What this does
This prompt evaluates your daily screen habits, attention patterns, and mental fatigue triggers, then creates a personalized strategy to reduce cognitive overload and rebuild focus and memory using simple, realistic changes.
Why it’s useful
Most advice around screen time is vague or extreme. This approach doesn’t require deleting apps or going off the grid. Instead, it uses your real habits to design boundaries, focus windows, and recovery practices that work in everyday life.
Who it’s for
This is for adults who feel mentally scattered, forgetful, or overwhelmed by digital noise; who multitask constantly; or who want to protect their cognitive health without giving up modern technology.
Use This Entire Prompt:
Before you use it, just remember:
copy the entire prompt in italics below
paste into ChatGPT, Gemini, or your favorite AI app
run the prompt
Prompt
I want help protecting my focus and memory in a world of constant digital distraction. Act as a cognitive health and focus coach for adults over 40. Ask me the following questions one at a time and wait for my answer before continuing.
1. How many hours per day do I spend on my phone, computer, or tablet outside of work tasks?
2. Which apps or activities tend to pull me into endless scrolling or frequent checking?
3. How often do I multitask with screens (for example, TV plus phone, email plus messages)?
4. When during the day do I notice the most mental fatigue or difficulty concentrating?
5. Do I struggle more with memory, focus, or mental clarity—and in what situations?
6. What notifications or digital interruptions feel the most stressful or unnecessary?
7. How do I currently wind down mentally at the end of the day?
After reviewing my answers, explain in clear, non-alarming language how my digital habits may be affecting my focus and memory. Then create a practical plan that includes daily focus windows, notification and app boundary suggestions, screen-free recovery periods, and simple habits that support attention and memory. Keep the plan realistic, flexible, and designed for a normal adult lifestyle—not a total digital detox.
How this helps you
Instead of feeling scattered or mentally overloaded, you regain control of your attention. This prompt turns AI into a thinking partner that helps you quiet digital noise, protect your brain, and rebuild the kind of focus and clarity that makes daily life feel easier again.
