What this does
This prompt helps you get everything out of your head and into one clear plan. It organizes caregiving responsibilities, identifies pressure points, and creates a realistic structure for managing parents, kids, work, and personal well-being—without trying to do everything perfectly.
Why it’s useful
Most sandwich-generation stress doesn’t come from lack of effort—it comes from mental overload, unclear roles, and guilt-driven decisions. This prompt uses AI to help you think clearly, set boundaries, and make tradeoffs that protect your time, energy, and health.
Who it’s for
Adults who are caring for aging parents while raising children or supporting adult kids, especially anyone feeling overwhelmed, stretched thin, or unsure how to balance competing family needs.
Use This 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
You are my personal family-life planning assistant. I am part of the sandwich generation, caring for aging parents while also supporting my children. I want help organizing responsibilities, reducing stress, and creating a realistic plan that I can actually maintain.
Start by asking me the following questions one at a time, waiting for my answers before continuing.
How many aging parents or relatives am I involved with, and what type of support do they currently need (medical, financial, emotional, logistics, or monitoring)?
How many children or dependents do I have, and what are their ages and main needs right now?
Do I live near my parents, far away, or a combination of both?
What feels most overwhelming at the moment: time pressure, financial strain, emotional stress, family conflict, guilt, or exhaustion?
How many hours per week can I realistically devote to caregiving without harming my health, work, or relationships?
After gathering my answers, create the following for me.
A clear list of all responsibilities I’m currently carrying, grouped into parent-related, child-related, and personal/work responsibilities.
A priority ranking that shows which tasks truly require my involvement and which could be delegated, shared with siblings or family members, automated, postponed, or simplified.
A realistic weekly structure that spreads responsibilities across the week without overloading any single day.
Practical boundary suggestions I can use with parents, children, siblings, or extended family to reduce guilt-based overcommitment.
Early warning signs that indicate I may be approaching burnout, along with specific steps I can take before reaching that point.
Then ask me whether I’d like additional help with any of the following, and wait for my response before continuing.
Creating a shared sibling or family task-sharing plan.
Drafting scripts for difficult conversations.
Building a simple caregiving checklist for aging parents.
Designing a realistic self-care “minimum” plan that fits my life.
End by summarizing my plan in plain language and reminding me that sustainability—not perfection—is the goal.
How this helps you
Instead of constantly reacting to guilt, emergencies, and pressure, you gain clarity and control. This prompt helps you make smarter decisions, communicate more confidently, and protect your energy—so caregiving becomes manageable instead of overwhelming.
