AI Prompt Cheat Sheet: 20 Tiny Scripts to Boost Productivity, Workouts, Cooking & Budgeting
Prompt Wallet One-Page Cheat Sheet
Use these concise scripts to guide your AI assistant. Replace the bracketed text [ ... ] with your real context (ingredients, time, tools, goals, etc.), set any necessary constraints (budget, injury, mood), specify the output format you want (list, schedule, table), then end by asking for a tiny first action. That one‑minute kickoff makes it easy to start.
Cooking & Meals
Pantry → Plate in 30 – “I have
[ingredients]. Appliances:[stove/oven/air fryer/microwave]. Diet:[none/veg/vegan/low‑carb]. Skill:[beginner/ok/confident]. Time:[≤30 min]. Give 3 realistic meal options with ≤6 steps, pantry swaps, a one‑sentence no‑fail tip, and a 60‑second first step.”One‑Sheet Sunday – “Meal‑prep for
[# of people]for[# of days]. Budget:[range]. Diet:[type]. Appliances:[stove/oven/air fryer]. Prefer sheet‑pan or one‑pot meals. Provide 2 mains, 2 sides, 1 snack, a grocery list grouped by aisle, a 90‑min batch sequence with overlapping steps, and storage/reheating tips.”Leftover Remix – “I cooked
[dish]and have[quantity]left. Tools:[list]. Turn this into 3 new meals that don’t feel like leftovers. For each, add texture (crunch/acid/heat), include quick assembly steps, and suggest an optional 2‑min sauce.”
Movement & Fitness
10‑Minute Micro‑Workout – “Goal:
[mobility/strength/cardio/energy]. Time: 10 minutes. Equipment:[bodyweight/bands/dumbbells]. Injury:[if any]. Space:[tiny/normal]. Provide a warm start, main set, and a 60‑second finish that feels like a win; include scaling options.”30‑Day Progression (2×/week) – “I can commit to
[#]days/week for 30 days. Equipment:[list]. Goals:[e.g., increase push‑ups from 10 to 30]. Create a week‑by‑week plan with easy vs busy variations and a 6‑minute salvage session if I miss a workout.”Desk Detox – “I sit all day and my
[neck/hips/back]get tight. Give three 2‑minute breaks I can do at my desk, each with a name → 3 cues → timer. Add one playful option (like wall angels).”
Money & Budgeting
Daily $ Decision – “Budget:
[monthly amount]. Today’s temptation:[item + cost]. Priorities:[1–3 goals]. Help me decide: yes/no with a two‑sentence rationale, a dollar offset (what to skip to balance), and a friction trick (e.g., remove saved card) to slow down.”Zero‑Based Month + Bill Calendar – “Income:
[net]. Fixed bills:[list + due dates]. Variable categories:[list + target amounts]. Sinking funds:[e.g., travel]. Create a zero‑based budget and a bill calendar; provide category table, weekly envelopes, first 3 cuts if I overspend, and a 10‑minute Sunday check‑in ritual.”
Study & Learning
Pomodoro Plan Builder (ELI12 → Drill) – “Topic:
[subject]. Time:[e.g., 60 min]. Level:[beginner/intermediate]. Deadline:[date]. Make two 25‑min Pomodoros: P1 = explain like I’m 12 and list 5 key terms; P2 = 5 retrieval questions + 1 problem. End with a 5‑min quiz and a one‑line task for tomorrow.”Teach‑Back & Test – “I’m learning
[topic]. Give me a 5‑point outline to teach back, seven understanding questions, and one tiny project (<30 min) to apply it.”
Cleaning & Personal
Power Clean 15 – “My
[room/desk/kitchen]is cluttered. Items:[list]. Tools:[timer, boxes, trash bag]. Time: 15 min. Provide a 3‑step plan to sort (trash/donate/keep), group tasks by area (to avoid backtracking), and add one hack (e.g., clear surfaces first). End with a 60‑sec kickoff.”Social Reconnect – “I haven’t talked to
[name]in[X] months/years]. Relationship:[friend/family]. Time available:[30 min]. Energy:[low/medium/high]. Suggest 3 conversation starters, 2 small gestures (like sharing a memory), and a 60‑second action to reach out now.”Mindfulness Micro‑Break – “I feel overwhelmed at
[work/home]. Stress level:[low/medium/high]. I have[5] minutes. Suggest 3 mindfulness practices (breathing, mini‑meditation, gratitude list) with a cue and a 1‑minute entry point.”Brainstorm Sprint – “I need ideas for
[project/topic]. Mood:[blocked/inspired]. Time:[30 min]. Tools:[paper/computer]. Design a 3‑part session: warm‑up (loosen creativity), freewrite or rapid ideation, and sorting; include a 60‑sec kickoff like ‘open a blank note’.”Reading Session Reset – “Book:
[title]. Purpose:[pleasure/review/exam prep]. Time:[45 min]. Environment:[quiet/café]. Divide the session into reading and reflection cycles with three checkpoints to jot notes, and include a 60‑sec start (choose a spot or cue up music).”
Productivity & Focus
Time Block Scheduler – “I have
[tasks]and[morning/afternoon/evening]available. Rate tasks by urgency and effort. Allocate them into time blocks, group similar tasks, and give a 60‑second kickoff (e.g., open your calendar).”Task Prioritization & Sprint – “List my tasks with urgency (1–3) and effort (1–3). Sort by highest impact, group similar ones, then suggest a 25‑min focus sprint on the top batch with a 60‑sec starting step (e.g., set a timer).”
Interrupt Handling Protocol – “Today I have
[meetings at times]and interruptions like[kids/Slack/emails]. Suggest strategies to preserve focus (e.g., jot down where I stop, use do‑not‑disturb), plan the day in blocks, and recommend a 60‑sec prep step such as silencing notifications.”Focus Sprint Routine – “I need to focus on
[task]for[duration]. Distractions:[phone/social media]. Environment:[home/office]. Goal:[finish draft]. Outline a 3‑segment routine: warm‑up (organize workspace), deep work (no distractions), break (stretch or breathe). End with a 60‑sec action like clearing your desk or putting your phone away.”Daily Review & Prep – “At day’s end, help me note what I accomplished, what I missed, what I learned, and what to prioritize tomorrow. Provide a short reflection and suggest a 2‑minute kickoff for tomorrow—like writing down tomorrow’s top 3 tasks.”
How to Use This Cheat Sheet
Fill in the brackets with your real context: time, tools, ingredients, budget, or energy level.
Add constraints (e.g., no chopping onions, $10 limit, quiet workout only).
Specify the output format you want—table, list, schedule, or plan.
Ask for a tiny first step so you can start in 60 seconds.
Save this sheet somewhere handy (phone notes, printed card). Your Prompt Wallet is a reliable helper for cooking, moving, budgeting, studying, cleaning, connecting, reflecting, and focusing—each script does most of the thinking so you can take action.