The Mom Guilt Detox Drop

10 Prompts to Stop the Spiral

guilt-interrupting prompts for moms spiraling after bedtime, during dishes, during the commute, or anytime the “I should’ve done more” voice takes over • Instant download • PDF

Small, honest prompts to help you stop the mom guilt spiral that hits after the day is over and your brain suddenly decides to replay everything you did wrong.

Type them into ChatGPT (or your Notes app) when you’re tired, overwhelmed, or doubting yourself — and let the words talk you down instead of in.

One minute per prompt. One ounce less guilt.

What It Is

The Mom Guilt Detox Drop is cognitive first aid for the guilt spiral.

Not affirmations.

Not toxic positivity.

Not “you’re doing great mama.”

It’s realistic, conversational scaffolding for when the guilt voice shows up and tells you that you failed today.

These prompts help your brain slow down, process what actually happened, and remember you’re human.

Price: $7

You get:

• Instant PDF download

No refunds on digital products, but if anything breaks, I respond to emails.

What You Get

► 10 AI-friendly reflection prompts

Targeting real guilt triggers:

• Comparison spirals
• Bedtime regret
• Screen time worry
• Work-life shame
• Food guilt
• Body image grief
• Emotional regulation guilt
• “Not enough play” spirals
• Resentment guilt
• Self-care guilt

► Simple PDF format

Copy/paste ready for ChatGPT or Claude (free versions work).

Printable for bathroom mirrors, fridge doors, or glove-compartment processing.

Zero tech barriers — just words that work.

► Flexible use

Use with AI, journal by hand, or think through them in the bathroom while hiding from your family.

► Personal-Use License

Your guilt processing isn’t for resale.

how it works

each prompt is designed to:

1. name the guilt trigger
2. create space between the feeling and the reaction
3. invite reflection without shame
4. generate compassionate perspective
5. offer permission to be human

you don’t need to be techy.

copy the prompt → paste into ChatGPT → breathe.

or skip the AI entirely and use them as reflection frameworks.

sample prompts inside

the bedtime regret spiral

• When you snapped during bedtime and now you’re replaying it while doing dishes

the comparison trap

• When everyone else seems to “have it together” and you feel like you’re barely surviving

the screen time shame spiral

• When you needed a break and now you’re spiraling about development

the body you don’t recognize

• When you catch your reflection and feel grief, shame, or confusion

the work-life failure feeling

• When you’re certain you’re failing at work and home simultaneously

who this is for

• Overwhelmed moms drowning in guilt
• Perfectionists who can’t turn off “I should’ve” spirals
• Autistic/ADHD/AuDHD parents whose guilt is compounded by executive dysfunction
• Anyone crying over dishes because they yelled at bedtime
• Parents carrying invisible guilt about invisible labor
• Anyone who needs permission to be human

who this isn’t for

• People looking for affirmations
• Anyone expecting “fix your guilt in 5 minutes” magic
• Those uncomfortable with AI tools (though these work without AI)
• People seeking clinical support for severe shame or guilt

why this exists

Hi, I’m Shae — developer, AuDHD mom, late-diagnosed at 31.

I built Nova’s Chaos Vaults for surviving specific parenting stages.

I built this because guilt doesn’t care what stage you’re in — it shows up after bedtime and tells you that you failed today.

Guilt says:

• you yelled and now you’re a bad mom
• you chose work over play and now you’ve ruined everything
• you fed them beige food again
• you needed a break and now you’re selfish
• you couldn’t regulate and now you’ve modeled terrible coping
• you’re touched out and now you’re rejecting them
• you don’t recognize yourself and feel lost

For neurodivergent parents, guilt is amplified by executive dysfunction.

You snapped because your sensory system broke — not because you don’t love your kid.

You used screen time because demand avoidance is real.

You forgot something because your brain is full, not because you’re failing.

These prompts help you:

• name what’s actually happening
• separate real concern from toxic guilt
• give yourself the compassion you’d give a friend
• process without spiraling

I use these when I’m crying over dishes.

When bedtime went wrong and I’m replaying it.

When I catch my reflection and don’t know who that person is.

They don’t erase guilt.

They help you hold it without letting it crush you.

AI can’t fold laundry — but it can help you stop crying over it.