Adjust to a big life change
Support for a major transition, such as a move, breakup, new baby, or job loss, with steps for the first 90 days.
The prompt
Help me adjust to a big change in my life.
The change: [e.g. "moved countries", "divorce", "new baby", "lost my job", "kids left home", "diagnosis"]
When it happened or will happen: [DATE]
Did I choose it? [YES / NO / PARTLY]
What I've lost or left behind: [ROUTINES, PEOPLE, IDENTITY, SECURITY]
What's new or possible now: [ANYTHING, EVEN SMALL]
What's hardest day to day: [DETAILS]
Support I have: [PEOPLE, SERVICES]
Give me:
1. A short, honest explanation of why even wanted changes can feel disorienting (endings, an in-between period, new beginnings).
2. What to keep stable: 3-4 anchors (routines, people, habits) to hold onto while everything else shifts.
3. A 90-day plan in three phases (first 2 weeks, weeks 3-6, weeks 7-12), each with 2-3 practical steps covering logistics, connection, and wellbeing.
4. How to let myself grieve what's gone while building what's next.
5. Questions to ask myself about who I want to be in this new chapter.
6. Signs I'm adjusting well vs. signs I need more support.
If the change involves legal, financial, or medical decisions, flag them and suggest the right professional. If I describe persistent low mood, hopelessness, or not coping, encourage me to talk to a doctor or counselor.
Highlighted [brackets] are blanks to replace with your own details.
Fill in the blanks and use this promptMore Personal Life & Wellbeing prompts
What to fill in
- DATE
- YES / NO / PARTLY
- ROUTINES, PEOPLE, IDENTITY, SECURITY
- ANYTHING, EVEN SMALL
- DETAILS
- PEOPLE, SERVICES
How this prompt is built
This prompt follows the RTF structure (Role, Task, Format). RTF tells the model who to be, what to do and what shape the answer should take. It is the quickest structure that still gives noticeably better results than a bare request.
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