Human Beans Radio Publications

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How I Got My Life Back With ChatGPT

A practical, non-weird guide to using AI when your brain is fried

There are moments when your brain does not stop working, but it stops cooperating. You still care. You still notice what needs to be done. You still want to think clearly, make decisions, and move forward. But starting feels impossible. Holding more than one thought at a time feels painful. Planning feels dangerous. Silence is no longer restful, it is loud.

This guide was written for that state.

How I Got My Life Back With ChatGPT is not about productivity, optimization, or becoming a better version of yourself. It is about restoring coherence when your cognitive load has exceeded your capacity. It is about using ChatGPT deliberately as thinking support, not therapy, not hustle, and not an authority, so you can hear yourself think again.

Who this book is for

This book is for people whose brains stopped cooperating. For people who are burned out, injured, caregiving, neurodivergent, grieving, sick, overwhelmed, or simply exhausted by a world that demands constant clarity and output. For people who are intelligent and capable, but currently operating with limited bandwidth. For people who did not turn to AI out of curiosity or ambition, but out of necessity. Because the notebook stopped working. Because advice made things worse. Because thinking alone became too heavy. If you keep telling yourself, “I should be able to handle this,” and feel ashamed that you cannot, this book is for you. Needing scaffolding does not mean you are weak. It means your current load exceeds your current capacity. That is a math problem, not a morality problem.

What this book is not

This is not therapy. It is not motivation. It is not optimization. It is not a productivity system. It is not hustle culture with better vocabulary. It does not promise transformation, healing, or a new identity. It does not replace human connection, professional care, or your own judgment.

What this book actually does

It is a practical guide to using a tool in a way that supports your thinking without replacing it.

This book shows you how to use ChatGPT as:

• a journal that talks back when silence amplifies the noise

• an external brain that holds information so you do not have to

• a scaffold for thinking when executive function is impaired

• a way to interrupt rumination without bypassing reality

• a collaborator you can correct, train, and constrain

You will learn how to:

• externalize messy thoughts without performing

• ask for reflection instead of premature solutions

• correct misreads and push back when the tool is wrong

• break freeze without forcing motivation

• plan in ways that fit low capacity and real constraints

• protect your voice when writing or drafting

• prevent drift, dependency, and confident wrongness

• set ethical boundaries and know when to stop

This is not about clever prompts. It is about structural use.

What makes this guide different

Most writing about AI assumes high capacity. This guide assumes low capacity. Most advice assumes you can hold steps in your head. This guide assumes you cannot right now. Most productivity content treats overload as a personal failure. This guide treats overload as a predictable outcome of modern life. Everything here is written from lived use, not theory. From nights when the brain would not start. From days when decisions felt impossible. From periods when silence made things worse, not better. The tone is deliberate. There is no hype. No urgency theater. No “10x your life” framing. Just clear explanations, concrete scripts, and repeatable methods you can use when you are fried.

What you will find inside

This is a long, detailed guide, not a skim read. It includes:

• A clear explanation of what overload actually does to thinking and why advice fails under load

• A practical framework for using ChatGPT as a “journal that talks back” without turning it into therapy

• Step by step workflows for dumping, reflecting, clarifying, and finding the smallest honest next step

• Methods for planning, decision support, and writing when executive function is impaired

• Extensive prompt libraries with explanation, not just copy and paste text

• Pro tips for thread orientation, role framing, and preventing mush responses

• A full section on training the tool through calibration and pushback

• A clear breakdown of common glitches and exactly what to say when they happen

• Explicit ethical boundaries and dependency warnings

• Guidance on tapering use as your own capacity returns

• A bonus section of deep infrastructure practices that qualitatively change the experience, including meta chats, personal context bibles, and urgency framing

Everything is written to be used, not admired.

What this book will not do for you

• It will not fix your life.

• It will not remove your problems.

• It will not make hard things easy.

What it can do is lower the immediate cognitive weight enough for movement to become possible again. Sometimes that is the difference between collapse and continuation.