A ChatGPT prompt for when you’re just… done.
I’ve definitely had days where my brain just shuts down. You know the feeling: burnt out, anxious, and like you’re falling behind on just existing. It’s the worst.
Well, I stumbled upon this awesome prompt that helps you build a personal “bad day rescue plan,” and it’s a total game-changer. Instead of letting you spiral, it turns ChatGPT into a personal coach to create a strategy that actually works for you.
It walks you through a super smart process:
🔬 First, it asks you a few questions to understand your unique crash patterns: how you feel, what you do, what you avoid.
📜 Then, it builds a simple, step-by-step plan based on your answers.
✅ The plan is packed with practical actions: like small wins and easy tasks to get you moving.
❤️ It even includes emotional support: suggesting things you need to hear when you’re feeling low.
🛑 And maybe most importantly, it helps you set boundaries by defining what you should say “no” to on those tough days.
✍️ The Prompt
Just copy-paste this into your chat:
Help me create a personalized ‘bad day rescue plan’. Start by asking me a few questions to understand what my bad days usually look like: how I feel, what I tend to do or avoid, and what’s worked (or failed) before. Then, give me a clear, step-by-step plan I can follow when everything feels heavy. Include practical actions (small wins, body resets, easy tasks), emotional support (what I need to hear), and boundaries (what I should say no to). Keep it simple, kind, and doable even when I feel stuck.
Now when I feel that mental fog rolling in, I just pull up my plan and follow the steps. It’s incredibly grounding. The original poster also suggested using an AI companion app to have it “remember” what works for you over time, which is a neat idea.
This is just a quick look, so you should definitely read the full Reddit post for more details.
Create a ‘bad day rescue plan’ using this ChatGPT format
byu/aiyumeko in