5 Ways AI Can Help You Juggle the Load (Without Adding to It)
If you're a mum trying to hold it all together, deep in the trenches of maternity leave or just trying to get through the week without dropping too many balls, you've probably dabbled a bit with AI for some help.
It's also a challenge to find the time to learn AI when you might be trying to remember if the swimming bag is packed, while mentally drafting an email to your manager, while wondering what's for dinner.
So here are five practical ways you can actually use AI tools like ChatGPT, Claude, or Gemini to lighten the load this year. (Note: you will need to be on a subscription plan e.g. Claude Pro to set these up as recurring AI assistants - and totally worth it!).
1. Create your Weekly Reset Tool
Clear your mental clutter every week by taking everything swirling in your head and organising it into a simple, actionable plan.
Best format: A simple prompt or Custom GPT/Claude Project/Gemini Gem if you want it to remember your recurring commitments e.g Thursday 4pm, Kids Athletics and you won't have to re-explain your schedule each time.
Simple prompt version:
Open your AI tool and paste this:
"I'm going to brain dump everything on my mind for the week ahead. Please organise it into categories (work, kids, home, personal) and help me create a simple daily plan that's realistic and ensure my calendar is updated with appointment blocks for these. Flag any conflicts. Here's what's swirling: [paste your list]"
How to set it up as a Custom GPT or Claude Project (for recurring use):
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Ensure you have connected your email and calendar accounts with your AI assistant. If unsure how to just ask by prompting: "Please tell me how to connect my email and calendar accounts".
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Create a new Custom GPT (ChatGPT) or Project (Claude)
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In the instructions/context, include:
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Your typical weekly structure (e.g. "I work Monday to Wednesday, kids are in childcare those days, Thursdays I'm home with the toddler, Fridays are flexible")
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Any recurring commitments (e.g. "Swimming is Saturday morning, meal prep happens Sunday afternoon")
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How you like your plan formatted (e.g. "Simple daily list with no more than 3 priorities per day")
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Add this instruction: "Each week I'll brain dump everything on my mind. Organise it into categories (work, kids, home, personal), flag anything urgent, and create a realistic daily plan based on my typical week structure. Ensure that my caledar is updated with appointment blocks for these and flag any conflicts. Keep it simple and achievable.".
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Additional: Ask AI to send you a packing list at XX time the night before any kids events or activities take place.
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Every Sunday, open the Project and dump your list.
Pro tip: Do this while having a coffee before the household wakes up and use voice mode so that you don't waste time typing out your prompt.
2. Your Personal Confidence Coach
A dedicated space to work through self-doubt, prepare for challenging situations, and reframe the negative self-talk that creeps in (especially when returning to work or stepping into something new).
Best format: Custom GPT/Claude Project/Gemini Gem etc. so that this can be used ongoing.
Why: You want AI to remember your background, your strengths, and your patterns of self-doubt so it can coach you effectively without starting from scratch each time.
How to set it up:
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Create a new Custom GPT (ChatGPT), Claude Project, or Gemini Gem etc.
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In the instructions/context, include:
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Your professional background and experience
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Your current situation (e.g. "returning to work after 2 years", "starting a new role", "going for a promotion")
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The kind of self-doubt you typically experience (e.g. "I worry I'm out of date", "I struggle to speak up in meetings", "I feel like a fraud compared to colleagues who didn't take a break")
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What kind of support helps you (e.g. "I respond well to direct, practical advice" or "I need gentle reassurance first, then strategies")
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Add this instruction: "You are my confidence coach. When I come to you with a situation or negative thought, help me reframe it realistically (not just positive affirmations). Remind me of my strengths and experience. Help me prepare what to say or do. Be warm, but direct."
Ways to use it:
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"I just froze in a meeting when asked my opinion. How do I handle this next time?"
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"I'm comparing myself to a colleague who seems to have it all together. Help me get some perspective."
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"I just don't feel like I'm as capable as I used to be before Motherhood. How do I change the narrative of this in my head"
Pro tip: Use it the night before or morning of anything that's triggering your self-doubt. Even 10 minutes can shift your headspace.
3. Keep Me Visible
If you're a Mum working part-time, flexibly, or from home staying visible at work is critical and this Ai tool can help. It will assist ou with writing updates to your manager, preparing for reviews, articulating your impact, and making sure your contributions aren't overlooked.
Best format: Custom GPT/Claude Project/Gemini Gem (or preferred AI assistant)
Why: You want it to know your role, your achievements, and your working pattern so it can help you advocate for yourself with context.
How to set it up:
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Create a new Custom GPT, Claude Project or Gemini Gem etc.
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In the instructions, include:
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Your role, working pattern (e.g. "I work three days a week"), and team context
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Key achievements and projects you've contributed to
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Your goals (e.g. "I want to be considered for promotion", "I want to maintain my current role but make sure my contributions are recognised")
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Add this instruction: "Help me stay visible at work despite not being there full-time. When I share what I've been working on, help me articulate the impact clearly. Help me write updates to my manager, prepare for performance reviews, and advocate for myself without feeling like I'm bragging."
Ways to use it:
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"I've just finished [project]. Help me write a short update to my manager that highlights the impact."
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"My performance review is coming up. Help me prepare talking points based on what I've achieved this year."
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"I want to be considered for [opportunity]. Help me make the case."
Pro tip: Build a habit: every time you finish something you're proud of, pop into this chat and capture it. When review time comes, you'll have a record of everything, not just what you can remember under pressure.
4. The "What's For Dinner" Solver
What it does: Gives you realistic weeknight dinner ideas based on your family's actual constraints, not Pinterest fantasies. Can also generate shopping lists.
Best format: Custom GPT, Claude Project, or Claude Skill
Why: You want it to remember your family's dietary requirements, fussy eaters, budget, and time constraints so you're not re-explaining every time you ask "what should I cook tonight?"
How to set it up:
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Create a new Custom GPT, Claude Project, Claude Skill, Gemini Gem.
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In the instructions/context, include:
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Number of people you're cooking for and their ages
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Dietary requirements or allergies
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Fussy eater details (e.g. "5-year-old won't eat anything green", "partner hates mushrooms")
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Budget considerations (e.g. "trying to keep weeknight meals under $15")
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Time available on weeknights (e.g. "I have 30 minutes max before everyone melts down")
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Cooking equipment you prefer (e.g. "I love one-pan meals", "I use a slow cooker a lot")
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Add this instruction: "When I ask for dinner ideas, give me realistic options based on my family's needs. Ask me what I have in the fridge if I don't mention it. Keep suggestions simple and achievable for weeknights. Offer to generate a shopping list when needed."
Why a Claude Skill works well here:
If you set this up as a Skill rather than a Project, your family's food preferences are available in any new chat. So when you're staring blankly at the fridge at 5pm, you can just open Claude and ask without needing to find a specific Project first.
Ways to use it:
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"What can I make tonight? I have chicken thighs, broccoli, and pasta in the house."
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"Give me 5 dinner ideas for this week that I can batch prep on Sunday."
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"I need something the kids will actually eat that's ready in 20 minutes."
Pro tip: Pair this with a weekly meal planning prompt on Sunday, then use it ad-hoc during the week when plans change.
5. The Guilt-Free Boundaries Coach
This will help you find the words to say no to requests (PTA, extra work, family obligations) without the guilt spiral. Reframes the narrative so you can set boundaries with confidence.
Best format: Prompt or use a Custom GPT/Claude Project/Gemini Gem if you want it to remember your patterns).
Why: This is often situational, so a prompt works well. But if you have recurring boundary struggles, a Project can remember your triggers and patterns.
Simple prompt version:
"I need to say no to [situation]. I'm feeling guilty because [reason]. Help me find a polite but firm way to decline, and remind me why it's okay to protect my time."
How to set it up as a Custom GPT or Claude Project (for ongoing use):
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In the instructions, include:
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Your common boundary challenges (e.g. "I always say yes to work requests even when I'm at capacity", "I can't say no to family without feeling like a bad daughter")
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What you value and why boundaries matter to you
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Add this instruction: "When I come to you with a situation, help me see that setting a boundary is not selfish. Give me language that's warm but clear. Help me prepare for pushback. If I'm feeling guilty afterwards, help me process that too."
Ways to use it:
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"How do I tell the school I can't help with the fair this year without looking like I don't care?"
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"My manager keeps adding to my workload. How do I push back without damaging the relationship?"
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"I said no to something and now I feel terrible. Help me work through this."
Pro tip: Actually say the words out loud after the AI helps you draft them. Hearing yourself say it makes a huge difference.
What's Next?
These are just the starting point. Once you get comfortable, you can set up custom assistants that know your family, your work context, and your goals, so you spend less time explaining and more time getting things done.
Want to learn how to set these up properly and discover more ways AI can work for your real life? The Wellsprit AI Live Learning Lab is designed specifically for busy professional women who want practical AI skills in just 4 weeks without the tech overwhelm (no prior AI experience required).