Guides

Fewer clicks = more energy left. Learn five high-leverage shortcuts this week and you’ll save dozens of micro-movements and decisions every hour. Start here, then layer in the deeper drills from Shortcut-First Computing for MS when you have a sharper day. Quick Path ⚡️ Learn these 5: New Tab, Close Tab, Address Bar, Word Jump, Delete Word. Practice 2 minutes daily: one tab drill, one edit drill. Post a sticky cheat: T W L ⟵ ⌫ (new, close, location, jump, delete). Use the mouse only when necessary; keep hands parked on keys. Phase 1 — Master the Core Five (⏱️ 5 min • 🧩 Easy) Focus on the five shortcuts in the kit below. They remove pointer hunting, cut micro-aiming, and build reliable muscle memory. Phase 2 — Micro-Drills (⏱️ 2 min • 🧩 Easy) Tab triage (60s): Press T T T, then L → type a site → Enter. Close extras with W W. Edit run (60s): In any text box, jump by words (Ctrl/⌥ + arrows), delete by word (Ctrl/⌥ + Delete), then jump to line start/end. Phase 3 — Make It Stick (⏱️ 3 min • 🧩 Easy) Post your cue: Write T W L ⟵ ⌫ on a sticky and place it at eye level. Pick one context: Apply the five only in your browser for three days. The Shortcut Kit ⌨️ Core 5 Shortcuts The essential shortcuts for browsing and writing. ...

You do not need integrations. You need a two-minute, copy-paste daily briefing that protects scarce energy. Pair this workflow with Outsmarting Brain Fog: My Simple System for Clarity and Memory when you need a lightweight capture loop, and send anything you want to revisit to The Frictionless Knowledge Capture System so the follow-up lives outside your head. Quick Path ⚡ Copy today’s inputs. Grab 5 email subjects, 3 Slack items, today’s calendar, and 1 note. Paste into AI with a persona. Use the prompt below. Ask for 3 items max. Get a briefing table. Keep Urgent, Important, For Later with one action each. Schedule one thing. Time‑box 25 minutes. Defer the rest to a 1:00 PM block. Do, then mark done. Close the loop with a one-sentence reflection. Phase 1 — Set the container (5 min · Easy) Create a note called “Daily Briefing.” Put it in your Inbox or Today view. Add tags: #fog, #lowenergy, #briefing for fast retrieval. Paste the templates below into the top of that note for reuse. Alt text: Set container — briefing note and tags prepared — notes app. ...

Get the right answer from your AI, even when brain fog makes it hard to ask the right question. This guide gives you 6 copy-paste formats that work every time. This guide walks through 6 essential prompt formats for getting clear, actionable answers from any AI tool. Quick Path ⚡️ Pick a format: Choose one of the 6 prompt formats from the kit below based on your need. Copy the template: Grab the copy-paste prompt template for that format. Add your context: Replace the [BRACKETS] with your specific situation. Run the prompt: Paste it into your AI tool to get a structured, actionable response. Phase 1 — The “Start Here” Brain Fog Instruction When to use: Start every AI conversation with this. It sets protective rules so AI responses stay clear, brief, and useful. ...

Brain fog makes simple tasks feel heavy. The fix is remembering less by trusting a system. Pair this workflow with the Daily Briefing Guide to process what you capture. Quick Path ⚡️ Pick one inbox for ideas: a single notes app or doc named Brain Inbox. Turn on voice to text, then dictate every loose thought into that one inbox. Use voice reminders for time-sensitive items; skip typing when possible. Triage once daily: move actions to your reminders or calendar; archive the rest. Phase 1 — Capture Without Friction (⏱️ 5 min • 🧩 Easy) Choose your inbox: Create a note called Brain Inbox in your preferred app. Enable dictation/voice typing on your phone and computer. Pin it: Add the note to your home screen or favorites for one-tap access. Phase 2 — Build the Safety Net (⏱️ 7 min • 🧩 Easy) Pick one reminder system: your phone’s Reminders/Calendar or your main desktop calendar. Create two lists: Today and Soon. Set anchors: Add medication and recurring essentials with clear times. Phase 3 — Daily Mini-Review (⏱️ 4 min • 🧩 Easy) Set a 2-minute timer; open Brain Inbox. Scan top to bottom; for each item decide Do, Schedule, or Archive. Convert actions into reminders with dates only if they matter. The Prompt Kit 🧰 This system relies more on device features than AI, but you can use a prompt to process your captured notes. ...

On foggy days, reaching for the mouse every thirty seconds drains more than time. This guide helps you master a few core shortcuts and built-in accessibility aids to reduce hand strain and save energy. Pair this with the Core 5 Browser Shortcuts to build a solid foundation. Quick Path ⚡ Pick 3 draining actions: Identify your most frequent, fatiguing mouse-clicks. Learn only those 3 shortcuts: Use the list below to find the keyboard equivalent for your OS. Enable OS Aids: Turn on Sticky Keys and other built-in keyboard helpers. Practice for 2 minutes daily: Use a blank document to build muscle memory. Phase 1 — Choose Your 3 Moves (5 min · Easy) List recurring actions that hurt or fatigue your hands (e.g., selecting text, copying/pasting, switching apps). Map each to one shortcut from the Prompt Kit below. Keep the list tiny and focused. Phase 2 — Enable Built-In Aids (8 min · Easy) Windows Open Accessibility: Win + U. Turn on Sticky Keys and Filter Keys as needed. Toggle Mouse Keys if pointer control without a mouse helps. macOS Open Accessibility Shortcuts: ⌥⌘F5 (or triple-press Touch ID). Enable Sticky Keys and Slow Keys from Accessibility › Keyboard. Turn on Mouse Keys under Accessibility › Pointer Control if helpful. Phase 3 — Practice Deliberately (2 min/day) Open a scratch document daily and run this drill: select → copy → switch app → paste. Say the shortcut aloud while pressing to build automaticity. The Prompt Kit 🧰 Windows Starter Pack Select text: Shift + Arrow (char/line). Ctrl + Shift + ←/→ (word). Shift + Home/End (line). Copy & paste: Ctrl + C / X / V. Plain text in many apps: Ctrl + Shift + V. Switch apps: Alt + Tab. macOS Starter Pack Select text: Shift + Arrow (char/line). ⌥ + Shift + ←/→ (word). ⌘ + Shift + ←/→ (line). Copy & paste: ⌘ + C / X / V. Paste and Match Style: ⌥ + ⌘ + Shift + V. Switch apps: ⌘ + Tab. Privacy & Redaction Reminder This workflow is device-local and does not use AI, so no privacy concerns apply. Offline Backup (No-AI / Printable) Printable Cheat Card ...

“I sat down to work, staring at the screen, and realized I had absolutely no idea what I was doing yesterday.” — The Fog Brain fog wipes your working memory. Trying to “hold it all in your head” is a recipe for anxiety. This system creates an external “Save Point” so you can quit without fear and resume without friction. Quick Path ⚡ Closing Ritual: Before you quit, dump your brain into a “Save Point” note. The Prompt: Use AI to structure your messy dump into calm next steps. Morning Return: Read the note. Do the first step. Ignore email. Friction Fix: Use a text expander to trigger the prompt instantly. Phase 1 — The Closing Ritual (2 min · Very Easy) Do this ideally before you crash, but even a 30-second version works. ...

Use sharp days to build structure that serves you on foggy days. SENTINEL is a repeatable way to see the hidden scaffolding behind messy systems. This guide provides a series of structured AI prompts to analyze complex systems. Quick Path ⚡ Pick a system and fence it: one market, product, org, or workflow. Run the 7 probes from the Prompt Kit below. Capture 1–3 bullets each. Synthesize a card: hypothesis, divergence, edge type, trigger, test. Adversarial test it once. Note how the edge collapses if it becomes consensus. Schedule one observation you can verify in the next 7–14 days. Phase 1 — Frame the System (5 min · Easy) Boundary: Name what is in and out (actors, markets, time window). Objective: Write one line: “I want to understand ___ to decide ___.” Phase 2 — Run the Probes (12–20 min · Medium) Go through the 7 “Probe Prompts” in the Prompt Kit below, one by one. Phase 3 — Synthesize the Card (10 min · Medium) Fill out the “SENTINEL Card Template” from the Prompt Kit using the output from the probes. Phase 4 — Observe and Log (8–12 min over 1–2 weeks · Easy) Pick 2–3 observables tied to your trigger. Make them falsifiable. Create a tiny log: date, observation, implication, action/no-action. The Prompt Kit 🧰 System Instruction You are my structural analyst. Protect cognitive energy. Rules: crisp tables, ≤25 words per row, no pep talks. Context: {SYSTEM}. Goal: see latent forces, not headlines. The 7 Probe Prompts Structural Setup: Identify the non-discretionary or slow-moving forces in {SYSTEM}. List 3–5 with: Force | Why persistent | Likely constraints created. Timeframe Inconsistency: Where do near-term behaviors in {SYSTEM} contradict long-term models or commitments? Return: Mismatch | Who holds the long view | Why the clash matters. Behavioral Constraint: List 3 actor groups in {SYSTEM} with constrained behaviors. For each: Actor | Constraint/Bias | Predictable action | Who benefits. Perception ↔ Reality Gap: The narrative says: "{NARRATIVE}." What structural conditions must be true? Are they present? Who benefits if the narrative persists despite gaps? Return: Condition | Present? | Beneficiary. Dislocation Detection: Name 3 inconsistencies in {SYSTEM} where signals disagree with constraints. Return: Inconsistency | Evidence | Why it might revert. Edge Persistence: For each opportunity above, label edge type: [Structural][Behavioral][Informational][Liquidity/Timing]. Does it recur on cycles? Return: Edge | Type | Recurrence | How to observe it. Adversarial Test: If everyone pursues this edge, who gets trapped first and why? Map second-order effects and the likely unwind path. Return: Trap | Trigger | Second-order flow | Early warning. SENTINEL Card Template SENTINEL Card — {System} Hypothesis: A latent force is pressuring {asset/segment} due to {reason}. Observable divergence: {price/behavior/throughput} disagrees with the structural setup. Edge source: [ ] Structural [ ] Behavioral [ ] Informational [ ] Liquidity/Timing Timing trigger: Expect expression when {event/roll/seasonality}. Risk note: {one line}. Kill switch: {condition to exit/stop}. Privacy & Redaction Reminder This workflow is AI-dependent. Redact any sensitive personal, financial, or proprietary information before pasting data into a cloud-based AI. Offline Backup (No-AI / Printable) This analysis is best performed with an AI, but the SENTINEL Card template can be used for manual, offline analysis. Troubleshooting Headline-drift (surface noise). Fix: Force “Evidence | Mechanism | Constraint” in every note cell. Probe conflicts. Fix: Prefer constraints over narratives. Mark disagreements. Re-observe. Too many “edges.” Fix: Keep one card per system. Kill or archive ruthlessly at review. Friction Fix 🔧 One simplification: Limit each probe to 3 rows. Stop after the first useful synthesis. One automation: Text expander /sentinel → pastes the 7 prompts + Card block. Pre-Built Prompt LibraryNeed the full set? Read 5 Essential Prompts for MS Brain Fog — includes copy-paste versions of the SENTINEL probes, system instructions, and simplification tools. Next Action ▶️ Open a note called “SENTINEL — {Your System}.” Paste the Card block and the Structural Setup prompt. Fill 3 rows. Set a 14-day review date. ...

I did not overcome my limits. I integrated them. AI became a co-pilot for thinking and making on days when brain fog and progressive multiple sclerosis (MS) would have sidelined me. This guide outlines a system for using AI as a partner for reflection and self-prompting. Quick Path ⚡ Voice-dump the contradiction. Speak one minute into your phone’s recorder. Tag it #fog. Paste to AI with a lens. Ask for a Stoic, CBT, IFS, or Existential reframing using the prompts below. Keep only what lands. Save two sentences: one insight and one next action. Translate to motion. Commit to a single “One Thing” for the next 24–48 hours. Phase 1 — Set the Capture Pipeline (10 min, Easy) Choose a recorder. Use your phone’s default voice memo app for zero friction. Decide a home. Create a note called “Daily Sweep” in your notes app. Phase 2 — Voice-Dump the Contradiction (2 min, Easy) Say it messy. Speak the block exactly as it feels. No editing while talking. Add one example. Name a recent moment that shows the tension. Phase 3 — Ask for a New Angle (3 min, Easy) Paste to AI. Use one of the “Lens Prompts” from the kit below. Pick one lens. Stop at the first helpful framing; do not shop for better answers. Phase 4 — Iterate and Journal (4 min, Easy) Keep two sentences. One insight you believe. One permission or boundary. Save to Sweep. Paste the two sentences at the top of today’s note. Phase 5 — Translate to Action (5 min, Medium) Choose the One Thing. Convert the insight to a visible step you will complete. Schedule it. Place it on your calendar or today list with a short time box. The Prompt Kit 🧰 Lens Prompts (Choose One) Stoic: “What is in my control vs not? Reframe my focus.” CBT: “Spot distorted thoughts and offer testable alternatives.” IFS/Parts: “Name the parts speaking and their positive intents.” Existential: “Where are freedom and responsibility in this tension?” Privacy & Redaction Reminder Journaling is personal. If you use a cloud-based AI, consider redacting highly sensitive details before pasting. Offline Backup (No-AI / Printable) This workflow can be done entirely offline. Use a physical journal or a local notes app to write down your thoughts and reframe them yourself using the lens questions as a guide. Troubleshooting I resist acceptance and over-push. Fix: Treat the 30-second voice step as the win. Momentum > mastery. AI answers feel generic. Fix: Add one concrete example and a constraint: “2 sentences, compassionate tone.” I collect notes but never act. Fix: Force a single “One Thing” with a strict time box. Schedule it immediately. Friction Fix 🔧 One automation: Create a shortcut: Record → Transcribe → Paste AI prompt → Append to “Daily Sweep” with #fog. One simplification: Limit yourself to one lens per day to prevent decision fatigue. Need help building a capture system? Read the Clarity System Guide to create a reliable inbox for your thoughts. Next Action ▶️ Start a 30-second voice-dump: “I want to be independent, but my body needs help…” Then paste to AI with the Stoic prompt. ...

Outsource the heavy thinking. Keep the choosing. A tiny, repeatable loop beats infinite scrolling on a foggy day. This guide helps you build a personal AI system to help you make choices when you’re feeling overwhelmed. Quick Path ⚡ Pick one domain. Books, groceries, or shows. Start narrow. List 20 real examples. Add why you liked it in 3–8 words. Paste the Prompt Kit. Run Analyst → Evaluator → Summarizer → Ranker. Choose one pick. Time-box 5 minutes. Stop after the first good answer. Log the result. Save the pick + a one-line reason to your notes. Phase 1 — Prepare Your Seed Data (10–15 min · Easy) Choose a domain: streaming, books, groceries, or gadgets. Gather 20–40 items you actually chose or enjoyed. Add micro-reasons after each item: “reduced strain,” “fast weeknight,” “cozy mystery.” Phase 2 — Run the Analyst (3 min · Easy) Use the “Analyst” prompt from the kit below to find patterns in your data. Phase 3 — Evaluate Candidates (4–6 min · Easy) Collect 6–12 options you’re considering now. Use the “Evaluator” prompt from the kit to score them against your patterns. Phase 4 — Summarize & Rank (3–4 min · Easy) Use the “Summarizer” and “Ranker” prompts to get your top 3 recommendations. Phase 5 — Decide and Log (3 min · Easy) Pick the top fit or the best comfort choice if energy is low. Log one line: “Chose ___ because ___.” The Prompt Kit 🧰 1) Analyst You are my personal preference analyst. From my history, infer 3–5 patterns with evidence and why each matters for me (MS/energy constraints included). Return: Pattern | Evidence | Why it matters. 2) Evaluator Score each candidate 1–10 against my patterns. Add flags: comfort (C) vs novelty (N); physical/energy fit (Y/N). Return: Item | Score | 1–2 Reasons | Flags. Limit 25 words per row. Be blunt. 3) Summarizer From items scoring ≥7, extract common themes in 3 bullets. 4) Ranker Rank top 3 with trade‑offs and a 5‑minute starter step for each. Return: Rank | Pick | Why it fits | Trade‑off | Starter step. If nothing scores ≥7, say "No strong recommendation." Filled Example Seed Data: ...