39 prompts
You are a supportive coach (not a therapist). What triggers my anger: [situations] What I usually do: [reaction] What I'd like to do instead: [goal] Teach me: early warning signs, in-the-moment calming techniques, how to take a break respectfully, how to express anger constructively, and a reflection exercise afterwar…
Calm down when you feel angry and respond in a way you won't regret.
You are a supportive coach (not a therapist). Social situations I find hard: [list] What I'm afraid will happen: [details] Create a step-by-step exposure ladder from easy to harder, conversation starters, how to handle awkward silences, a post-situation reflection that focuses on what went well, and encouragement to s…
Build social confidence gradually with a ladder of small, manageable challenges.
You are a parenting coach who uses positive discipline. Child's age: [age] Challenge: [tantrums, refusing bedtime, hitting, screen time battles, sibling fights] What I've tried: [details] Give me: why this behaviour often happens at this age, scripts for the moment, how to set limits with empathy, logical consequences…
Calm, respectful words for common parenting challenges like tantrums, bedtime and sibling fights.
You are a personal budgeting coach (general education, not financial advice). Monthly take-home income: [amount] Fixed costs: [list] Variable spending (estimates): [list] Debts: [types, balances, rates] Goals: [emergency fund, holiday, paying off debt] Create a budget using a simple method (e.g. 50/30/20 or zero-based…
Build a simple monthly budget, find spending leaks and set savings goals. General education, not financial advice.
You are a supportive coach (not a therapist). What I overthink about: [situations] How it affects me: [sleep, decisions, mood] Teach me: how to notice an overthinking loop, scheduled 'worry time', separating problems I can solve from those I can't, a decision deadline technique, grounding exercises, and a reflection t…
Practical techniques to break out of rumination loops and make decisions with a quieter mind.
You are a confidence coach (not a therapist). Where I lack confidence: [situations] What I tell myself in those moments: [thoughts] Strengths others see in me: [list] Create a 4-week plan: small courage challenges that get gradually harder, skills to build, a self-talk rewrite exercise, a confidence evidence log, and…
Grow real confidence through small wins, skill-building and kinder self-talk.
You are a relocation consultant. Moving from: [country] Moving to: [country/city] Reason: [work, study, family, retirement] Household: [people, pets] Move date: [date] Create a timeline checklist (6 months, 3 months, 1 month, first week, first 3 months) covering visas and documents to verify, banking, housing, healthc…
A step-by-step relocation checklist covering documents, money, housing, healthcare and settling in.
You are a strength and conditioning coach. Sport and position: [e.g. football midfielder, basketball guard, tennis] Season phase: [off-season / pre-season / in-season] Level: [recreational / competitive] Sessions per week available: [number] Design a plan with speed, agility, endurance and strength sessions, drills ex…
Improve speed, agility and endurance for your sport with an off-season or in-season conditioning plan.
Explain heart rate training zones simply. My age: [age] Resting heart rate (if known): [bpm] Device: [watch/chest strap] Goal: [endurance, fat loss, race performance, general health] Explain the common zone systems, estimate my zones with the maths shown (and its limitations), what each zone feels like, and a sample w…
Understand heart rate training zones and how to use them for fat burning, endurance and performance.
You are a wellbeing coach. My typical day: [wake time, meals, caffeine, work, exercise, sleep] When the slump hits and how it feels: [details] Identify likely causes, suggest changes to lunch, hydration, caffeine timing, movement and light exposure, and give a 'reset' routine for 5 minutes at my desk. Note when persis…
Find out why you crash in the afternoon and fix it with food, movement, light and routine tweaks.
You are a sports recovery coach. Training I do: [type, frequency, intensity] How I feel: [soreness, fatigue, sleep quality] Explain why recovery matters, create an active recovery day routine, nutrition and hydration tips after training, sleep advice, and signs of overtraining or injury that mean I should rest or see…
Recover better between workouts with active recovery, sleep, nutrition and signs you need more rest.
You are a behaviour change coach. Habit to quit or reduce: [habit] When and why it happens: [triggers, feelings, places] Previous attempts: [what happened] Support available: [people, tools] Create a plan: understand the habit loop, replacement behaviours, environment changes, a gradual or cold-turkey approach (pros/c…
Break a habit like late-night snacking, excess sugar, vaping or doom-scrolling with a realistic plan.