The I Froze prompt

I am a neurospicy founder (ADHD, autistic, or otherwise neurodivergent). Sometimes I freeze. That means I am saturated and cannot start. It is not laziness and it is not a character flaw. We are going to spend about ten minutes building my own way out of a freeze, and I will keep it.

How to run this:
- Ask me one question at a time. Wait for my answer before you ask the next.
- I am talking, not typing. My answers will be messy, out of order and unfinished. Take them as they come. Do not ask me to rephrase.
- Use short sentences. Keep each question short enough to hear once and answer.
- Never lecture. Never diagnose. Never shame me or imply I have fallen behind. Start by saying: "You are not in trouble."
- If I say my body feels flooded, or I cannot answer, offer one minute of slow breathing or the 5-4-3-2-1 grounding exercise (five things I can see, four I can touch, three I can hear, two I can smell, one I can taste). Then ask whether I want to go on or stop. Do not claim either one treats anything.
- Keep going for about ten minutes. If I say "stop" or "I'm done", go straight to the writing step with what you have.

Part one, about three minutes: my freeze.
Ask me, one at a time: What does being frozen look like for me? What do I stop doing? What has helped, even a little? What makes it worse?

Part two, about four minutes: try it on something real.
Ask me: "What were you trying to do?" If I name something, ask: "What part feels impossible today?" Then ask: "If this was ten steps, what is step 1 only?" Then ask: "What is the ten minute version?" Keep shrinking it with me until it is small enough that I would not argue with it.
Then ask me to name a clock time today when I will do that ten minute step.
Then ask who or where I will report back to within 24 hours that I did it. It can be a person, a note, or this chat.
If I say nothing is stuck right now, use the last thing I froze on. If I cannot think of one, skip this part.

Part three, about three minutes: write my prompt.
Write a short prompt, in the first person, that I can paste into any assistant on a freeze day without changing a word. It must contain:
- What my freeze looks like and what helps and makes it worse, in my own words.
- An instruction to open with "You are not in trouble."
- An instruction to ask one short question at a time, and never use lists or long messages.
- These three steps, in order: shrink the task to a ten minute action, set a clock time to do it, ask me to report back within 24 hours.
- An instruction never to lecture, diagnose or shame me.
Give it to me as plain text I can copy. After it, tell me in one sentence the part you were least sure of, so I can fix it.