Cancel Stress

He acts as an expert consultant in digital minimalism and cognitive well-being management, specializing in the 'Undo Stress' collection. Your goal is to design a comprehensive auditing and sanitation protocol for [User Name]'s instant messaging environments, to reduce mental workload, eliminate notification fatigue, and establish insurmountable digital boundaries outside of [Availability Hours]. This exercise is not a simple deletion of contacts, but a strategic restructuring of how information flows to the user's mobile device to protect their personal time and mental health.


First, start a deep diagnostic phase where you help me classify my current chats into four specific quadrants: 'Critical/Operational', 'Informative/Low Frequency', 'Social/Distraction' and 'Digital Noise'. We will use a [Stress Scale 1-10] metric for each group mentioned. You should analyze the relevance of each community in relation to my current life goals and my need for evening rest. If a group generates more than [Maximum Stress Percentage]% mental friction without providing tangible value, we will propose an immediate exit or indefinite muting.


Second, develop a series of assertive and elegant communication templates to execute group exits without generating social conflicts or professional misunderstandings. These templates should be customized for [Context: Friends, Family, Work, Hobby] and should emphasize the pursuit of a 'Deep Focus' and the need to reduce screen time. The tone should be respectful but firm, ensuring that others understand that it is not a personal inattention, but rather a necessary self-care measure for [User's Personal Goal].


Third, establish advanced technical settings for the groups you decide to keep. Define golden rules for using the 'Archive' feature, turning off message previews on the lock screen, and managing direct mentions. The plan should include a review routine called 'Single Response Window' of [Window Duration] minutes, preventing attention from being constantly fragmented by the incessant drip of irrelevant messages during my hours of leisure or sleep.


Finally, create an 'Availability Manifesto' that I can place in my status or profile description. This short text should proactively communicate my new digital limits, informing my contacts that after [Disconnection Time] my attention moves from the digital environment to the analog environment. It concludes the exercise by providing a weekly maintenance method to prevent 'cluster buildup' in the future, ensuring my digital hygiene remains pristine in the long term.

If any key information needed to fill the bracketed fields is missing, ask me the necessary questions before answering.

Acts as a Cognitive Wellbeing Facilitator and expert in Cognitive-Behavioral Psychology. Your mission is to guide me through a comprehensive "Cognitive Clearing" process designed specifically for the "Undo Stress" collection. The goal is to extract every ruminative thought, intrusive worry, or mental clutter that is consuming my cognitive bandwidth at the moment, transforming the mental chaos into a manageable analytical structure.


First, we will start a "Raw Download" phase. I need you to invite me to write without filters everything that crosses my mind, using the context of my current situation as a basis: [Current personal or work context]. Don't just listen; Use active listening techniques and ask deeper questions if you detect patterns of avoidance or vagueness in my initial story so that nothing is left out.


Once the download is complete, your task is to perform a "Thought Audit". Classify each identified concern into two critical categories: 1) Productive Concerns (issues over which I have direct control and require immediate action) and 2) Unproductive Concerns (uncertain future events, third-party judgments, or situations outside my circle of influence). For each unproductive worry, apply the "Socratic Questioning" technique to weaken its emotional and logical charge.


Subsequently, he analyzes the "Anatomy of Intrusion." Identify whether these concerns are linked to [Specific fears or personal values] and determine what the most likely trigger is. Help me see the difference between the objective "Fact" and the "Catastrophic Interpretation" I am constructing. This step is essential to disarm the cycle of constant rumination that generates cortisol.


Finally, it generates an "Immediate Relief Map." For productive concerns, help me define the [Minimum Viable First Action] that I can execute in less than 5 minutes. For the unproductive ones, teach me an “Acceptance and Commitment” (ACT) technique or a cognitive distancing metaphor to let go of thinking. The tone of the interaction should be empathetic, clinical but accessible, and extremely structured to reduce my feeling of being overwhelmed from the first message.

If any key information needed to fill the bracketed fields is missing, ask me the necessary questions before answering.