I still remember the first time I did a live TV interview. It was so cringe I swore I'd never do another one. But the very next day, I got a call to be a contributor on another morning show and from there more TV appearances and podcast opportunities have come my way. Am I still cringe? Probably. But, am I far less nervous? Definitely.
Don't get me wrong, right before the producer checks in and says "We're on in 30 seconds" I still get a queasy feeling in my stomach, because my brain starts running through worst-case scenarios. What if I blank on a question? What if I ramble? What if I sound unprepared?
It's not just the live TV appearances that make me squeamish. One-on-ones with my managers, private interviews with important people and frankly, talking with my kid's teachers makes me question my ability to form complete sentences.
Over time, I've started using ChatGPT as a kind of pre-interview coach. It doesn't eliminate nerves entirely, but it helps me feel prepared, focused and far less likely to spiral.
These are the seven prompts I use most often.
1. Turn my anxiety into an action plan
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Prompt: I'm about to do a live interview about [TOPIC]. I'm feeling nervous. Help me separate things I can control from things I can't control. Then give me a practical preparation plan for the next 30 minutes.
Getting out of panic mode isn't easy for me, but this prompt turns my anxiety into excited energy instead. Rather than worrying about everything that could go wrong, it helps me with a simple checklist of things I can actually do.
2. Give me the toughest questions first
Prompt: I'm about to be interviewed about [TOPIC]. Act like a skeptical interviewer and ask me the 10 hardest questions you can think of. After each question, show what a strong answer might include.
The unknown is often what creates anxiety. By rehearsing difficult questions ahead of time, the real interview usually feels much easier. Try this one with Voice and Vision mode with ChatGPT or Gemini Live to help rehearse the interview in real time.
3. Find the gaps in my knowledge
Prompt: I'm speaking about [TOPIC]. What are the most likely follow-up questions I could struggle to answer? Identify weak spots in my knowledge and help me prepare concise responses.
Whether I'm in a meeting discussing SMART goals with a manager or on television discussing AI, this one helps boost confidence. Being confident comes from knowing you've prepared for blind spots.
4. Create my "if I panic" cheat sheet
Prompt: Create a one-page interview confidence guide for me. Include key talking points, simple reminders, ways to redirect if I get stuck and phrases I can use when I need a moment to think.
If you've ever been in a job interview ready to discuss years of experience and qualified background only to freeze, this one is for you. Having key talking points is the best way to dramatically reduce anxiety. Just knowing you have a backup plan can help boost confidence.
Some of my favorite phrases to give me a few extra seconds to look down at my "cheat sheet" are:
"That's a great question."
"There are a few ways to look at that."
"What's interesting here is..."
5. Remind me what I already know
Prompt: Based on what I've told you about my work and experience, summarize why I'm qualified to discuss this topic. Be specific and remind me of the expertise I'm bringing into the conversation.
Nerves often come from imposter syndrome. This prompt serves as a reality check before going live.
6. Run a five-minute mock interview
Prompt: Conduct a realistic mock interview about [TOPIC]. Ask one question at a time and wait for my answer before continuing. Increase the difficulty as we go.
This is the closest thing I've found to a practice run. After answering a handful of questions, the actual interview feels familiar rather than intimidating.
7. Help me focus on helping, not performing
Prompt: I'm worried about how I'll sound during this interview. Reframe my thinking so I'm focused on helping the audience rather than trying to be perfect. Give me three simple reminders to keep in mind before I go live.
This is one of my favorite prompts. Just telling ChatGPT how nervous I am offers a unique calming experience. When I stop thinking about myself and start thinking about what might help listeners, readers or viewers, the pressure drops almost immediately.
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I know from experience that leaning into AI when you're struggling to calm your nerves can help. But before every interview, meeting or presentation, I try to remember one important thing: People aren't looking for perfection.
ChatGPT can't eliminate public speaking anxieties, but it can help transform nervous energy into preparation. And for me, that's often enough to walk into a live interview feeling ready instead of overwhelmed.
