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Use this when you have been avoiding one task for days. It turns it into a five-minute first step, builds a 25-minute focus plan with a break and a reward, and has a plan for getting stuck.
Works inChatGPTClaudeGemini
Help me start a task I keep avoiding.
The task: [WHAT IT IS]
Why I keep putting it off: [BORING / SCARY / UNCLEAR / TOO BIG]
Time I have today: [MINUTES]
Break it into a first step that takes under five minutes, suggest a way to make it less painful, give me a 25-minute focus plan with a short break and a small reward, and tell me what to do if I get stuck. Be friendly and a little funny, not strict.
Tip: Say the first step out loud and set a five-minute timer. Starting is the hardest part.
What to fill in
Before you send it, replace the parts in [square brackets] with your own details:
What it is
Boring / scary / unclear / too big
Minutes
How to use this prompt
Press Copy this prompt.
Open ChatGPT, Claude or Gemini and paste it into a new chat.
Replace the [BRACKETS] with your details, then send it.
If the first answer is close but not right, reply with what to change. Short follow-ups work well.
Everything here is free. The free versions of the big chat tools are enough. Keep private details such as account numbers, passwords and full addresses out of any AI chat.