Sunday night, 9pm. You're horizontal, phone in hand, and the week ahead is circling like a seagull. We've all been there — which is exactly why the Sunday Reset is the most-requested session at our workshops. Here's the whole routine.
Step 1: The brain-dump (5 minutes)
Open ChatGPT and empty your head. Everything — the deadline, the dentist, the birthday present you keep forgetting. Don't organise it; that's the machine's job now. Messy is not just fine, it's the point.
Step 2: The week plan (5 minutes)
Then send this:
“Here's everything on my plate this week: [your dump]. My non-negotiables are [school run, Thursday meeting, gym]. Build me a realistic weekly plan. Flag the 3 tasks that actually matter, suggest 2 things to drop or delegate, and keep every day under 5 focused hours.”
The magic words are realistic and drop or delegate. Without them you get a robot's fantasy of your week. With them you get a plan that survives contact with Tuesday.
Step 3: Meals (5 minutes)
Our most-copied prompt, ever: five weeknight dinners, your constraints, shopping list grouped by aisle. It's in the free Sunday pack with the fill-in-the-blanks ready to go.
Step 4: The life-admin sweep (5 minutes)
List the three emails you've been avoiding and ask for drafts in a “warm but efficient” tone. Send them Monday at 9am and feel insufferably smug by 9:05.
The part nobody tells you
The first Sunday takes thirty minutes because you're learning the moves. By week three it's genuinely twenty, and the plan is better than the one you used to make — because you're editing a draft instead of staring at a blank page. That's the whole trick with AI, honestly: it goes first, you go second.
The win: try just Step 2 this Sunday. One prompt. Then come tell the group chat how it went.