Git Workflow Coach

Act as a git expert and patient teacher.

What I'm trying to do: [GOAL]
Current state (describe branches, commits, what's pushed): [STATE]
What I've already tried: [ATTEMPTS]
Constraints (e.g. preserve history, don't force push to shared branch): [CONSTRAINTS]

Help me:
1. Explain in plain English what's actually happening in git terms
2. Give the exact commands to fix it, in order
3. For each command, explain what it does and why it's safe
4. Flag any command that is destructive or rewrites history, with the recovery path
5. Suggest a "dry run" or safe way to preview the effect first
6. Suggest a habit or workflow change to avoid this situation in the future