I use the ‘anchor’ prompt when I’m under pressure — here’s exactly how it works

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We've all been there — a tense work meeting, an awkward text or that moment when your brain goes completely blank — you're officially stuck. When you’re trying to get out of a tough situation sometimes all you need is a life raft in the form of the right thing to say, do or understand.

That’s how I landed on what I now call the “anchor” prompt — a simple way to get unstuck in almost any situation. Instead of asking AI for more ideas, I ask it to make its help stick: one clear takeaway I can remember, one simple rule I can follow or something I could actually say out loud.

It’s like turning AI into a calm, practical coach who cuts through the noise. Here’s exactly how it works.

What the 'anchor' prompt is (and why it works)

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Most advice — from people or AI — tries to solve everything at once. But when you’re stuck, your brain can’t hold onto everything.

The anchor prompt is designed to do one thing well: give you one clear idea you can remember when pressure is high.

I use it when I don’t want to spiral, overthink or rehearse ten different versions of what to say. The goal in a situation like this is momentum, not perfection — something that isn't always easy for me.

Here’s the exact prompt I use: “I’m stuck in this situation: [briefly describe it].
Give me one clear takeaway I can remember, one simple rule to follow and one sentence I could actually say out loud.”

That’s it. Three things. No overthinking. No extra context required.

Why this prompt actually helps you get unstuck

Young woman looking at phone and grasping hair in frustration.

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When I'm really stressed, I don't want to explain everything about the situation to a friend for advice. Maybe I'm anxious, worried about being judged or just don't have the time. What I need in that moment is something simple I can actually hold onto.

That’s why I use what I call the "anchor prompt."

Instead of asking AI for plans, lists or perfect answers, I ask it to give me three things I can remember in the moment:

  • A takeaway — one clear idea that anchors me
  • A rule — a simple guide for how to act
  • One sentence to say — something I can actually use

This prompt forces AI to do something most prompts don’t: edit itself. Instead of expanding every possible angle, it has to:

  • Strip away excess advice, so you’re not drowning in options
  • Prioritize what matters most, not what sounds smartest
  • Translate ideas into language you can actually use, in real conversations and real moments

I liken this prompt to that moment in movies when someone gets slapped in the face — a quick snap out of it reset. The goal isn’t tackling the entire sitaution, it's about clarity in that moment. That’s what makes the advice stick when it counts.

Example 1: A tense work meeting

screenshot

(Image credit: Future)

Situation: You need to push back on an idea without sounding defensive.

Using the anchor prompt, I got the following response:

One clear takeaway: You are allowed to disagree without being disagreeable — and you don’t have to absorb someone else’s frustration to be a good leader.

One simple rule to follow: Separate the idea from the person before you respond.

One sentence you can actually say out loud: “I hear your perspective, but I’m going to make a different call here, and I’m happy to talk through it when things feel less heated.”

What's great about this prompt is you can save it in your "Projects" section of ChatGPT or somewhere on your desktop so you can pull it out in the moment. If you're sitting at your computer, no one has to know you're struggling with a situation. Even if you're out, you can use your ChatGPT app to use it.

Example 2: An awkward text

screenshot

(Image credit: Future)

Situation: You’re rewriting a message over and over and still hate it.

Using the anchor prompt, you might get something like this:

One clear takeaway:
Your goal is not to win the text, it’s to protect your peace and your credibility.

One simple rule to follow:
Don’t respond in the first wave of emotion — wait 10 minutes.

One sentence you could actually send:
“I’m not going to engage with messages that feel disrespectful, but I’m open to talking when we can keep things civil.”

This prompt really helps to deflate the situation and find new perspectives. It leaves you with a quick, direct and done response.

Example 3: A decision you’re stuck on

screenshot

(Image credit: Future)

Situation: You’re torn between options and stuck in a loop.

The anchor prompt, even not knowing much about the sitatuion offers support. You can use this prompt with as much or little information you want to share with the chatbot. In this case, I didn't share much and I got this:

One clear takeaway:
Staying stuck feels safer than choosing, but choosing (even imperfectly) creates momentum.

One simple rule to follow:
Set a 10-minute timer, then decide.

One sentence you could actually say out loud:
“I don’t have perfect clarity, so I’m picking this and I can adjust later.”

That single sentence can be enough to get you moving again.

The takeaway

I'm always looking for go-to solutions to help me be my best professional self. I use this prompt when I need help in just about any situation at work and I've even used it in my personal life.

I don't save these responses and I never reread them later. They are what I need in the moment and usually not again. But if I can remember one sentence when it counts, the prompt is priceless. If I forget everything else but still know what to do or say next, that’s a win.

AI is most useful when it helps you cut through the noise and offers something you can actually hold onto. If you’re stuck, overwhelmed or blank under pressure, give it a try.

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Amanda Caswell
Amanda Caswell
AI Editor

Amanda Caswell is an award-winning journalist, bestselling YA author, and one of today’s leading voices in AI and technology. A celebrated contributor to various news outlets, her sharp insights and relatable storytelling have earned her a loyal readership. Amanda’s work has been recognized with prestigious honors, including outstanding contribution to media.

Known for her ability to bring clarity to even the most complex topics, Amanda seamlessly blends innovation and creativity, inspiring readers to embrace the power of AI and emerging technologies. As a certified prompt engineer, she continues to push the boundaries of how humans and AI can work together.

Beyond her journalism career, Amanda is a long-distance runner and mom of three. She lives in New Jersey.

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