The “What Am I Actually Doing?” Clarifier Prompt
When everything feels too vague to start, this fill-in-the-blank script helps AI turn fog into a foothold.
ADHDers often stall before tasks not because they’re too big, but because they’re too vague. You sit down to "work on that thing," but your brain has no anchor. Without specificity, it can’t prioritize, plan, or proceed. You feel foggy. Blank. Frustrated. Then you bounce.
This is a classic case of ambiguity paralysis — and it’s an invisible anchor on productivity.
The Cost: A Loop of Delay and Doubt
When we can’t name the task clearly, we default to avoidance. We lose the time block we set aside. We feel behind. And next time, we approach the task with dread instead of momentum. The longer it goes undefined, the heavier it feels.
The AI Template Solution
This prompt is designed to help you clarify what the task actually is, what success looks like, and how to get started. Use this anytime you open a doc or project and feel that foggy, vague “what even is this?” sensation.
Base Template (Mad Libs Style):
“I’m trying to [describe vague task] but I feel stuck because it’s not clear what I’m actually doing. Can you help me clarify:
what the real goal is,
what a good version of this might look like,
and what the first 2 steps could be?”
Tone Variations:
Gentle version:
“This task feels blurry and heavy. I don’t know where to start. Can you help me figure out what I’m even doing and what might help me feel successful today?”
Focused version:
“I have [insert task] on my list but it’s too vague. Help me define the goal and give me two concrete steps to start.”
Humorous version:
“This project is soup and my brain is a spoon with holes. Can you help me make sense of what I’m supposed to do and where to start?”
Template in Use (Mini Vignette)
Sara the Starter sits down to “work on the deck.” She types:
“I’m trying to work on the deck but I feel stuck because I don’t know what I’m actually doing. Can you help me clarify what the real goal is, what a good version looks like, and what the first 2 steps could be?”
AI responds:
“It sounds like you’re preparing a slide deck, but the purpose isn’t clear. Can you confirm if it’s for:
Pitching an idea,
Reporting progress,
Teaching something?
A good version would match your audience’s expectations and deliver 3–5 clear insights. Step 1: Define your audience. Step 2: Jot down 3 core takeaways.”
Sara exhales. For the first time in two days, she opens the slide deck.
Tips for Personalizing the Prompt:
Add the feeling state (“It feels heavy,” “I’m overwhelmed by vagueness,” “I’m avoiding it because it’s blurry.”)
Reference context if you have any: “This is for a presentation due Friday,” or “I know it involves planning but not sure how.”
Ask for multiple versions or draft angles: “Can you give me three ways to frame this project?”
Combine with time or effort constraints: “Make it something I could start in 10 minutes.”
When to Use It / When Not To:
Use When:
A task is written on your list but you never start it.
You keep rewriting or rescheduling a project.
You feel mentally foggy but want to work.
Avoid When:
You’re too emotionally dysregulated to engage (do a nervous system reset first).
You’ve already defined the task but are avoiding it emotionally — try a self-compassion or emotional check-in prompt instead.
Level Up Option:
“Can you help me turn this vague task into a visual roadmap with 3–5 phases or milestones?”
This version helps if the task is big and complex but still blurry.
Copyable Prompt:
“I’m trying to [insert vague task] but it feels too blurry to start. Can you help me figure out what the real goal is, what a good version looks like, and what my first 2 steps could be?”