It's 2am and your brain is replaying that email you sent last week. Say every worry out loud to Claude, then paste one prompt that sorts them into three piles. This is for a rough night. It doesn't replace talking to a real person.
Sort everything I just told you into three piles: 1. Things I can do something about tomorrow 2. Things I can't control 3. Things I'm making bigger than they are Put each worry in one pile only. Give each one a short line, in my own words where you can. For the first pile, give me one small next step for each worry. Make every step something I can do in 10 minutes or less tomorrow. For the second pile, just list them. No advice. For the third pile, add one line on why it might be smaller than it feels tonight. Keep it short and plain. Don't tell me to relax and don't give me a pep talk.
This prompt is for a bad night. It doesn't replace talking to someone you trust or a professional. If you're in the US and you're in crisis, or thinking about hurting yourself, call or text 988, or chat at 988lifeline.org. It's free, confidential and open 24 hours a day. Outside the US, find a helpline near you at claude.findahelpline.com. If you're in danger right now, call your local emergency number.
It can help you get the worries out of your head and into a list you can look at. Dictate every worry into Claude, then ask it to sort them into three piles: things you can act on tomorrow, things you can't control, and things you're making bigger than they are. It's for a rough night and doesn't replace talking to someone you trust or a professional.
Ask Claude to sort everything you said into three piles: things I can do something about tomorrow, things I can't control, and things I'm making bigger than they are. For the first pile, ask for one small next step for each worry, 10 minutes or less. Add "don't tell me to relax" if pep talks annoy you.
Yes, the Claude phone app has dictation on every plan, including Free. Tap the microphone icon on the right side of the chat box and speak. The first time, it asks you to pick your language. Anthropic says the recording is deleted once it's turned into text and isn't kept or used to train its models.
In the US, call or text 988, or chat at 988lifeline.org. It's free, confidential and open 24 hours a day. Outside the US, find a helpline near you at claude.findahelpline.com. If you're in danger right now, call your local emergency number. Claude can also show a banner with local crisis helplines when a chat touches on distress.
The prompt I use the next morning to turn last night's first pile into a plan and check whether the third pile still feels big in daylight. Plus a Sunday prompt that spots the worries that keep coming back.
In the morning, open the same chat from last night so Claude still has your three piles. Then paste this.
It's the next morning. Look at the three piles from last night. 1. First pile: put the next steps in the order I should do them, smallest first. Tell me which one to do before [a time, e.g. 10am]. 2. Third pile: go through these one at a time. For each one, ask me if it still feels as big this morning and wait for my answer before the next one. If I say it does, move it to the first or second pile. 3. Second pile: ask me if anything here has changed overnight so I can now act on it. If yes, give it one small next step. Finish with a list of no more than 3 things for today. Keep it short.
Below are the three piles from my rough nights this week. [Paste each night's three piles here.] 1. List any worry that shows up more than once, and how many times. 2. For each repeat worry that sits in the first pile, tell me if I did the next step. If I didn't, give me a smaller one. 3. For each repeat worry in the third pile, give me one sentence I can say to myself next time it shows up at 2am. Keep it short and plain. No pep talk.
Prompts, step-by-step guides and checklists you can put to work today.