Get back on track after a bad week

Help me get back on track after a bad week.

What happened: [e.g. ill, kids off school, work crisis]
What's overdue: [list everything, messy is fine]
Who's waiting on me: [names and what for]
Real deadlines in the next 7 days: [list]
My energy right now: [e.g. low, okay]

Before you start, ask me up to 3 short questions if anything important is missing. Wait for my answers.

Then:
1. Sort everything into three lists: must do this week, can move, can drop.
2. Short, honest messages to the people waiting on me, with a new date.
3. A 3-day restart plan with no more than 3 jobs a day, smallest first.
4. One thing I can do in the next 10 minutes to feel back in control.

Be kind but practical, and don't add tasks I didn't give you. If things feel very low, remind me to talk to someone I trust, NHS 111 (mental health option) or Samaritans on 116 123. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.