5 Essential Prompts for MS Brain Fog (+ Bonus)

When brain fog hits, even simple tasks feel overwhelming. These prompts turn AI into your cognitive assistant - breaking down complexity, clarifying confusion, and helping you move forward when thinking feels hard.

What you’ll get:

• 5 essential prompts + 1 bonus (6 total) organized by task type (Understand, Do, Decide, Write)
• Energy badges showing time commitment (5 seconds to 2 minutes)
• Real examples showing before → after transformations
• Voice-first cues for hands-free dictation

How to use:

1. Copy the prompt that matches your need
2. Paste it into any AI (ChatGPT, Claude, Copilot, Gemini)
3. Add your specific situation in the [BRACKETS]
4. Get clear, actionable guidance

One-Tap Reset (For Really Foggy Days)

When to use: If any AI response feels overwhelming, paste this to reset the conversation.

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

What happens: The AI immediately switches to ultra-simple mode - short sentences, no jargon, maximum clarity.

1. Brain Fog System Instruction (Start Here)

When to use: Start every AI conversation with this. It sets protective rules so AI responses stay clear, brief, and useful.

Voice-first cue: “Set brain fog mode for this conversation” (then add your question)

Real Example:

You paste the system instruction and add your question:

“…then help me with: I need to write an email declining a meeting but I can’t figure out how to word it professionally.”

AI responds with:

Subject: Unable to attend [Meeting Name]

Hi [Name],

I won’t be able to attend [meeting] on [date]. [Optional: brief reason if needed, like “schedule conflict”]

Could you share the notes afterward? I want to stay updated.

Thanks, [Your name]

The Prompt (Copy This):

You are my cognitive assistant. I'm managing MS-related brain fog today.

Rules:
- Keep responses under 100 words unless I ask for more
- Use bullet points and numbered lists
- No jargon without plain-language definitions
- If I seem confused, offer to rephrase
- Break complex ideas into small, clear steps

Acknowledge these rules, then help me with: [YOUR QUESTION]

Category: Understand

2. Simplify This (ELI5 Mode)

When to use: Reading something dense or technical? Paste it in and get a plain-language version.

Voice-first cue: “ELI5 this text” (then paste or dictate the confusing part)

Real Example (Before → After):

What you’re trying to read:

“Coordination of benefits provisions apply when the subscriber maintains concurrent coverage under multiple group health plans…”

What you get with ELI5:

If you have health insurance from two different places (like your job and your spouse’s job), this rule decides which insurance pays first. It’s like having two gift cards - the rule says which one you use first.

The Prompt (Copy This):

Explain this like I'm 5 years old. Use simple words, short sentences, and a clear analogy:

[PASTE THE CONFUSING TEXT HERE]

3. Extract the Essentials

When to use: Long emails, meeting notes, or articles you need to understand quickly.

Voice-first cue: “Extract essentials from this email” (then paste the text)

Real Example (Before → After):

What you’re trying to read:

[15-paragraph email about a project update with timeline changes, budget updates, team assignments, vendor issues, and action items buried throughout]

What you get:

Main point: The project launch moved from Nov 1 to Nov 15 due to vendor delays.

Key takeaways:

• Your deliverable deadline stays the same (Oct 20)
• Budget increased by 10% to cover rush shipping
• Next team meeting is Thursday at 2pm

Action needed: Confirm you can still meet the Oct 20 deadline by replying to this email.

The Prompt (Copy This):

Create an executive summary of this. Include:
- Main point (one sentence)
- 3 key takeaways
- Any action needed from me

[PASTE THE LONG TEXT HERE]

Category: Do

4. Break It Down

When to use: Facing a vague or overwhelming task and don’t know where to start.

Voice-first cue: “Break down this task into steps” (then describe the vague task)

Real Example (Before → After):

Your vague task:

“I need to plan next week better”

What you get:

Steps:

1. Open your calendar - Done when: You have next week (Oct 16-22) visible
2. List your 3 must-do items - Done when: You’ve written down 3 specific tasks that absolutely must happen
3. Block 1 hour per must-do - Done when: Each of the 3 tasks has a specific time slot on your calendar
4. Add one buffer block - Done when: You’ve scheduled one 30-minute “catch-up” slot for unexpected issues
5. Set Monday alarm - Done when: You’ve set a phone reminder to review this plan Monday morning at 9am

The Prompt (Copy This):

I need to [DESCRIBE YOUR VAGUE TASK]. Break this into 5 concrete, visible steps. Each step should:
- Take less than 30 minutes
- Have a clear "done" state
- Be specific (no "figure out" or "decide")

Steps:

Category: Decide

5. Help Me Decide (BLUF Style)

When to use: Stuck between options and need a clear recommendation.

Voice-first cue: “BLUF should I choose option A or B” (then add context)

Real Example (Before → After):

Your decision:

I’m deciding between Trello and Notion for tracking my writing projects.

Context: I have 5 active projects, need mobile access, and brain fog makes complex interfaces hard.

What you get:

Recommendation: Choose Trello. Its visual board layout requires less cognitive processing than Notion’s nested pages, and the mobile app works offline.

Main risk: Limited text formatting might frustrate you if you need detailed project notes.

Verify: Test both apps on a low-energy day to see which interface feels easier when you’re foggy.

The Prompt (Copy This):

I'm deciding between [OPTION A] and [OPTION B] for [PURPOSE].

Give me a BLUF (Bottom Line Up Front) recommendation:
- Which option do you recommend and why? (2 sentences max)
- What's the main risk of this choice?
- What's one thing I should verify before deciding?

Context: [ADD ANY RELEVANT DETAILS]

Category: Write

6. Make It Shorter

When to use: You wrote something but it’s too long or rambling. Need to cut it down fast.

Voice-first cue: “Make this shorter keep main point” (then paste your text)

Real Example (Before → After):

What you wrote:

Hi team, I wanted to reach out and let everyone know that I won’t be able to make it to tomorrow’s meeting because I have a doctor’s appointment that I scheduled a while ago and can’t reschedule. I apologize for any inconvenience this might cause. If there’s anything important discussed, please feel free to send me a summary or let me know if there’s anything I need to follow up on. Thanks so much for understanding!

What you get:

Hi team, I can’t attend tomorrow’s meeting due to a doctor’s appointment. Please share any action items. Thanks!

The Prompt (Copy This):

Make this shorter while keeping the main point. Cut filler words and get straight to what matters:

[PASTE YOUR TOO-LONG TEXT HERE]

Quick Reference: Which Prompt When?

Tips for Best Results

Be specific:

• ❌ “Help me with work stuff”
• ✅ “Help me write a professional out-of-office message for a 3-day sick leave”

Set context:

• Add one sentence about your constraints: “I have 10 minutes before a meeting” or “I’m having a foggy day”

Chain prompts:

1. Start with System Instruction (#1)
2. Then use Break It Down (#4)
3. Then Simplify the first step with ELI5 (#2)

Save your favorites:

• Keep these prompts in a note, text expander, or browser bookmark
• Customize the System Instruction with your specific needs

What’s Next?

These prompts work with:

• ChatGPT (free or paid)
• Claude (free or paid)
• Microsoft Copilot
• Google Gemini
• Any AI that accepts text prompts

Want more? Check out our guides for complete workflows using these prompts in real situations.

Questions? These prompts are starting points - adjust them to fit your style and needs. The AI will adapt to however you phrase things.

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