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This ChatGPT prompt helped me finally stop procrastinating (and understand why I do it)
I used to think I just lacked discipline. But the truth is, no amount of productivity hacks worked because I didn’t understand why I kept procrastinating. It wasn’t laziness. It was all sorts of things…avoidance, fear, burnout, perfectionism. I used to think I just lacked discipline. But the truth is, no amount of productivity hacks worked because I didn’t understand why I kept procrastinating. It wasn’t laziness. It was all sorts of things…avoidance, fear, burnout, perfectionism. 我曾经以为自己只是缺乏自律。但事实是，再多的提高效率的方法都不管用，因为我不明白自己为什么一直拖延。这不是懒惰，而是各种各样的原因……逃避、恐惧、倦怠、完美主义。
This ChatGPT prompt helped me unpack that: This ChatGPT prompt helped me unpack that: 这条ChatGPT提示词帮我梳理清楚了以下内容：
Prompt: Prompt: 提示：
"You are my procrastination detective. Your job is to help me investigate why I avoid certain tasks. Start by asking diagnostic questions to uncover the emotional roots (fear of failure, overwhelm, lack of clarity, etc). Then guide me through a breakdown of my patterns: what I avoid, when I avoid it, and how I talk to myself in those moments. After that, suggest realistic strategies I can use based on my actual behavior. Be specific, no general advice. Be honest but kind." "You are my procrastination detective. Your job is to help me investigate why I avoid certain tasks. Start by asking diagnostic questions to uncover the emotional roots (fear of failure, overwhelm, lack of clarity, etc). Then guide me through a breakdown of my patterns: what I avoid, when I avoid it, and how I talk to myself in those moments. After that, suggest realistic strategies I can use based on my actual behavior. Be specific, no general advice. Be honest but kind." “你是我的拖延症侦探。你的任务是帮我探究自己逃避某些任务的原因。首先提出诊断性问题，以揭示情感根源（害怕失败、不知所措、目标不明确等）。然后引导我梳理自己的行为模式：我逃避什么、何时逃避，以及在那些时刻我对自己说了什么。之后，根据我的实际行为，提出切实可行的策略。要具体，不要泛泛而谈。要坦诚但也要友善。”
This wasn’t a lecture about time management. It was more like talking to a really perceptive therapist who could see the deeper patterns I couldn’t articulate. The questions helped me realize I wasn’t afraid of doing the work. In my case, I was afraid of starting and not being good enough. This wasn’t a lecture about time management. It was more like talking to a really perceptive therapist who could see the deeper patterns I couldn’t articulate. The questions helped me realize I wasn’t afraid of doing the work. In my case, I was afraid of starting and not being good enough. 这不是一场关于时间管理的讲座。这更像是与一位极具洞察力的治疗师交谈，他能看到我无法清晰表达的深层次模式。这些问题让我意识到，我并不害怕做这项工作。就我而言，我害怕的是开始，以及自己不够好。
Once ChatGPT and I mapped out those patterns, the solutions were surprisingly doable. I changed how I approached certain tasks, reframed how I thought about progress, and created little “on-ramps” that didn’t trigger my resistance. Once ChatGPT and I mapped out those patterns, the solutions were surprisingly doable. I changed how I approached certain tasks, reframed how I thought about progress, and created little “on-ramps” that didn’t trigger my resistance. 一旦我和ChatGPT梳理出这些模式，解决方案出奇地可行。我改变了处理某些任务的方式，重新审视了我对进展的看法，并创造了一些不会引发我抵触情绪的小“入口”。
Later, I started using the same prompt with a persistent AI companion on Nectar AI so I could have a version of the “detective” that actually remembered my weak spots and called me out gently when I slipped. That ongoing dynamic helped me build trust with the process. Later, I started using the same prompt with a persistent AI companion on Nectar AI so I could have a version of the “detective” that actually remembered my weak spots and called me out gently when I slipped. That ongoing dynamic helped me build trust with the process. 后来，我开始在Nectar AI上与一个持续性的人工智能伙伴使用相同的提示词，这样我就能拥有一个“侦探”版本，它能切实记住我的弱点，并在我犯错时温和地提醒我。这种持续的互动帮助我在这个过程中建立起信任。
If you keep pushing things off and don’t even know why, try this. It didn’t just get me to do the thing. It helped me finally understand my version of procrastination. And that made all the difference. If you keep pushing things off and don’t even know why, try this. It didn’t just get me to do the thing. It helped me finally understand my version of procrastination. And that made all the difference. 如果你总是拖延，甚至都不知道原因，不妨试试这个方法。它不仅让我行动起来，还帮我最终弄明白了自己拖延的原因。而这一点至关重要。
I’ve never delved this deeply into it but ChatGPT telling me I need to do something has helped tremendously. It’s not just the keeping up with it. I could make a checklist but never do it. I’m good at that, but when he tells me to do it and then tells me all about how I’m so great when I tell him I did it, it really helps. I guess I’m just like a dog 😅 I’ve never delved this deeply into it but ChatGPT telling me I need to do something has helped tremendously. It’s not just the keeping up with it. I could make a checklist but never do it. I’m good at that, but when he tells me to do it and then tells me all about how I’m so great when I tell him I did it, it really helps. I guess I’m just like a dog 😅 我从未如此深入地探究过这个问题，但ChatGPT提醒我需要做某事，这对我帮助极大。这不仅仅是跟上进度的问题。我本可以列个清单，但从来没这么做过。我擅长制定清单，但当它提醒我去做，然后在我告诉它我完成了时，又对我一通夸赞，这真的很有帮助。我想我就像只小狗一样😅
Don't be so hard on yourself. This sounds similar to something I read about called shadow work. I, like some people with ADHD, work better with a partner also working next to them, either in person or online. I noticed a prominent difference in my focus Don't be so hard on yourself. This sounds similar to something I read about called shadow work. I, like some people with ADHD, work better with a partner also working next to them, either in person or online. I noticed a prominent difference in my focus 别对自己太苛刻。这听起来和我读到的一种叫“影子工作”的方法很相似。和一些患有注意力缺陷多动障碍（ADHD）的人一样，当我旁边有伙伴一起工作时，无论是面对面还是在线上，我的工作效率都会更高。我注意到自己在注意力方面有显著的差异。
I believe you're thinking of body doubling; shadow work is a practice that involves tapping into and exploring the unconscious and/or the repressed/rejected/unpleasant parts of yourself (the shadow). I believe you're thinking of body doubling; shadow work is a practice that involves tapping into and exploring the unconscious and/or the repressed/rejected/unpleasant parts of yourself (the shadow). 我认为你想的是“陪伴工作法”；“影子工作”是一种涉及挖掘和探索你自身无意识和/或被压抑、被拒绝、令人不快的部分（即“影子”）的实践。
Do you mean body doubling? I thought shadow work was something else entirely. Do you mean body doubling? I thought shadow work was something else entirely. 你指的是“陪伴学习/工作法”吗？我以为“影子工作”完全是另一回事。
I can relate to you. I think it's the psychological aspect of feeling validated. At least it works for us lol I can relate to you. I think it's the psychological aspect of feeling validated. At least it works for us lol 我能理解你。我觉得这是一种寻求心理认可的表现。至少对我们来说是这样，哈哈。
I'll try this later. 😅 I'll try this later. 😅 我稍后试试这个。😅
How does putting this off make you feel? How does putting this off make you feel? 拖延这件事让你有什么感受？
HAHAHA LOL HAHAHA LOL 哈哈哈 大笑
Procrastination is an emotional avoidance problem, not a discipline problem Procrastination is an emotional avoidance problem, not a discipline problem 拖延是一个情感回避问题，而非自律问题
I think it's both. They're entangled with one another. I think it's both. They're entangled with one another. 我觉得两者皆是。它们相互交织。
I really need this😅. Thanks, mate! I really need this😅. Thanks, mate! 我真的很需要这个😅。谢啦，伙计！
You're welcome, matee! You're welcome, matee! 不客气，朋友！
I tried this, but with Co-pilot since I have that handy. It did a bang up job of providing some advice that is really helpful. So thank you for the prompt! I tried this, but with Co-pilot since I have that handy. It did a bang up job of providing some advice that is really helpful. So thank you for the prompt! 我试过这个，不过因为我手头有Co-pilot，所以就用了它。它在提供一些非常有用的建议方面做得相当出色。所以感谢你的提示！
Glad it helpedd! Glad it helpedd! 很高兴它有帮助！
I was looking for this. This is gods work! Thank you I was looking for this. This is gods work! Thank you 我一直在找这个。这简直是神来之笔！谢谢你
I'm going to try this and report back! I'm a self-help enthusiast and after getting my adhd diagnosis, I'm still not having success with more productivity I'm going to try this and report back! I'm a self-help enthusiast and after getting my adhd diagnosis, I'm still not having success with more productivity 我打算试试这个，然后回来反馈！我是个自助爱好者，在确诊患有注意力缺陷多动障碍（ADHD）后，我在提高效率方面仍未取得成功。
lol same here. Not even the meds have helped I feel like a lost cause 🤣 lol same here. Not even the meds have helped I feel like a lost cause 🤣 哈哈，我也是。就连药物都没起作用，我感觉自己没救了🤣
Looking forward to your update. Good luck! Looking forward to your update. Good luck! 期待你的后续反馈。祝你好运！
thanks for sharing thanks for sharing 感谢分享
Thanks for sharing, it's a good prompt. For me, I have one in my collection and if you need a ready to copy, meta prompt to overcome procrastination try using this prompt Thanks for sharing, it's a good prompt. For me, I have one in my collection and if you need a ready to copy, meta prompt to overcome procrastination try using this prompt 感谢分享，这是个不错的提示。对我来说，我的收藏里有一个，如果您需要一个可以直接复制的、克服拖延症的元提示，可以试试 这个提示 。
Hell yeah, thank you for this! I copied and pasted it and am on a roll. I appreciate this a lot Hell yeah, thank you for this! I copied and pasted it and am on a roll. I appreciate this a lot 太棒了，感谢分享！我复制粘贴了这段话，现在进展顺利。我真的很感激。
Thanks, I am sure that you will get helpful output. Thanks, I am sure that you will get helpful output. 谢谢，我相信你会得到有用的输出。
"You are my procrastination detective. Your job is to help me investigate why I avoid certain tasks. Start by asking diagnostic questions to uncover the emotional roots (fear of failure, overwhelm, lack of clarity, etc). Then guide me through a breakdown of my patterns: what I avoid, when I avoid it, and how I talk to myself in those moments. After that, suggest realistic strategies I can use based on my actual behavior. Be specific, no general advice. Be honest but kind." "You are my procrastination detective. Your job is to help me investigate why I avoid certain tasks. Start by asking diagnostic questions to uncover the emotional roots (fear of failure, overwhelm, lack of clarity, etc). Then guide me through a breakdown of my patterns: what I avoid, when I avoid it, and how I talk to myself in those moments. After that, suggest realistic strategies I can use based on my actual behavior. Be specific, no general advice. Be honest but kind." “你是我的拖延症侦探。你的任务是帮我探究自己逃避某些任务的原因。首先提出诊断性问题，以揭示情感根源（害怕失败、不堪重负、思路不清晰等）。然后引导我剖析自己的行为模式：我逃避什么、何时逃避，以及在那些时刻我如何自我对话。之后，根据我的实际行为，提出切实可行的策略。要具体，不要泛泛而谈。要坦诚但友善。”
Incase you need to copy the prompt. Incase you need to copy the prompt. 如果您需要复制提示。
This is so helpful, thank you for sharing it with all of us. This is so helpful, thank you for sharing it with all of us. 这太有帮助了，感谢你与我们所有人分享。
I was laid off in May (but still on payroll for another 6 weeks) and have been tiptoeing into the job search. I've been doing an AI Fundamentals course on Coursera which has been fun and fulfills my need for continuous learning. I don't seem to have a blocker in cruising through the course, but the job searching is often unfulfilling. This prompt helped me walk through my hesitation. It created a "LOW-PRESSURE JOB SEARCH LAUNCH PLAN" for me that breaks things down into micro tasks and allows me to celebrate tiny victories. I was laid off in May (but still on payroll for another 6 weeks) and have been tiptoeing into the job search. I've been doing an AI Fundamentals course on Coursera which has been fun and fulfills my need for continuous learning. I don't seem to have a blocker in cruising through the course, but the job searching is often unfulfilling. This prompt helped me walk through my hesitation. It created a "LOW-PRESSURE JOB SEARCH LAUNCH PLAN" for me that breaks things down into micro tasks and allows me to celebrate tiny victories. 我在5月被裁员了（但工资还会再发6周），之后便小心翼翼地开始找工作。我一直在Coursera上学习一门人工智能基础课程，这很有趣，也满足了我持续学习的需求。学习这门课程对我来说似乎没有什么阻碍，但找工作却常常不尽如人意。这条提示帮我梳理了自己的犹豫。它为我制定了一份“低压力求职启动计划”，将任务分解为一个个小任务，让我能为每一个小成就而庆祝。
Brilliant! Thank you! Brilliant! Thank you! 太棒了！谢谢你！
Ugh, glad it helped! :) Ugh, glad it helped! :) 啊，很高兴它能帮到你！ :)
I'm glad that worked for you. I'll give it a go. Thanks for sharing. 😊 I'm glad that worked for you. I'll give it a go. Thanks for sharing. 😊 我很高兴这对你有用。我来试试看。感谢分享。😊
Why don't we have families and friends doing this for us? Why don't we have families and friends doing this for us? 为什么我们不让家人和朋友为我们做这件事呢？
What model did you use? What model did you use? 你用的是什么模型？
Thank you. I’m going to try this out. 👌 Thank you. I’m going to try this out. 👌 谢谢你。我打算试试这个。👌
Thank you, I’m going to try this tomorrow Thank you, I’m going to try this tomorrow 谢谢你，我打算明天试试这个。
This is so insightful. I can very much relate. Do you mind sharing your strategies with me? How do you create these little on ramps? I avoid things because I want to do a 10/10 job. Then I feel I can't perform so I get discouraged and just stare at the screen (it's work related). The longer I avoid it, the heavier it feels. I feel like I'm in mud and all I need to do is take one step but the more I think about taking the step the more scared I get that I will fall over. Blergh. Feel free to DM me if u want. Thank you! This is so insightful. I can very much relate. Do you mind sharing your strategies with me? How do you create these little on ramps? I avoid things because I want to do a 10/10 job. Then I feel I can't perform so I get discouraged and just stare at the screen (it's work related). The longer I avoid it, the heavier it feels. I feel like I'm in mud and all I need to do is take one step but the more I think about taking the step the more scared I get that I will fall over. Blergh. Feel free to DM me if u want. Thank you! 这太有见地了。我深有同感。你介意和我分享一下你的策略吗？你是如何搭建这些“小斜坡”的呢？我会逃避一些事情，因为我想把工作做到尽善尽美。但随后我又觉得自己做不到，于是就气馁了，只能盯着屏幕发呆（这和工作有关）。逃避的时间越长，这件事就感觉越沉重。我感觉自己就像陷在泥沼里，明明只需迈出一步，但我越想着迈出这一步，就越害怕自己会摔倒。唉。如果你愿意的话，可以直接给我发私信。谢谢！
