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Use this when your phone takes more time than you want to give it. It suggests a two-week experiment with three small changes and a way to notice how you feel.
Works inChatGPTClaudeGemini
Help me look honestly at how I use my phone and make small changes.
How much I use it and for what: [ROUGH HOURS AND APPS]
What I would like more time for: [LIST]
What makes it hard to put down: [NOTIFICATIONS, GROUP CHATS, VIDEOS]
Suggest a two-week experiment with three small changes, such as notification settings or a phone-free time. Do not lecture. Give me a way to notice how I feel and what to do if I slip. Tell me when it is a good idea to talk to someone I trust.
Tip: Try one change at a time. Small experiments last longer than big promises.
What to fill in
Before you send it, replace the parts in [square brackets] with your own details:
Rough hours and apps
List
Notifications, group chats, videos
If the AI gets it wrong
If a suggestion does not suit your life, skip it and ask for another that fits your day.
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.