Burnt out? This ChatGPT Prompt Builds a Rescue Plan for You

Author

Robin Delta
August 25, 2025

In partnership with

Hey there!

We’ve all had that day. You’re fried. Anxious. Nothing works. Everything feels heavy.

And in those moments, it’s almost impossible to think clearly enough to fix it.

So I built a Bad Day Rescue Plan using ChatGPT.

It asks the right questions, builds you a plan based on how you actually shut down, and gives you a list of actions that feel doable even when your brain is screaming "nope."

LET’S. DIVE. IN. 🤿

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The Rescue Plan Prompt

Help me create a personalized 'bad day rescue plan'.
Start by asking me a few questions to understand what my bad days usually look like: how I feel, what I tend to do or avoid, and what’s worked (or failed) before.
Then, give me a clear, step-by-step plan I can follow when everything feels heavy.
Include practical actions (small wins, body resets, easy tasks), emotional support (what I need to hear), and boundaries (what I should say no to).
Keep it simple, kind, and doable even when I feel stuck.

What Happens Next

ChatGPT walks you through a few gentle questions to understand how your bad days usually go. Then it gives you a plan that includes:

  • Small wins to build momentum

  • Body resets like movement, breath, or snacks

  • Easy-to-do tasks so you feel productive without pressure

  • Emotional reminders that are actually comforting

  • Boundaries to protect your energy

You can save it as a note, pin it in your journal, or just re-run the prompt when you feel the spiral.

Why It Works

Most self-care advice feels either too generic or too overwhelming. This prompt flips that.

  • It’s personal

  • It’s process-based

  • It meets you where you are

And most importantly, it actually feels doable when nothing else does.

If you’ve ever had a day where you feel like you’re falling behind on existing, this might help.

Robin,

Producer of Robot Juice