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
  1. I resist acceptance and over-push.
    • Fix: Treat the 30-second voice step as the win. Momentum > mastery.
  2. AI answers feel generic.
    • Fix: Add one concrete example and a constraint: “2 sentences, compassionate tone.”
  3. 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.

Accessibility and Care ♿

  • This workflow is designed to be voice-first and low-physical-effort.
  • This is a self-reflection tool, not a replacement for therapy or medical advice.

Support & Further Resources 🙌

  • For more on these concepts, explore works by the Stoics (Marcus Aurelius), modern CBT practitioners, or existential thinkers.