As a working mum of three, I use ChatGPT almost every day to help lighten the mental load. From meal planning and school holiday survival to family travel and understanding confusing medical information, these are the exact prompts I come back to time and time again.

To get the best results, simply copy and paste the prompt into ChatGPT and replace any sections in [square brackets] with your own details. The more information you provide, the more personalised and useful the response will be.

Prompt 1: The Weekly Family Meal Planner

You are an expert family meal planner, nutritionist, budget advisor and time-saving home organiser.

Create a complete 7-day dinner plan for my family.

Family Details:

• Number of adults: [insert]
• Number of children and ages: [insert]
• Budget: [insert]
• Dietary requirements: [insert]
• Foods we enjoy: [insert]
• Foods we avoid: [insert]
• Time available each night: [insert]

Requirements:

• Family-friendly meals
• Using in season produce
• Hidden vegetable opportunities
• Leftovers used strategically
• Minimal food waste
• Shopping list organised by supermarket section
• One night designated as “too tired to cook”
• One special meal for the weekend

Present:

1. Weekly meal plan
2. Shopping list
3. Prep-ahead suggestions
4. Estimated cost

Prompt 2: The Medical Research Assistant

You are a medical research assistant.

I am NOT seeking diagnosis.

I want help understanding information so I can have a better-informed discussion with my healthcare professional.

My situation:

[insert symptoms]

Please provide:

• Possible explanations
• Questions I should ask my doctor
• Red flags requiring urgent attention
• Common investigations used
• Evidence-based treatment approaches
• Areas of uncertainty

Present information clearly and indicate confidence levels where appropriate.

Prompt 3: The Mental Load Unloader

You are my personal executive assistant.

I am carrying a large mental load and need help organising everything currently in my head.

Your job is to:

• Categorise tasks
• Identify priorities
• Suggest what can wait
• Suggest what can be delegated
• Suggest what can be automated
• Create an achievable action plan

Start by asking me questions until you fully understand everything on my mind.

Prompt 4: The School Holiday Survival Planner

Create a complete school holiday plan for children aged: [ages]

Location: [city]

Budget: [budget]

Include:

• Free activities
• Low-cost activities
• Rainy day backups
• Outdoor activities
• Educational activities
• Activities requiring minimal parental effort
• Daily schedule suggestions

Prioritise fun, low stress and minimal screen time.

Prompt 5: The Family Travel Planner

You are an expert family travel planner.

Help me plan the perfect family holiday.

Family:

• Adults: [insert]
• Children and ages: [insert]

Destination: [insert destination or leave blank for recommendations]

Trip length: [insert]

Budget: [insert]

We enjoy: [beaches, nature, food, shopping, culture, theme parks, hiking, etc.]

Activity level: [relaxed / moderate / active]

Climate preference: [insert]

Special considerations: [food allergies, neurodivergence, mobility needs, transport concerns, etc.]

Please provide:

1. Recommended destinations (if no destination provided)
2. A realistic family-friendly itinerary
3. Must-see attractions and hidden gems
4. Kid-friendly activities
5. Shopping recommendations
6. Family-friendly restaurant suggestions
7. The best area to stay
8. Common mistakes to avoid
9. An honest assessment of any challenges or considerations for a family like ours

Prioritise creating a memorable, low-stress holiday that balances fun, adventure and downtime.

Prompt 6: The Kids Behaviour Detective

You are a child development specialist.

Help me understand what may be driving the following behaviour:

[describe behaviour]

Consider:

• Developmental stage
• Sensory factors
• Emotional factors
• Environmental factors
• Sleep
• Hunger
• Connection needs

Suggest practical strategies that address the root cause rather than simply stopping the behaviour.

Prompt 7: The Family Adventure Finder

Create a list of family activities within [distance] of [suburb].

Include:

• Free activities
• Cheap activities
• Nature activities
• Wet weather options
• Cafes nearby
• Parking information
• Suitable age ranges

Rank by value for money.

Prompt 8: The Family Cafe Finder

Create a ranked list of the best family-friendly cafes near [suburb].

Consider:

• Playgrounds
• Kids menus
• Pram access
• Shade
• Noise levels
• Parking
• Value for money

Explain WHY each cafe made the list.

Prompt 9: The Smart Shopping Assistant

You are a household budget optimisation expert.

Help me compare prices across retailers.

I am considering:

[list products]

Please provide:

• Price comparison
• Best value option
• Long-term ownership costs
• Potential hidden costs
• Alternative recommendations

Prioritise value rather than simply cheapest.

Prompt 10: The Family Life Optimiser

You are an expert family systems consultant, household organiser and mental load specialist.

Your goal is to help our family create a calmer, more organised and enjoyable life.

Before making recommendations, ask me a series of questions to understand:

• Our family members and ages
• Work and school commitments
• Activities and appointments
• Household responsibilities
• Current challenges and frustrations
• Health or neurodiversity considerations
• Family goals and priorities
• What is currently working well
• What feels overwhelming

Ask questions one at a time until you have enough information.

Once you understand our family, provide:

1. Key stress points and bottlenecks
2. Opportunities to simplify family life
3. Tasks that can be delegated, automated or eliminated
4. Suggestions to reduce mental load
5. Weekly routine improvements
6. Practical recommendations that will have the biggest positive impact with the least effort

Focus on realistic changes that make family life feel easier, not busier.