Artificial Intelligence (AI) can be a powerful tool to help you navigate your workday more effectively. Whether you’re trying to organise your tasks, manage your emotions, or communicate more clearly, AI can assist with personalised strategies and techniques. In this blog, we’ll focus on practical methods and prompts you can use with AI tools, like ChatGPT, to manage your work better and reduce stress.

1. Organising Your To-Do List with AI

A typical challenge for many autistic individuals at work is managing multiple tasks at once, especially when tasks aren’t clearly prioritised. This can lead to stress, overwhelm, and difficulty in staying focused.

One way AI can help is by assisting you with prioritising tasks. A simple but effective method is to input your to-do list into an AI tool, such as ChatGPT, and ask it to sort and prioritise based on urgency and importance. Here’s how you can do it:

Example Prompt for ChatGPT: “Here is my to-do list for today:

• Write the report

• Email client with updates

• Attend team meeting

• Finish presentation slides for tomorrow’s meeting

• Reply to two emails
  Can you help me prioritise these tasks by what needs to be done first?”

What ChatGPT Does:
The AI will analyse your list and prioritise the tasks. It might recommend focusing on the report or the presentation slides, based on the deadlines or how long each task might take. This removes the guesswork and helps you focus on one thing at a time.

You can also break your tasks down further by asking AI to divide larger tasks into smaller steps. For example:

Example Prompt for ChatGPT: “Can you break down the task ‘Write the report’ into smaller steps to make it easier to do?”

What ChatGPT Does:
The AI could provide a list like:

• Create an outline for the report

• Research key points

• Write the introduction

• Draft the main sections

• Review and revise the content

This structured approach helps you approach the task without feeling overwhelmed.

2. Time Blocking with AI

Time blocking is a technique where you allocate specific chunks of time for particular tasks. AI can help you implement time blocking in your daily schedule by taking your to-do list and scheduling your tasks for you, while also suggesting optimal times for work based on your peak productivity hours.

Example Prompt for ChatGPT: “Can you help me create a time-blocked schedule for today based on these tasks?

• Email clients

• Team meeting at 10 am

• Writing the report

• Reviewing the presentation slides

• Responding to emails
  My workday is from 9 am to 5 pm.”

What ChatGPT Does:
AI can suggest a time-blocked schedule that looks like this:

• 9:00 am – 9:30 am: Email clients

• 9:30 am – 10:00 am: Review report outline

• 10:00 am – 11:00 am: Team meeting

• 11:00 am – 12:30 pm: Writing the report

• 12:30 pm – 1:00 pm: Lunch break

• 1:00 pm – 2:00 pm: Reviewing presentation slides

• 2:00 pm – 3:00 pm: Responding to emails

• 3:00 pm – 5:00 pm: Final touches on the report

AI can even help you identify ideal times for breaks and when you may need to switch tasks to stay focused. This method can be especially useful if you find it difficult to stay on track without a clear structure.

3. Managing Sensory Overload with AI

Workplaces can sometimes be overwhelming due to sensory overload, which may include distractions from noise, lighting, or even the pace of the work environment. AI can help reduce the impact of sensory overload by providing techniques to manage it.

For example, you can use AI to suggest sensory-friendly breaks or create a calming routine. Here’s how:

Example Prompt for ChatGPT: “I’m feeling overwhelmed with sensory input at work today. Can you suggest some calming techniques or break ideas that might help me refocus?”

What ChatGPT Does:
AI could suggest:

• A 5-minute deep-breathing exercise

• A walk outside or a quiet corner to recharge

• Listening to calming music or nature sounds

• Guided mindfulness meditation

• A short break from screens to avoid visual overstimulation

These techniques can help you regain focus and lower anxiety levels before jumping back into your tasks.

4. Improving Communication Using AI

Communicating at work can be challenging, especially when it comes to articulating your thoughts clearly or managing social interactions. AI can support you by helping you craft messages, emails, or responses in a way that feels more comfortable and structured.

For example, if you need to send a tricky email, you can ask ChatGPT to help you write it in a professional yet clear manner. Here’s how:

Example Prompt for ChatGPT: “I need to email a colleague about a delay in my task, but I’m not sure how to word it politely and clearly. Can you help me write the email?”

What ChatGPT Does:
AI could generate an email like:

“Dear [Colleague’s Name],
I hope you’re well. I wanted to inform you that there will be a slight delay in the [task/project] I’m working on due to [reason]. I am currently [action you’re taking] and will ensure the task is completed by [new date/time]. Please let me know if you have any questions.
Best regards,
[Your Name]”

This type of support helps you communicate more confidently and reduces the anxiety that can come with writing emails or responding in work conversations.

5. Regulating Your Energy and Focus

AI can also help you manage your energy levels throughout the day, ensuring that you stay productive without over-exerting yourself. For example, ChatGPT can remind you when to take a break or suggest different activities based on your energy level and task type.

Example Prompt for ChatGPT: “I’ve been working for an hour on writing my report. Can you remind me when it’s time to take a break, and suggest a short activity to refresh my mind?”

What ChatGPT Does:
AI might respond with:
“It’s time for a break! How about a quick walk around the office, or a 5-minute deep breathing exercise? You could also listen to a calming playlist to reset your focus.”

By integrating AI reminders and techniques, you can ensure that you stay on track without burning out, all while keeping your mental and physical wellbeing in mind.

6. Setting Boundaries and Managing Expectations with AI

Setting boundaries at work is important, especially if you’re dealing with sensory sensitivities, social fatigue, or overwhelming tasks. AI can help you communicate your boundaries to your colleagues, helping manage expectations and ensuring you’re not overburdened.

Example Prompt for ChatGPT: “I want to set boundaries with my manager about not being available for meetings after 5 pm. Can you help me phrase this in a professional and respectful way?”

What ChatGPT Does:
AI can suggest something like:
“Dear [Manager’s Name],
I hope you’re well. I wanted to discuss my work hours. I’ve found that I’m most productive during the hours of 9 am to 5 pm, and I would prefer not to have meetings scheduled outside of this timeframe. Please let me know if there’s anything urgent that needs to be addressed before or after these hours.
Best regards,
[Your Name]”

Setting clear boundaries is crucial for maintaining a healthy work-life balance, and AI can help you approach these conversations with confidence.

Conclusion: Making AI Work for You

Artificial Intelligence is a powerful tool that can support you in managing your workday, improving communication, and helping you stay organised and focused. By using practical prompts and techniques, such as prioritising tasks, managing time blocks, regulating your sensory input, and setting boundaries, AI can help create a work environment that works with your strengths and needs.

The beauty of AI is that it’s adaptable and can be customised to suit your unique needs. Whether you’re navigating a busy workday, dealing with sensory overload, or simply trying to get more organised, AI can be your personal assistant, providing the structure and support needed to help you succeed. Experiment with these techniques and see how they can enhance your workday, making it smoother and more manageable.