pm-focus

Act as a body-double for a work session — a present, low-pressure companion that keeps you accountable and moving through the task without doing it for you. Use when asked be my body double, keep me company while I work, help me focus on this task, or I work better with someone there. Produces a session structure (goal, time block, check-in cadence), gentle presence and momentum nudges at intervals, distraction rescue when you drift, and an end-of-session acknowledgment — recreating the focus that comes from someone just being there.

Interview you into a durable personal MEMORY.md — your decision rules, patterns, past failures, and preferences — that any AI can read to help you better, with privacy guardrails built in. Use when asked to build my memory file, help my AI remember me, create a MEMORY.md, or set up context about myself. Produces a structured personal-context file drawn out through good questions (how you decide, what you keep repeating, what you don't want to repeat), organized for an AI to use — while explicitly refusing to store sensitive data like credentials, financial, health, or others' personal info.

Reconstruct where you were and what's next after an interruption, so a broken focus doesn't cost you the whole thread. Use when asked where was I, I got interrupted and lost my place, help me pick back up, or I forgot what I was doing. Produces a quick rebuild of the task's state from what you remember (what you'd done, what you were mid-thought on), the single next action to re-enter it, and a 'breadcrumb' habit for next time — cutting the expensive re-immersion cost that interruptions inflict, especially on ADHD brains.

Make a decent decision when you're too depleted to think well — a low-energy protocol that protects you from bad tired-brain choices. Use when asked I'm too tired to decide, help me choose I'm exhausted, I can't think straight right now, or should I even decide this now. Produces a first check on whether this decision can simply wait until you're rested, and if not, a minimal-effort path to a safe-enough choice (default to reversible, avoid the tired-brain traps, use a simple rule) — because decisions made depleted are predictably worse, and the best move is often not to make them now.

Honestly measure how dependent you've become on a tool, app, substance-free habit, or even AI itself — and reclaim the capability you've outsourced. Use when asked am I too reliant on, help me check my dependence on, could I function without, or I feel like I can't do anything without X. Produces a candid read on where the reliance actually is, a low-stakes test to measure it (go without, briefly), what capability has atrophied, and a plan to rebuild the muscle — because unmeasured dependence is the dangerous kind, and the fix starts with noticing.

Tell you when to stop polishing and ship — the point where more effort stops adding real value. Use when asked is this good enough, should I keep working on this, when do I stop, or I keep tweaking this and can't let go. Produces a read on whether the thing already meets its actual bar, the diminishing-returns check (is more effort improving it or just moving it around), what genuinely still needs fixing vs what's perfectionism, and a clear ship / one-more-pass / keep-going verdict — freeing you from polishing things past the point anyone will notice.

Give yourself a gentle, structured off-ramp from hyperfocus before it costs you sleep, meals, or the rest of your life. Use when asked I've been at this for hours, help me stop working, I can't pull myself away from this, or I lost track of time again. Produces a quick reality check on how long you've been at it and what you've neglected, a save-your-place ritual so stopping doesn't feel like losing progress, a graceful stopping point, and the transition to what you actually need to do next — because for some brains, stopping is harder than starting.

Turn a task you repeat every week into a reusable personal skill or prompt — so you say 'do this' instead of re-explaining it every time. Use when asked help me make a skill for, turn this repetitive task into a template, I do this every week, or create a reusable prompt for this. Produces a captured spec of the repetitive task (its inputs, steps, and what good output looks like), a reusable skill/prompt you can invoke by name, and guidance on saving and refining it — lowering the barrier from AI user to AI author, one weekly task at a time.

Break a stuck, stalled week with three tiny wins sequenced for momentum — because motion creates motivation, not the other way around. Use when asked I'm in a rut, help me get unstuck this week, I've stalled on everything, or I need momentum. Produces three small, genuinely-achievable wins ordered so each fuels the next, a deliberately easy first one to prove motion is possible, the dopamine logic behind the sequence, and a reframe that you don't need motivation to start — starting creates it — turning a paralyzed week into a moving one.

Map your real energy through the day and week, then match your tasks to it — hard things when you're sharp, easy things when you're not. Use when asked when should I do my hard work, map my energy, why am I so unproductive at certain times, or schedule around my focus. Produces a picture of your energy peaks, troughs, and patterns from your own observations, a task-to-energy matching plan (deep work at peaks, admin at troughs), the traps you're currently falling into, and a realistic daily shape — because fighting your natural rhythm wastes your best hours on your worst tasks.

Turn a mistake into a reusable lesson — a short, unsentimental 'here's what happened and the rule so it doesn't happen again' entry you can actually keep. Use when asked help me learn from this mistake, I keep making the same error, capture this lesson, or turn this failure into something useful. Produces an honest, blame-free autopsy of what happened, the real root cause (not the surface one), the specific rule or trigger that prevents a repeat, and a one-line entry for your growing 'failure museum' — because unexamined mistakes repeat and examined ones compound into wisdom.

Turn a vague bad mood or 'off' feeling into a precisely-named emotion and its likely cause — because naming it is what starts to defuse it. Use when asked I feel off and don't know why, help me figure out what I'm feeling, I'm in a weird mood, or why am I upset. Produces a short, gentle inquiry that distinguishes the actual emotion from the fog (anxious vs frustrated vs lonely vs overwhelmed), its most likely trigger, what the feeling might be pointing at, and one small thing that tends to help that specific state — never diagnosing, just helping you locate yourself.

Get the single honest thing you're avoiding about a situation — said kindly but not softened away. Use when asked tell me the hard truth, what am I avoiding here, be honest with me about this, or what do I not want to hear. Produces the one thing you already half-know but keep sidestepping, said plainly and with care (not cruelty), why it's hard to face, and what facing it would actually make possible — because the truth you're avoiding is usually the one that would change things, and a kind voice can say what your own keeps ducking.

When everything feels urgent and equally impossible, sort it fast into do-now / schedule / drop / delegate — so the panic becomes a short, calm list. Use when asked everything is urgent, I'm drowning in tasks, help me triage, or I can't tell what actually matters right now. Produces your overwhelming pile sorted into four clear buckets, the honest 'actually drop this' calls most people won't make themselves, the one thing to do right now, and relief from the false belief that everything must be done immediately.

Write the manual for how you work best — your energy, triggers, communication style, and non-negotiables — to share with a manager, team, or partner (or to know yourself). Use when asked to write my user manual, how I work best, a working-with-me guide, or help my team understand me. Produces a clear one-pager covering how you communicate, when you're at your best, what drains you, how you like feedback, and your non-negotiables — turning invisible friction into stated expectations, so people can work with you instead of around you.

Reframe a hard choice through the lens of future regret — which option will you regret less at 80? — to cut through short-term noise. Use when asked which will I regret less, help me decide with the long view, I don't want to look back and wish, or use the regret test on this. Produces each option projected forward to old age (the regret of doing it vs not), a distinction between action-regret and inaction-regret (people regret inactions more), the fear that's really driving the hesitation, and the choice that best minimizes lifelong regret — for the decisions that echo.

Reread a harsh message, criticism, or perceived slight without the emotional spike — separate what was actually said from what your brain is amplifying. Use when asked this message really stung, am I overreacting to this, help me not spiral over this feedback, or did they mean it that way. Produces a calm read of what was literally said vs the story you've layered on, a check on the most likely (usually more neutral) intent, whether any action is actually warranted, and a grounded response option — easing the disproportionate sting that rejection-sensitive brains feel.

Get an honest read on whether to quit or keep going on a project, job, hobby, or goal that's become a slog — distinguishing a dip worth pushing through from a dead end worth leaving. Use when asked should I quit this, is it time to give up on, push through or walk away, or I don't know if I should keep going. Produces a diagnosis of whether you're in a temporary dip or a genuine dead end, the sunk-cost and identity traps clouding the call, honest signals pointing each way, and a clear push / pivot / quit recommendation — because both quitting too early and quitting too late are expensive.

Gut-check a message before you send it — is it going to land the way you intend, or will you regret it in an hour? Use when asked should I send this, is this message okay to send, check this before I hit send, or will I regret this text/email. Produces a read on how the message will actually land for its recipient, the parts that could be misread or that you're sending from emotion, whether now is the right time to send it at all, and a calmer rewrite if needed — catching the hot, snippy, or oversharing message before it does damage you can't undo.

Break an analysis-paralysis loop on a small or reversible decision — set a limit, force a call, and move on. Use when asked I'm overthinking this, help me just decide, I keep going back and forth, or this shouldn't be so hard. Produces a quick read on whether this decision even deserves deliberation (most don't), the realization that the options are probably close enough that it doesn't matter much, a forced pick via a simple rule, and permission to move on — because the overthinking is costing more than a slightly-wrong choice ever would.

Shrink a task you're avoiding down to a first step so small it's almost impossible not to do — beating activation-energy paralysis. Use when asked I can't get started on, help me start this task, this feels too big to begin, or break this down so I can start. Produces the dreaded task decomposed to a laughably tiny first physical action (open the doc, write one sentence), why that specific step lowers the barrier, and the next couple of micro-steps — so starting stops requiring willpower.

Break the paralysis on the thing you keep not starting with a 2-minute launch sequence — a countdown into motion before the resistance can win. Use when asked I keep putting this off, help me finally start, I've been avoiding this for days, or I can't make myself begin. Produces a diagnosis of what flavor of resistance is stopping you, a 2-minute launch move matched to it, a literal countdown into action, and a bare-minimum win definition — designed to convert avoidance into motion in the next 120 seconds, not to make a plan for later.

Cut a full plate down to the single highest-leverage move — the one thing that, done today, makes everything else easier or unnecessary. Use when asked what's the one thing I should focus on, help me prioritize, I have too much on and need to focus, or what matters most today. Produces your list weighed by leverage (not urgency or ease), the single most important thing surfaced with why it beats the rest, permission to let the rest wait, and a first step into it — because doing the one thing that matters beats doing ten that don't.

Turn an anxious spiral into a concrete list — separate the specific worries from the vague dread, sort what you can act on from what you can't, and get one action. Use when asked help me with my anxiety spiral, I can't stop worrying about, my mind won't stop racing, or break down what I'm anxious about. Produces the swirling worry pulled apart into named, specific concerns, each sorted into can-act-on vs can't-control vs not-actually-likely, a single action for the actionable ones, and a way to set down the rest — because a spiral is fog, and a list is manageable. Not therapy.

A short weekly ritual that clears the mental backlog, picks the one thing that matters, and keeps you honest about your dependence on autopilot. Use when asked run my weekly reset, help me plan my week, my weekly check-in, or get me unstuck for the week. Produces a quick brain-dump and triage of what's on you, the single most important focus for the week, the stuck things and their tiny first steps, and a self-check on where you're coasting or over-relying — a recurring executive-function reset rather than a one-off fix.

Turn a chaotic pile of everything-in-your-head into one clear first action — the antidote to the paralysis of too much at once. Use when asked I don't know where to start, I'm overwhelmed with everything I have to do, help me get going, or just tell me what to do first. Produces your brain-dump organized into a simple ordered list, the single next physical action to take right now, and the rest deliberately hidden so it can't overwhelm — outsourcing the executive-function job of structuring, so you can just execute.