Too Much, Too Fast? Try This Emotional Check-In Prompt
Before you push into the next task, use this script to pause, assess your state, and choose what’s actually doable.
The Struggle: Acting Without Checking In
When overwhelmed, ADHDers often default to action — any action — to escape the discomfort of inertia. But sometimes, what we need isn’t another task. It’s information: Where am I emotionally? What’s my energy like? What do I need next?
Skipping this check-in leads to:
Burnout from pushing through
Abandoning tasks that don’t match our bandwidth
Shame spirals when we can’t follow our own plan
The Cost: Doing Without Deciding
You grab the next thing, not the right thing. You start with pressure instead of purpose. And by mid-afternoon, you’re wondering why nothing feels done — even if you’ve been busy.
The AI Template Solution
This is a structured reflection prompt designed to help you:
Pause before pushing
Notice how you feel
Choose what fits your current capacity
It doesn’t give advice. It helps you listen inward.
Base Template (Mad Libs Style):
“Before I decide what to do next, can you help me check in with:
how I’m feeling,
what I need,
and what kind of task actually fits my energy right now?”
Tone Variations:
Gentle:
“I’m feeling off and a little reactive. Can we slow down and figure out what I actually need next?”
Functional:
“Before I jump into another task, I need a status check. Energy, emotion, and bandwidth — help me align.”
Blunt:
“I don’t know if I’m avoiding or exhausted. Help me figure out what I can actually handle right now.”
Template in Use (Curio’s Midday Fog)
Curio’s been at her desk all morning but hasn’t completed a single thing.
She types:
“Before I choose what to do next, can you help me check in with how I’m feeling and what would actually make sense right now?”
AI replies:
“Sure. Let’s break it down:
Emotionally: Do you feel calm, anxious, frustrated, numb?
Physically: Are you energized, drained, restless?
Mentally: Are you clear or foggy?
Based on that, I can suggest a matching task — or rest.”
She pauses. Names her state. Then chooses something that fits.
Tips for Personalizing the Prompt:
Add emotional cues: “I’m scattered,” “I’m irritable,” “I feel dull”
Request output format: “Summarize what I’m feeling and give me 2 task options”
Ask for validation: “Help me confirm it’s okay to rest if needed”
Add constraints: “Assume I have 45 minutes and low energy”
When to Use It / When Not To:
Use When:
You’re in between tasks and not sure what to do next
You feel off but can’t explain why
You’ve been busy but not productive
Avoid When:
You’re already in shutdown — do a nervous system reset first
You’re avoiding all tasks — use an emotional avoidance reframe first
Level Up Option:
“Can you help me build a reusable check-in prompt that I can paste into my planner each day?”
Copyable Prompt:
“Before I decide what to do next, can you help me check in with how I’m feeling, what I need, and what fits my energy right now?”