When this helps: You have a project or goal but need a concrete checklist to track progress. Brain fog makes it impossible to remember what’s done and what’s left.

One-Tap Reset (If You’re Foggy)

I'm foggy. Please slow down, 3 bullets, plain words.

Real Example (Before → After)

Your vague goal:

“Prepare for next week’s doctor appointment”

What you get with checklist:

Pre-Appointment Checklist:

Before the appointment:

  • List current symptoms (what’s worse/better since last visit)
  • Write down questions (max 3 priority questions)
  • Gather recent test results or MRI reports
  • Update medication list (doses, frequencies, any changes)
  • Check insurance card and ID are in wallet
  • Set 2 reminders: 1 day before, 1 hour before

Day of appointment:

  • Take medications as usual (unless told otherwise)
  • Bring water and snack (appointments run long)
  • Wear easy-to-remove clothing (for exam)
  • Arrive 15 minutes early for check-in

After appointment:

  • Request summary of visit (in patient portal)
  • Schedule any follow-up tests or appointments
  • Fill new prescriptions same day (if prescribed)
  • Update symptom journal with doctor’s notes

The Prompt (Copy This)

Create a checklist for: [YOUR GOAL OR PROJECT]

Include:
- Clear, actionable items (starts with a verb)
- Logical order (what comes first, second, third)
- Time estimates if relevant
- Group related items together

Make it checkbox-ready (I want to check things off as I go).

Voice-First Cue (For Dictation)

Say this into your phone or computer:

“Create checklist for this project” (then describe the goal)

What AI Will Give You

After you describe your goal, the AI will:

  1. Break it into checkable items (each with a clear done state)
  2. Group related tasks (logical sections, not random order)
  3. Start each with an action verb (Call, Write, Schedule, Review)
  4. Order by sequence (what needs to happen first, second, third)

Typical response time: 20-40 seconds

Variations for Different Situations

For Events/Trips

Create a checklist for [EVENT/TRIP].

Include:
- What to do before (1 week out, 1 day out, morning of)
- What to pack
- Day-of tasks
- After tasks (cleanup, follow-up)

I have MS and manage fatigue/mobility challenges.

For Recurring Tasks

Create a weekly/monthly checklist for [RECURRING TASK].

Include:
- Daily items
- Weekly items
- Monthly items
- Mark which can be skipped on low-energy days

Make it sustainable for someone with MS.

For Work Projects

Create a project checklist for [WORK PROJECT].

Include:
- Preparation phase
- Execution phase
- Review/completion phase
- Dependencies (what blocks what)

Break large tasks into 30-minute chunks.

For Health Management

Create a health management checklist for [CONDITION/SYMPTOM].

Include:
- Daily tracking items
- Medication reminders
- Appointment preparation
- When to call doctor (red flags)

Make it simple for brain fog days.

Pro Tips

For overwhelm prevention: Add: “Mark 3 items as ‘Do These First’ - the minimum to make progress”

For energy management: Add: “Label each item: Low Energy / Medium Energy / High Energy”

For collaboration: Add: “Note which items I do vs. which I delegate”

For time blocking: Add: “Estimate time for each item (5min / 15min / 30min / 1hr)”

Quick Reference

If your project is… Use this variation
Event/trip “Include before (1 week/1 day/morning), packing, day-of, after tasks. I have MS.”
Recurring task “Daily, weekly, monthly items. Mark what’s skippable on low-energy days.”
Work project “Prep, execution, review phases. Dependencies noted. 30-min chunks.”
Health management “Daily tracking, meds, appointments, red flags. Simple for brain fog.”
Simple goal “Actionable items, logical order, checkbox-ready”

Why This Works

The “checklist” trigger:

  • AI recognizes instruction to create sequential, actionable items
  • Forces granular breakdown (no vague “work on project”)
  • Creates external memory (don’t have to remember what’s done)
  • Provides dopamine hits (checking boxes feels good)

The psychology:

  • Brain fog makes remembering progress impossible
  • Visible checklist removes “what did I already do?” anxiety
  • Checking boxes provides motivation and momentum
  • Clear done states prevent endless tweaking

Works across all AI platforms:

  • ChatGPT (free or paid)
  • Claude (free or paid)
  • Microsoft Copilot
  • Google Gemini

Complete Task Management System

Stop losing track of what’s done. Get 5 Essential Prompts for MS Brain Fog - includes checklist, steps for breaking down tasks, and prompts for planning and decision-making.

Troubleshooting

“The checklist is too long and overwhelming”

  • Add: “Maximum 10 items. Focus on essential tasks only.”
  • Or: “Create a ‘minimum viable’ checklist - just the must-dos”

“I don’t know what order to do things”

  • Add: “Number the items in the exact order I should do them”
  • Or: “Mark dependencies: which items must be done before others”

“Items are still too vague”

  • Add: “Each item must be specific enough that I can start immediately without thinking”
  • Or: “Replace any vague items with concrete actions”

“I need reminders, not just a list”

  • Add: “For each item, suggest when to schedule it (morning/afternoon/evening, which day)”
  • Or: “Create time blocks: Monday tasks, Tuesday tasks, etc.”

Next Steps

Just learned checklist? Try these next:

  1. The steps Prompt for Overwhelming Tasks - Break down before creating checklist
  2. The BLUF Prompt for Quick Decisions - Decide which checklist items are priority
  3. The TL;DR Prompt for Long Emails - Extract action items from emails

Want more planning prompts?

  • “Create a daily routine checklist”
  • “What can I automate from this checklist?”
  • “Turn this checklist into calendar time blocks”

See the full library at /prompts/

Note: Checklists help track tasks but aren’t medical advice. For health-related items, follow your healthcare provider’s specific instructions.

Part of the MS & AI resource library. Built by someone who gets it, for people who need systems that work on hard days.