What AI tools work with this personal prompt?

This prompt works with chatgpt, claude, gemini. Simply copy and paste the template into any of these AI assistants.

Tips for getting the best results?

Be brutally honest about your avoidance behaviors - the AI needs accurate data to give useful advice Implement the micro-actions immediately, even if they feel too small to matter Focus on the process recommendations rather than just the task completion strategies Use the emotional reframing techniques daily, not just when you feel motivated Adjust the time blocks based on your actual energy patterns, not ideal schedules

personal advanced

Break Procrastination Patterns with Personalized Action Plan

Get a personalized anti-procrastination strategy based on your specific patterns, triggers, and goals. Science-backed techniques included.

Works with: chatgptclaudegemini

Prompt Template

Act as an expert behavioral psychologist and productivity coach specializing in procrastination patterns. I need you to analyze my specific procrastination behaviors and create a comprehensive, personalized intervention plan. My procrastination context: - Primary area where I procrastinate: [PRIMARY_PROCRASTINATION_AREA] - Specific task I'm avoiding: [SPECIFIC_TASK] - How long I've been avoiding it: [AVOIDANCE_DURATION] - What I do instead of the task: [AVOIDANCE_BEHAVIORS] - My emotional state when thinking about the task: [EMOTIONAL_RESPONSE] - Previous attempts to overcome this: [PAST_ATTEMPTS] - My motivation level (1-10): [MOTIVATION_LEVEL] - Available time per day for this task: [AVAILABLE_TIME] Please provide: 1. **Pattern Analysis**: Identify my specific procrastination type and underlying psychological triggers based on the information provided. 2. **Root Cause Assessment**: Explain the likely deeper reasons behind my avoidance (fear of failure, perfectionism, overwhelm, etc.). 3. **Customized Action Plan**: Create a step-by-step plan with: - Immediate micro-actions (2-5 minutes each) - Progressive difficulty scaling - Specific timing recommendations - Environmental modifications 4. **Cognitive Reframing Techniques**: Provide 3-4 specific thought pattern shifts tailored to my situation. 5. **Accountability System**: Design a self-monitoring approach with measurable milestones. 6. **Relapse Prevention**: Anticipate likely obstacles and provide preemptive strategies. 7. **Success Metrics**: Define clear indicators that the intervention is working. Make all recommendations specific, actionable, and grounded in behavioral psychology research. Focus on sustainable habit change rather than willpower-dependent solutions.

Variables to Customize

[PRIMARY_PROCRASTINATION_AREA]

The main life area where procrastination occurs

Example: work projects and professional tasks

[SPECIFIC_TASK]

The exact task or project being avoided

Example: writing a 20-page research report for my manager

[AVOIDANCE_DURATION]

How long you've been putting off this task

Example: 3 weeks

[AVOIDANCE_BEHAVIORS]

What you do instead of the task

Example: scroll social media, organize my desk, check emails repeatedly

[EMOTIONAL_RESPONSE]

Your feelings when thinking about the task

Example: anxious, overwhelmed, and slightly panicked

[PAST_ATTEMPTS]

Previous strategies you've tried

Example: setting deadlines, breaking it into smaller tasks, working in coffee shops

[MOTIVATION_LEVEL]

Your current motivation on a scale of 1-10

Example: 4

[AVAILABLE_TIME]

Time you can dedicate daily to this task

Example: 2 hours in the morning

Example Output

**Pattern Analysis**: You exhibit classic "perfectionist procrastination" combined with task overwhelm. The 20-page scope triggers your perfectionist tendencies, while low motivation (4/10) suggests you're in an avoidance-reinforcement cycle. **Root Cause Assessment**: Your anxiety and repeated desk organizing indicate you're likely experiencing fear of not meeting your own high standards, combined with unclear task structure causing decision paralysis. **Customized Action Plan**: - Day 1-2: Spend 5 minutes creating a basic outline (no writing) - Day 3-4: Write one terrible paragraph per section (embrace imperfection) - Day 5-7: Expand each paragraph by 2-3 sentences - Week 2: Focus on one section per day during your 2-hour morning block **Cognitive Reframing**: Replace "This needs to be perfect" with "Done is better than perfect." Replace "I should have started earlier" with "I'm starting now, which is what matters." **Accountability System**: Set a daily 2-minute timer to document what you completed. Share progress with a colleague every Friday. **Relapse Prevention**: When you catch yourself organizing instead of writing, use it as a 5-minute break reward after completing one small writing task. **Success Metrics**: Consistent daily engagement for one week, regardless of output quality.

Pro Tips for Best Results

Be brutally honest about your avoidance behaviors - the AI needs accurate data to give useful advice
Implement the micro-actions immediately, even if they feel too small to matter
Focus on the process recommendations rather than just the task completion strategies
Use the emotional reframing techniques daily, not just when you feel motivated
Adjust the time blocks based on your actual energy patterns, not ideal schedules