Every productivity system assumes you can already separate what's urgent from what isn't. On the days you most need the system, that's exactly the thing you can't do. The sorting is the work.
This prompt hands the sorting over and asks for one starting point back.
The prompt
Here is everything on my mind right now, unedited. Sort it into three lists: things I must do today, things that can wait a week, and things that are just worry with no action attached. Then give me only the first task to start with.
[Paste everything]How to use it
Don't tidy the input. Punctuation and order don't matter, and editing as you go defeats the point.
Do the one task it names. Reading all three lists and picking your own favourite is the habit you're trying to break.
The third list is the useful one. Seeing "no action attached" written down is most of the relief.
What it doesn't do
Sorting is not deciding, and a tidy list is not the same as a lighter week. If the list stays overwhelming after it's sorted, the problem is the workload, not the organising, and no prompt touches that.