I swear by the 'empty chair' prompt to help me get more done on busy days — here's how to use it

I once had a boss give me advice I’ve never forgotten: “Never call in sick on a Monday.” He explained that no matter how sick you really are, people assume you had “too much weekend” and are recovering. What he was really teaching me wasn’t about attendance — it was about perspective. How others see a situation can shape the story around it.

That idea stuck with me for years and eventually led me to create the empty chair technique, a method rooted in psychology and coaching. The concept is simple: imagine someone sitting across from you and verbalize your thoughts. Stepping outside your own head helps you see a problem more clearly and from a new angle.

Here’s how it works and why it’s become one of the fastest ways to gain perspective and streamline workflow.

What is the 'empty chair' prompt?

a photo of a woman sitting in an office chair — (Image credit: Shutterstock)

This prompt works in every chatbot including NotebookLM, but I have found it works best with the new Gemini 3.1 Pro:

“Imagine my future self is sitting across from me. They’ve already solved this problem and feel calm and confident. What would they tell me to focus on right now? What should I stop worrying about? Give me the next three clear steps.”

Within moments, the noise quiets and the path forward becomes obvious. The prompt works because it forces a perspective shift.

When you’re metally absent or distracted, your brain loops through possibilities, worries and unfinished tasks. By imagining advice from a future version of yourself (or another trusted voice), you:

reduce rumination
clarify priorities
externalize decision-making
lower anxiety
bypass perfectionism

It’s essentially a fast-track version of executive coaching (minus the hourly rate). I most often use this prompt when I'm stuck starting a task, overthinking a decision or facing a creative block. With the perspective of the job already being done, I gain new insight, stay calm and gain distinct clarity about what the finished project looks like.

This prompt could be especially helpful for someone who struggles with keeping deadlines or procrastination. Mental clutter is the real productivity killer.

But after running the prompt, my “future self” response boiled everything down to finishing tasks I start before moving on to another. Sometimes the brain drain comes from the perspective of having too much to do. When you use this prompt, you almost get an eagle eye view of what's possible.

Variations to try

Employees working in open plan office — (Image credit: Luis Alvarez / Getty Images)

One reason this prompt works so well is that you can adapt the “person in the chair” depending on what you need. Each variation shifts your mindset in a slightly different — but equally useful — way. Here are a few to try:

Future self version. “What would my future self thank me for doing today?”
Mentor version. “A trusted mentor is sitting across from me. What advice do they give?”
Tough boss version. “My no-nonsense boss is here. What must get done right now?”
Compassion version. “My kindest friend is here. What should I stop being so hard on myself about?”

Final thoughts

To this day, I've never called out on a Monday. Althought this prompt won't magically make the flu go away once the weekend is over, it will make Mondays more productive when the missing ingredient needs to be revealed.

By talking to "your future self" with this prompt or another type of "coach," you might find you work with more intention. The empty chair prompt doesn’t give you more hours in the day or a longer weekend — but I have found that it really helps me see things in new ways.

On days when your brain feels like everyone and everything is fighting for your attention, that clarity can make all the difference.

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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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