The “I Don’t Know What’s Wrong” Prompt

Apr 24, 2025

Sometimes you feel off, overwhelmed, scattered, or just… not okay.

And when someone asks, “What’s going on?” the answer is:

“I don’t know. I just feel weird.”

This happens to everyone, but for ADHD folks it can be especially disorienting — because it often shows up as:

The truth is:

You don’t have to understand what’s wrong to start feeling better.
You just have to stop carrying it alone.

Here’s a low-pressure way to start processing when everything feels murky:

“I feel off and I don’t know why. Can I just talk about what’s in my head, and can you help me reflect on it gently — without trying to fix me?”

Then dump it all in. Random thoughts. Emotional noise. Physical sensations. Tasks you’re avoiding.

Messy is fine. Messy is good.

“It sounds like your system is overloaded. You don’t have to make sense of it yet.”
“Would it help to name what parts feel emotional vs physical vs mental?”
“Can I help you write a short check-in message to a friend or coworker if you need support?”
“Want to list a few small wins so your brain doesn’t erase the good stuff too?”

Sometimes just being heard — even by a bot — can create enough calm to name the next step.

“Can you help me write a journal-style reflection on what this fog might be about — and remind me that it’s okay not to have answers yet?”

This turns AI into a kind of externalized self-awareness tool — without the pressure of “doing mindset work.”

Our emotions and executive functions are tightly wired. When one gets messy, the other follows.

AI can help us slow down, name what’s happening, and stay out of the shame loop.

💬 Try this prompt next time you feel “off” but don’t have the words for it.

Let AI witness your mess, and offer reflection — not a fix.

– Jody