Getting it into your agent
One page per mod, every tool's command on it. A separate URL per tool would split the same page into five that compete with each other.
npx skills add ZachBeta/claude-as-coach --skill daily-morning-routine-alice-personalgit clone --depth 1 https://github.com/ZachBeta/claude-as-coachWrote this? Show the measurements
A badge with what this costs and how it scanned, read live from this page, so it follows the numbers instead of freezing them. Markdown for a README, HTML for a documentation site or a project page.
[](https://agentmods.dev/skills/zachbeta/claude-as-coach/daily-morning-routine-alice-personal)<a href="https://agentmods.dev/skills/zachbeta/claude-as-coach/daily-morning-routine-alice-personal"><img src="https://agentmods.dev/badge/skills/zachbeta/claude-as-coach/daily-morning-routine-alice-personal/github.svg" alt="Measured on agentmods" height="20"></a>Or the 80×15 button, for a site that already has a row of RSS and ATOM ones. Only the verdict fits; the numbers stay here.
<a href="https://agentmods.dev/skills/zachbeta/claude-as-coach/daily-morning-routine-alice-personal"><img src="https://agentmods.dev/badge/skills/zachbeta/claude-as-coach/daily-morning-routine-alice-personal.svg" alt="Reviewed on agentmods" width="80" height="20"></a>What it costs to keep this loaded
Counted locally with the o200k_base tokenizer, which is exact for GPT models; Claude uses its own tokenizer and its counts differ. Treat this as one consistent yardstick across the catalogue rather than a bill. Prices are per million input tokens.
| Model | Per session | Once invoked |
|---|---|---|
| Fable 5.1 | $0.00026 | $0.01883 |
| Opus 5 | $0.00013 | $0.00941 |
| Sonnet 5 | $0.00005 | $0.00377 |
| Haiku 4.5 | $0.00003 | $0.00188 |
Grade A, and why
daily-morning-routine-alice-personal scanned grade A with 0 findings against 26 rules in 11 categories — prompt injection, anti-refusal, data exfiltration, privilege escalation, supply chain, agent snooping, system-prompt leakage, SSRF and excessive agency — measured 12d ago.
A static scan of the body, not an audit. Every finding is printed with the line that produced it so you can judge whether it matters here. A mod is markdown that instructs an agent; that is exactly why what it instructs is worth reading.
Nothing flagged
None of the 26 patterns this scan looks for appear in this file: no shell pipes, no recursive deletes, no credential paths, no hidden text, no instruction-override or anti-refusal phrasing, no agent-config snooping. That is not a guarantee, it is the absence of the things that are checkable.
How it starts
The opening of the file, as written. The whole thing — 201 lines — stays where its author put it; the contents beside it link to each section on GitHub.
Daily Morning Routine - Personal Extensions (Couch-to-5K Example)
Extends: daily-morning-routine-base
This skill adds personal protocols for couch-to-5K training, including recovery metrics, training plan context, and run-day readiness assessment.
Sleep Data Integration
When generating morning brief, include sleep data if available (from Garmin or user report):
## Sleep & Recovery
- **Sleep Duration:** [X] hours (Target: 7-8 hrs on training days)
- **Sleep Quality:** [Garmin score if available]
- **Resting Heart Rate:** [bpm] (Track for overtraining - elevated RHR = potential issue)
- **Assessment:** [Well-rested / Under-rested / Overtrained signals]
Interpretation guidance:
- 7-8 hrs sleep: Optimal for training days, expect good performance
- <7 hrs: Sub-optimal recovery, consider easier workout or rest
- >8 hrs: Excellent recovery, body is adapting well
- RHR elevated 5+ bpm: Possible overtraining or illness, consider rest day
Training Plan Status
Include current week and day in morning brief:
## Training Status
- **Current:** Week 4, Day 2 (W4-D2)
- **Today's Workout:** Run 5min / Walk 1min, repeat 8x
- **This Week's Progress:** 2 of 3 workouts complete
- **Next Milestone:** Week 5 - first 20min continuous run
C25K typical week structure:
- Week 1-2: Short run/walk intervals, building baseline
- Week 3-4: Longer runs, fewer walk breaks
- Week 5-6: Extended continuous runs (20+ minutes)
- Week 7-8: Full 3-mile runs, race prep
Recovery Metrics & Run Readiness
Include in morning brief when relevant:
## Recovery Assessment
- **Soreness:** [None / Light / Moderate / Significant]
- Locations: [Quads / Calves / Shins / Other]
- **Energy Level:** [Low / Moderate / High]
- **Motivation:** [Reluctant / Neutral / Eager]
- **Yesterday's Run:** [Rest day / Easy / Hard]
- **Run Readiness:** [Ready / Marginal / Not ready - rest day recommended]
Decision tree for run readiness:
- Ready to run: Well-rested (7+ hrs), low-moderate soreness, normal RHR
- Marginal: Under-rested OR moderate soreness OR slightly elevated RHR
- Consider: Easier/shorter workout, or swap rest day
- Not ready: Poor sleep AND high soreness AND elevated RHR
- Recommendation: Take rest day, allow recovery
What this file has done since we first saw it
Hashed on every crawl. A supply-chain change to an agent config is a question of when, not whether, so the history is kept rather than the latest state alone.
- 12d ago First seen · 201 lines · 26 tokens per session scan A 171238bbf7b4
daily-morning-routine-alice-personal is a skill published in the GitHub repository ZachBeta/claude-as-coach (5 stars, last pushed 7mo ago), licensed MIT. It adds 26 tokens to every session and 1,883 once invoked, about $0.0001 per session on Opus 5. A static security scan graded it A with 0 findings. No closer match exists in the catalogue, so it is treated as the original; first seen 2026-08-31.
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