After my second baby, I felt like my brain just shut off. Between feedings, toddler tantrums, Slack messages, and trying to remember whether I’d moved the laundry to the dryer, I was done. My to-do list was chaos, my energy was gone, and even simple decisions felt impossible.
One day during nap time, I opened ChatGPT and typed: Plan my week as a mom of two. I didn’t expect much, but it genuinely changed how I manage our home, my marriage, and my own health. Now every Sunday, I sit down with ChatGPT and plan out my week. It’s like having a personal assistant who never gets tired and remembers everything.
Here’s exactly how I use it, the prompts I type, and the full results that make my week run smoother.
1. Marriage Meeting Template
When you have little kids, it’s easy to go days without having a real conversation that isn’t about snacks or nap schedules. I wanted something that helped Brad and me reconnect but also stay organized with life. ChatGPT gave me the framework that became our weekly marriage meeting.
We even gave it a cute name — the Bear Huddle — and added it to our shared calendar every Sunday at 1 p.m. during nap time.
ChatGPT Prompt I Used:
You’re a marriage reconnection expert. Create a 20-minute weekly marriage meeting for parents with little kids to check in about life, logistics, and connection. Make it feel meaningful, not corporate.
What ChatGPT Gave Me:
It produced this exact outline, which we now follow word for word.
Weekly Marriage Meeting Template
Strengthening your marriage while staying on top of life’s logistics.
Gratitudes and Appreciations
Start by expressing something you’re thankful for or admire about your partner.
Prompts: What’s something you did this week that I’m really thankful for? What do I admire about you right now?
Marriage Check-In Questions
Rotate a few questions each week so it never feels repetitive.
Examples: What’s something I’ve done recently that made you feel loved? Is there anything we’ve been avoiding talking about that we should address? How can I support you better this week emotionally, physically, or mentally? What’s one thing you’d like us to do more of as a couple? Is there a way I could make our day-to-day life easier for you?
What Could I Do Better This Week
Ask, Is there anything I could adjust, improve, or help with this week?
Future Planning (Next Few Weeks)
Plan daycare drop-offs, playdates, appointments, and upcoming work events.
Future Planning (3 Months Out)
Look ahead to bigger things like vacations, home projects, or financial goals.
Needs to Get Done ASAP
Pay upcoming bills, return packages, or handle repairs that keep slipping through the cracks.
Connection and Intimacy Planning
Plan something that brings you closer during the week, like a movie after bedtime, morning coffee together, or a date night at home.
Wrap-Up and Next Steps
Close with something light. Ask, What are we most looking forward to this week? What’s one fun or relaxing thing we can add to our schedule?
Since we started this, we’ve both felt more supported and more like a team. It’s not about perfection — it’s about connection and having one place where all the moving pieces of our week live.
2. Morning and Night Routine Chart for Kids
Our mornings used to feel like a circus. Someone couldn’t find a shoe, someone else was crying over cereal, and I was already late to a call. I asked ChatGPT to help me create a visual routine chart that would work for both our toddler and preschooler.
ChatGPT Prompt I Used:
You’re a parenting coach. Create a printable morning and nighttime routine chart for toddlers and preschoolers. On the back of the morning chart, include daily affirmations. On the back of the nighttime chart, include gratitude prompts.
What ChatGPT Gave Me:
Morning Routine
- Wake up and make your bed
- Go potty and brush teeth
- Get dressed
- Eat breakfast
- Put on shoes and backpack
Night Routine
- Clean up toys
- Take bath and brush teeth
- Put on pajamas
- Read a story
- Lights out and goodnight kiss
Affirmations for the Morning Chart
I am strong
I am smart
I am kind
I am a good friend
I can do hard things
Gratitude Prompts for the Night Chart
What made me smile today?
Who was kind to me?
What did I learn?
What am I thankful for?
We laminated the chart and use a dry-erase marker so the kids can check things off. You can download the same Canva template we use here.
For visual learners or non-readers, add small graphics next to each task like a toothbrush, bed, or breakfast plate.
To make it fun, we added a Reward Jar. Every time they finish a morning or night routine without a fuss, we drop a marble into the jar. When it’s full, they pick a prize — a mommy-and-me pedicure, a park day with dad, a new book, or stickers. Here’s the one we use from Amazon: Reward Jar.
3. Creative At-Home Date Nights
We used to think connection required a babysitter and a night out, but honestly paying $30 an hour to sit in traffic kills the vibe. I asked ChatGPT for creative ways to reconnect once the kids are asleep, no sitter required.
ChatGPT Prompt I Used:
You’re a relationship coach. What are creative ways for parents to reconnect after bedtime or once the kids are down — something that actually feels fun, easy, and intimate again, without needing to go out or hire a sitter?
What ChatGPT Gave Me:
Game or Theme Nights
Choose a theme each week. One night it might be “Movie from Our First Year Together,” another it’s “Make-Your-Own Pizza Night.” We’ve even done a backyard picnic with the baby monitor nearby.
Memory Nights
ChatGPT suggested “relationship nostalgia nights.” We pulled up photos from our first trip together and shared stories we hadn’t thought about in years. It brought back such a warm feeling of why we like each other outside of being parents.
Creative Projects or Mini Challenges
Try a puzzle, paint night, or a simple couples quiz from ChatGPT itself. We once had it write ten fun questions to ask each other about childhood memories and it turned into the best conversation we’d had in weeks.
Shared Relaxation
Make tea, stretch together, or sit outside under string lights. Connection doesn’t always have to be loud or fancy — sometimes it’s just being quiet next to each other again.
Plan your date nights during your weekly marriage meeting so they actually happen. We aim for one small “us moment” each week, even if it’s only 30 minutes.
4. Postpartum Workout Plan
After two C-sections, my body needed rebuilding from the ground up. I asked ChatGPT for a plan that felt realistic for a mom of two with limited time and minimal equipment.
ChatGPT Prompt I Used:
You’re a postpartum strength coach. Create a 3-day-a-week, 20-minute plan for a mom of two to rebuild strength, core stability, and posture using dumbbells or body weight at home.
What ChatGPT Gave Me:
It outlined a foundational plan focusing on mobility, core recovery, and posture. I took that base and expanded it into the full schedule I use now, which fits easily into my week.
Weekly Workout Plan
Monday – Long Cardio (Endurance, Zone 2)
45 to 60 minutes of steady movement such as a Peloton ride, brisk walk, or rowing. Keep a pace where you can still hold a conversation.
Tuesday – Resistance Training (Legs and Glutes)
Warm up with leg swings, body-weight squats, and glute bridges for five minutes.
Workout: Back Squats (4×6-8), Romanian Deadlifts (4×6-8), Bulgarian Split Squats (3×8-10 each leg), Hip Thrusts (3×8-10), Lateral Band Walks (2 sets of 12 steps each side).
Wednesday – Resistance Training (Torso and Neck)
Warm up with cat-cow stretches, scapular retractions, and shoulder rolls.
Workout: Overhead Dumbbell Press (4×6-8), Bent-Over Rows (4×6-8), Incline Push-Ups (3×8-10), Prone Y-T Lifts (3×10).
Thursday – Moderate Cardio (Zone 3)
Thirty minutes of moderate-effort movement like jogging or stairs, working at about 75–85 percent of your max effort.
Friday – Full Body Resistance Training
Warm up with planks and shoulder taps.
Workout: Dumbbell Squat to Press (4×6-8), Incline Dumbbell Press (4×6-8), Bicep Curls (3×10), Tricep Dips (3×10), Weighted Russian Twists (3×12 per side).
Saturday – Recovery Day
Sauna for 20–60 minutes, cold plunge or cold shower for 3–5 minutes, and light stretching or yoga.
Sunday – Short, Fast Cardio (Intervals or HIIT)
Fifteen to twenty minutes alternating 30–40 seconds of all-out effort with 60–90 seconds of recovery, 8–10 rounds total.
Daily Posture Routine
Locust Pose (4×30 seconds on, 10 seconds off), Prone Y-T Lifts (3 sets of 10), and Towel Under-Neck Stretch (hold 1–2 minutes).
These small, consistent sessions rebuilt my strength faster than anything I’ve done before. If you’re creating a home setup, here’s the gear I love most: Shop My At-Home Gym.
5. Shared Family Operations Checklist
One of the biggest stressors in motherhood is feeling like every piece of household information lives inside your head. I wanted to stop being the default project manager of our family. ChatGPT helped me set up a shared system that lives in Apple Reminders and syncs to our Skylight Calendar.
ChatGPT Prompt I Used:
Act as a household operations manager. Create a shared weekly checklist and reminder system for a family of four that keeps everything visible to both parents. Format for Apple Reminders, Google Calendar, or a Skylight Calendar.
What ChatGPT Gave Me:
Weekly Family Operations Checklist
Home Maintenance
Check HVAC filters, water plants, take out trash and recycling, clean fridge, and schedule any needed repairs.
Groceries and Meal Prep
Check pantry and fridge, restock snacks and essentials, defrost proteins for the week, and prep any breakfast items like overnight oats or egg bites.
Kids
Add daycare drop-off and pickup times, after-school activities, playdates, and any school deadlines.
Finances
Review bills due this week, transfer to savings, and track spending for groceries and utilities.
Appointments
Add family doctor visits, vet appointments, and haircuts for everyone.
Social and Self
Note upcoming birthdays, friend hangouts, or date nights from the marriage meeting so you actually follow through.
We use shared lists inside Apple Reminders, and everything is mirrored to our Skylight Calendar in the kitchen. That way both of us can see what’s happening without constantly asking each other what’s next. It’s been one of the most freeing systems we’ve ever implemented.
6. Kids Play Planner
On the weekends or on days I’m home with both kids, I run out of creative energy fast. I wanted play ideas that actually fit their ages, personalities, and my level of sanity that day. ChatGPT came through big time.
ChatGPT Prompt I Used:
You’re an early childhood development expert. Give me play ideas for a 3-year-old girl on the weekend who’s learning to manage emotions, a 5-year-old boy who just started kindergarten and loves being outside, and an 18-month-old who needs to burn energy before nap with a stay-at-home parent on a budget.
What ChatGPT Gave Me:
For the 3-year-old girl learning to manage emotions
Emotion sorting with color cards, water play with cups and spoons, storytime about feelings like The Color Monster, and sensory calm-down bins with rice or beans. End with a short breathing exercise together: smell the flower, blow out the candle.
For the 5-year-old boy who loves being outside
Backyard scavenger hunts, building obstacle courses with cones or sticks, and collecting nature treasures like rocks or leaves to paint later. ChatGPT even gave me a “kindergarten decompression hour” idea for after school where he gets to play alone with something active like chalk or soccer to release energy before dinner.
For the 18-month-old who needs to burn energy before nap
Balloon toss, hallway races with push toys, laundry basket rides, and toy rotations every few days so old toys feel new again. If the weather’s nice, I’ll put him on a blanket outside with stacking cups while I sip matcha.
The best part is that ChatGPT will customize ideas based on the time of day, your child’s personality, and your energy level. I can literally say, “Give me a low-energy morning play idea for a rainy day,” and it delivers something fresh every time.
7. High-Protein 10-Minute Dinners
By 5 p.m., everyone’s starving and I’m usually holding a baby while my toddler demands a snack. I told ChatGPT to create a meal plan that was high-protein, organic, seed-oil free, kid-friendly, and done in ten minutes or less. It nailed it.
ChatGPT Prompt I Used:
You’re a nutritionist for busy moms. Create a week of high-protein, organic, seed oil–free, kid-friendly dinners that are done in 10 minutes or less. Include clean shortcuts, grocery list by store section, and clean brand ideas for Costco, Target, and Whole Foods.
What ChatGPT Gave Me:
Weekly Dinner Plan
Monday: Shrimp Stir Fry
Use pre-cooked shrimp, frozen stir-fry veggies, and coconut aminos. Heat everything in avocado oil and serve over microwave jasmine rice.
Tuesday: Chicken Sausage Sheet Pan
Slice Amylu chicken sausage, toss with chopped bell peppers and small potatoes, drizzle with olive oil, roast at 425°F for ten minutes.
Wednesday: Taco Night
Brown pre-cooked grass-fed ground beef or turkey, season with Siete taco seasoning, serve in low-carb tortillas with avocado, cheese, and lettuce.
Thursday: Turkey Meatball Pasta
Boil high-protein pasta like Banza, heat Rao’s marinara and frozen turkey meatballs, combine and top with shredded parmesan.
Friday: Salmon Bowls
Use pre-cooked salmon from Costco, microwave broccoli, and Seeds of Change brown rice. Add coconut aminos or cholla hot sauce.
Saturday: Burger Night
Pan-sear grass-fed beef patties, air-fry sweet potato fries, and serve with romaine and pickles.
Sunday: Turkey Wraps
Use La Tortilla Factory low-carb tortillas, romaine, Dijon mustard, and sliced turkey with a side of grapes or cucumbers.
Grocery List by Section
Produce
Bell peppers
Potatoes
Broccoli
Avocados
Lettuce
Cucumbers
Grapes
Proteins
Pre-cooked shrimp
Amylu chicken sausage
Ground beef or turkey
Turkey meatballs
Pre-cooked salmon
Sliced turkey
Pantry
Rao’s marinara
Seeds of Change brown rice
Low-carb tortillas
Coconut aminos
Siete taco seasoning
Olive oil
Dairy
Shredded cheese
Parmesan
Freezer
Frozen stir-fry veggies
Sweet potato fries
Clean Brands to Look For
Costco: Kevin’s Natural Foods, Amylu, Seeds of Change
Target: Primal Kitchen, Siete, Rao’s
Whole Foods: Bellwether Farms, Applegate, Mary’s Organic
These are all quick, balanced, and genuinely delicious. If you want a done-for-you meal rotation that’s high-protein, realistic, and family-friendly, grab my 14-Day High-Protein Family Meal Plan here.
8. Five-Minute Mom Recharge
The biggest change in my mental health didn’t come from long workouts or therapy sessions. It came from carving out tiny pockets of time to reset. I asked ChatGPT for quick, no-cost, five-minute rituals that I could actually do with two kids and zero alone time.
ChatGPT Prompt I Used:
You’re a therapist and wellness coach. Plan 3 self-care rituals under 5 minutes for a mom with zero alone time, overstimulation, and no budget.
What ChatGPT Gave Me:
1. The Reset Breath
Breathe in for four counts and exhale for six. Repeat for one minute while focusing on lowering your shoulders and relaxing your jaw.
2. Micro Journaling
Keep a small notebook or Notes app entry with two prompts: “What do I need right now?” and “What can I let go of today?” Write one sentence for each.
3. Mini Mindfulness
Sit wherever you are, feel your feet on the floor, and name three things you can see, two you can hear, and one you can feel. It brings your body out of fight-or-flight almost instantly.
If you prefer guided audio, here are three of my favorites:
The Mindful Movement for quick calming meditations,
Boho Beautiful for gentle self-love sessions, and
Great Meditation for grounding and gratitude.
Motherhood will always be full and unpredictable, but ChatGPT has become my favorite tool for bringing structure back into the chaos. From meal planning and workouts to our marriage meetings and toddler routines, it has helped me create systems that make our home feel lighter.
If you want to keep building a life that feels organized but human, join my email list for my free 10-Minute Meal Guide and follow me on Instagram @kee_to_wellness for daily wellness tips, mom hacks, and clean recipe ideas.
And if you’re new here, check out my other ChatGPT posts:
Ways I Use ChatGPT as a Mom: 9 Sanity-Saving Hacks I Swear By
How I Used ChatGPT to Finally Help My Baby Sleep Through the Night
13 Genius ChatGPT Mom Hacks That Moms Swear By
You deserve tools that give you your time and peace back. ChatGPT just happens to be one of mine.
