When this helps: You have a task that feels too big, you don’t know where to start, or you keep procrastinating because it’s just a vague blob of stress.

One-Tap Reset (If You’re Foggy)

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

Real Example (Before → After)

Your situation:

I need to “plan a weekend trip.” It feels like too much. Where do I even begin?

What you get with STEPS:

Here are 5 small, concrete steps to plan your weekend trip. Do them one by one.

  1. Decide the Vibe (5 mins): Text a friend: “Relaxing, adventurous, or party weekend?” Choose one. This decision makes all others easier.
  2. Pick a Place (15 mins): Google “[Vibe] weekend trips near me.” Look at 3 options. Pick the one that seems easiest.
  3. Book Lodging (15 mins): Open Airbnb or Booking.com. Search for your chosen place. Book a spot with good reviews that fits your budget.
  4. Find One Fun Thing (10 mins): Google “[Place] main attraction” or “[Vibe] activity in [Place].” Find one thing you want to do.
  5. Pack the Essentials (10 mins): Grab your phone, wallet, keys, and a pre-packed “go bag” with toiletries and a change of clothes.

First Step: Text a friend right now to decide the vibe.

The Prompt (Copy This)

I need to [MY OVERWHELMING TASK].

Break it down into 5 small, concrete, sequential steps I can do one at a time.

For each step:
- Give it a clear, action-focused name.
- Explain the action in one simple sentence.
- Estimate the time it will take (e.g., 5 mins, 15 mins).

The first step should be the absolute smallest, easiest thing I can do to start.

Voice-First Cue (For Dictation)

Say this into your phone or computer:

“Steps for planning my weekend trip” (then add your task)

What AI Will Give You

After you paste your overwhelming task, the AI will:

  1. Break it down into a numbered list of 5 (or fewer) steps.
  2. Name each step with a clear action.
  3. Make the first step incredibly easy to overcome procrastination.
  4. Provide a time estimate for each step so you know the commitment.
  5. Give you a clear starting point to get you moving.

Typical response time: 15-30 seconds

Variations for Different Situations

For a Vague Project

Break down "create a new website" into 7 sequential steps.

For each step, tell me the action, the time estimate, and one tool I'll need. Make the first step something I can do in under 5 minutes.

For a Multi-Day Task

I need to "clean the garage." Break this down into a 3-day plan.

For each day, give me 3-4 concrete steps. Focus on sorting, cleaning, and organizing.

For Learning a New Skill

I want to "learn how to use Notion."

Break this down into 5 beginner-friendly steps. The first step should not even involve opening the app.

Pro Tips

Make steps even smaller: Add: “Make each step take 10 minutes or less.”

Focus on the outcome: Add: “At the end of these steps, I should have [A SPECIFIC, TANGIBLE RESULT].”

If you’re stuck on a step: Say: “Break down step #[number] into 3 even smaller sub-steps.”

Quick Reference

If your task is… Use this variation
A big project “Break down [PROJECT] into 7 steps with tools for each.”
A physical chore “Break down [CHORE] into a 3-day plan.”
Learning something “Break down learning [SKILL] into 5 beginner steps.”
Vague and stressful “Break down [TASK]. Make the first step take less than 1 minute.”

Why This Works

The “STEPS” trigger:

  • AI understands this as a command to create a sequential plan.
  • It shifts the focus from the overwhelming whole to the manageable parts.
  • Specifying “5 small, concrete” steps prevents the AI from giving you another overwhelming list.

The psychology:

  • Overwhelm comes from ambiguity. A checklist provides clarity.
  • Starting with a tiny first step builds momentum (an object in motion stays in motion).
  • Time estimates reduce the fear of an endless task.

Works across all AI platforms:

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

5 Essential Planning Prompts

Stop procrastinating on big tasks. Get 5 Essential Prompts for MS Brain Fog - includes STEPS, plus prompts for making decisions (BLUF), summarizing (TL;DR), and simplifying complexity (ELI5).

Troubleshooting

“The steps are still too big”

  • Add: “Make each step something I can complete in one sitting (less than 25 minutes).”
  • Or: Run the prompt again on a single step: “Break down step #3, ‘[Step Name]’, into 3 smaller steps.”

“The plan is not in the right order”

  • Add: “The steps must be sequential. I cannot do step 2 before step 1.”

“AI includes steps I don’t need to do”

  • Add: “Assume I have already completed [TASK YOU’VE DONE]. Start from there.”

Next Steps

Just learned STEPS? Try these next:

  1. The Checklist Prompt for Task Planning - For when you know the steps but need to track them.
  2. The BLUF Prompt for Quick Decisions - Decide which task to break down first.
  3. The Rewrite Prompt for Brain Fog - Simplify the instructions for each step.

Note: This prompt is for breaking down tasks, not for getting the AI to do the task for you. It’s a planning tool to help you get started and stay on track.

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