The “I Don’t Know Where to Start” Rescue Prompt
Feeling stuck? Let AI turn chaos into your next small, doable step — without the overwhelm.
We’ve all been there:
You open your laptop, look at your to-do list, and suddenly forget how to human.
You might technically know what needs to be done… but you can’t tell where to start. You’re staring into the void of:
Too many priorities
Too little clarity
Not enough dopamine
Here’s where this prompt can be your lifeline. It’s designed to meet your brain exactly where it is — foggy, anxious, maybe a little spicy — and gently offer a starting point without making things worse.
🛠️ The Rescue Prompt:
“I have a lot I want to get done, but I’m overwhelmed and can’t figure out where to start. Here’s what’s on my mind: [insert brain dump]. Can you help me choose a calm, low-pressure place to begin?”
Why it works:
You give the AI context (your mental load)
You ask for help choosing just one gentle step
You reduce decision fatigue + shame
This is especially useful on days when the mental fog is strong and your inner voice is saying, “We’re behind on everything, so let’s do nothing.”
✨ Example:
You paste in:
“Inbox is a mess. Website needs updates. Bills are due. Haven’t posted anything in 2 weeks. Laundry mountain. Also, I think I forgot to eat.”
ChatGPT might come back with:
“Let’s start by making sure you’ve eaten. Then, pick one bill to check or pay — the one with the closest deadline. Once that’s done, we’ll reassess.”
Notice: no shame, no productivity guilt, just support and order.
🧰 Add-on Prompt (Optional):
If the first suggestion doesn’t feel doable, say:
“That still feels like too much. Can you make it even smaller?”
Let AI scale the task down until it feels safe. ADHD brains often need permission to do less in order to actually do something.
🧠 ADHD-Friendly Framing:
This isn’t about getting everything done.
It’s about getting unstuck.
The Rescue Prompt doesn’t tell you what’s “most important.”
It shows you what’s most possible.
💬 Try this next time you hit the fog. Let me know what step it suggested for you.
– Jody