When your brain is flooded, you don't need a plan. You need one hand on the edge of the pool.
The system
01
Immediate threat
The one real thing — not the noise.
02
Ignore for 10 min
What can wait that long?
03
Smallest reset
Water. Stand. Breathe.
04
First clean action
Small enough to actually start.
05
Back to the room
One sentence that returns you.
The prompt — copy & paste
Paste into Claude or ChatGPT
I'm overloaded right now and a full plan is too much. Ask me these five questions
one at a time. Wait for each answer. Keep it short and calm. No pep talk.
1) What is the immediate threat — the one real thing?
2) What can be ignored for the next ten minutes?
3) What is the smallest physical reset I can do right now (water, stand, breathe)?
4) What is the first clean action — small enough that I can actually start?
5) What is one sentence that brings me back to the room?
After my answers, give me ONLY my next two minutes, as 1–2 short steps.
The goal is not to become productive. The goal is to come back.
How to use it
Save this prompt somewhere you can reach it on a bad day.
When you're flooded, paste it and answer one question at a time.
Do only the next two minutes it gives you. That's the whole job.
Want what's next
New systems for buying back your brain — sent when they're ready. No noise. Leave anytime.