The Procrastination
Prompt Pack
Six copy-and-paste AI prompts to help you stop putting things off and just start. Spicy brain approved.
These are the exact prompts I use to help myself beat procrastination. They work in Claude, ChatGPT, Gemini, or whatever AI you're using.
How to use this pack
- Open your AI of choice (I'm a Claude girl).
- Brain dump first. Talk it all out using voice-to-text or an app like WisprFlow, then paste it in.
- Copy the prompt that fits, swap the [placeholders] for your own info, and send it.
- Commit to three or four five-minute tasks. That's fifteen to twenty minutes. Just start.
The brain dump breakdown
For the big overwhelming thing you keep avoiding. This is the hero prompt from the episode.
I'm going to brain dump everything I need to do for a big task I've been putting off. Once I'm done, break it all down into five-minute steps so I can just start. Make the steps so small they feel almost silly, because getting started is the hardest part for me. If some things will take longer than five minutes, put them in a separate list so I can see them clearly.
Here's my brain dump: [paste or dictate everything on your mind about this task]
Tip: don't filter your brain dump. Ramble. The AI will sort it out.
The "everything feels urgent" prioritiser
For the days when you can't tell the difference between mopping the floor and finishing the presentation.
Everything on my list feels equally urgent right now and I can't work out what to do first. Here's what's on my plate: [list your tasks]. Rank these for me based on real deadlines and consequences, tell me which three actually matter today, and give me permission to ignore the rest for now. Be direct with me. Ask me as many clarifying questions as you need to gain a proper understanding before you give me the priority list.
The launch or project plan builder
For rebrands, new service launches, website overhauls, or anything with a deadline. This is how I finally launched the Salon Goals Academy.
I need a plan to get this done: [describe your project, e.g. salon rebrand, new service launch, website update]. My deadline is [date]. Create me a day-by-day plan in a table with the date, the task, and a realistic time estimate for each one so I can time block it into my calendar. Also add a column suggesting which tasks I could hand off to a team member, because I don't naturally think about what I can delegate. I can give this [number] hours per week on top of my normal workload.
Tip: print your plan out and work through it day by day. There's something about a tangible booklet.
The time block translator
Because a to-do list means nothing until it lives in your calendar. Parkinson's Law is real.
Take this task list and turn it into calendar time blocks for my week. Here are my tasks with time estimates: [paste your list]. I've attached a screenshot of my calendar so you can see what I've already got booked in. Fit each task into a specific day and time slot around my existing commitments, keep the blocks realistic, and put the hardest task in my best focus time, which is [morning/afternoon/evening].
Tip: screenshot your calendar week view and attach it with this prompt so you don't have to type out your bookings.
The avoidance buster
For the one thing that's been sitting at the bottom of the list for weeks. Or months. No judgement.
I've been avoiding this for [how long]: [the thing you've been putting off]. Ask me three questions to work out what's actually stopping me from starting, then give me the very first five-minute step I can do right now, today. Not the whole plan, just the first step.
The accountability check-in
For when nobody else knows how much is on your plate. Now something does.
You're my accountability partner for the next [timeframe]. Here's what I've committed to: [your goal or task list]. Each time I check in with you, ask me what I got done, celebrate the wins without being over the top, and if I didn't do something, help me work out why and make the next step smaller. Don't let me off the hook, but don't guilt trip me either.
Tip: want a human accountability buddy as well? DM me on Instagram and tell me what you're getting started on.
