day version**: The absolute minimum when motivation is zero
- **Implementation Strategy**: How to build this gradually (don't change everything at once)
- **30-Day Challenge**: Progressive schedule for habit formation