Design a Jet-Lag Adjustment Schedule

Create a conservative, non-medical jet-lag adjustment schedule for the supplied itinerary.

Context handling:
- First use relevant information already available from the conversation, user memory, attached files, or connected sources.
- Do not ask the user to repeat information you already have.
- Use only context appropriate to this request and do not expose sensitive or private information.
- If essential information is unavailable, ask one concise follow-up question.
- State important assumptions and never invent facts.

Input:
{{flight_details}}

Produce:
1. Time-zone change summary
2. Optional preparation for the days before departure
3. Sleep and wake targets
4. General light-exposure windows
5. Meal, hydration, and gentle activity timing
6. Arrival-day plan
7. Simplified version if preparation is impossible

Requirements:
Do not recommend medication, supplements, unsafe sleep deprivation, or guarantee outcomes. Advise users with health conditions or major concerns to consult a qualified clinician.

What to expect

Example output

Example context

Example input