挑模型 · 选择器、思考与 ProPick a Model · The Picker, Thinking, and Pro.
输入框旁边那个模型名，你大概从没点开过。2026 年 7 月，标准 Chat 仍用 GPT-5.5 Instant 负责快答，GPT-5.6 Sol 接管 Medium / High 等推理入口，Sol Pro 留给最难最长的任务；Terra / Luna 则在 Work、Codex 与 API 等别的产品面出现。这章保留一条更耐用的线：先看最怕哪种失败、撞了哪堵墙，再选入口。That model name next to the input box — you have probably never opened it. In July 2026, standard Chat still uses GPT-5.5 Instant for fast answers, GPT-5.6 Sol powers Medium / High reasoning, and Sol Pro is reserved for the hardest, longest work; Terra / Luna appear on other surfaces such as Work, Codex, and the API. The durable rule remains: name the failure you fear and the wall you hit, then choose the entrance.
输入框旁边那个模型名，是你每天都在用、却很少认真选择的开关。默认能答，不等于默认最合算。That model name beside the input box is the switch you use every day and rarely choose deliberately. Default can answer; that does not make default the best bargain.截至 2026-07-10，ChatGPT 的实用分法仍不是背型号，而是记节奏：Instant 快，Medium / High 稳，Extra High 与 Pro 留给最难和最长的任务。GPT-5.6 正在逐步推出，不代表每个符合资格的账号此刻都已经看到。1注 1Note 1OpenAI 帮助中心 · GPT-5.6 in ChatGPT —— 截至 2026-07-10，GPT-5.6 正向符合资格的 ChatGPT 计划逐步推出；GPT-5.5 Instant 仍是默认快答，GPT-5.6 Sol 驱动 Medium / High / Extra High，Sol Pro 驱动 Pro。Plus 有 Medium / High；Pro、Business、Enterprise 另有 Extra High / Pro；Terra / Luna 不可在标准 Chat 中选择。OpenAI Help · GPT-5.6 in ChatGPT — as of 2026-07-10, GPT-5.6 is gradually rolling out to eligible ChatGPT plans; GPT-5.5 Instant remains the default for fast responses, GPT-5.6 Sol powers Medium / High / Extra High, and Sol Pro powers Pro. Plus has Medium / High; Pro, Business, and Enterprise also have Extra High / Pro; Terra / Luna are not selectable in standard Chat.选模型省的不是钱，而是返工、等待和额度。As of 2026-07-10, the useful split in ChatGPT is still not model-name memorization but pacing: Instant is fast, Medium / High are steadier, and Extra High / Pro belong to the hardest and longest work. GPT-5.6 is rolling out gradually, so not every eligible account will see it yet.1注 1Note 1OpenAI 帮助中心 · GPT-5.6 in ChatGPT —— 截至 2026-07-10，GPT-5.6 正向符合资格的 ChatGPT 计划逐步推出；GPT-5.5 Instant 仍是默认快答，GPT-5.6 Sol 驱动 Medium / High / Extra High，Sol Pro 驱动 Pro。Plus 有 Medium / High；Pro、Business、Enterprise 另有 Extra High / Pro；Terra / Luna 不可在标准 Chat 中选择。OpenAI Help · GPT-5.6 in ChatGPT — as of 2026-07-10, GPT-5.6 is gradually rolling out to eligible ChatGPT plans; GPT-5.5 Instant remains the default for fast responses, GPT-5.6 Sol powers Medium / High / Extra High, and Sol Pro powers Pro. Plus has Medium / High; Pro, Business, and Enterprise also have Extra High / Pro; Terra / Luna are not selectable in standard Chat. Model choice saves not money first, but rework, waiting, and quota.
— I
先看入口，再看背后的型号Choose the Entrance Before the Model Name.
少返工比快一两分钟重要。Less rework matters more than saving a minute.
High 仍不够、要更长检查High is still not enough; more checking is needed
Extra High
先增加推理深度，不急着换产品或升档。Increase reasoning depth before switching product or tier.
最难、最长、反复撞质量墙Hardest, longest work that repeatedly hits a quality wall
Pro
把 Sol Pro 留给确实需要最高能力的任务。Reserve Sol Pro for work that truly needs the highest capability.
背后的型号现在分两层。标准 Chat 的 Instant 仍由 GPT-5.5 Instant 驱动；Medium、High、Extra High 用 GPT-5.6 Sol，Pro 用 GPT-5.6 Sol Pro。1注 1Note 1OpenAI 帮助中心 · GPT-5.6 in ChatGPT —— 截至 2026-07-10，GPT-5.6 正向符合资格的 ChatGPT 计划逐步推出；GPT-5.5 Instant 仍是默认快答，GPT-5.6 Sol 驱动 Medium / High / Extra High，Sol Pro 驱动 Pro。Plus 有 Medium / High；Pro、Business、Enterprise 另有 Extra High / Pro；Terra / Luna 不可在标准 Chat 中选择。OpenAI Help · GPT-5.6 in ChatGPT — as of 2026-07-10, GPT-5.6 is gradually rolling out to eligible ChatGPT plans; GPT-5.5 Instant remains the default for fast responses, GPT-5.6 Sol powers Medium / High / Extra High, and Sol Pro powers Pro. Plus has Medium / High; Pro, Business, and Enterprise also have Extra High / Pro; Terra / Luna are not selectable in standard Chat.Terra 和 Luna 不在标准 Chat 的选择器里：它们按计划出现在 Work、Codex 与 API 等产品面。把这层边界记住，就不会把 API / Codex 的型号表误抄成 ChatGPT 菜单。The model names now sit behind two layers. Standard Chat's Instant still runs on GPT-5.5 Instant; Medium, High, and Extra High use GPT-5.6 Sol, while Pro uses GPT-5.6 Sol Pro.1注 1Note 1OpenAI 帮助中心 · GPT-5.6 in ChatGPT —— 截至 2026-07-10，GPT-5.6 正向符合资格的 ChatGPT 计划逐步推出；GPT-5.5 Instant 仍是默认快答，GPT-5.6 Sol 驱动 Medium / High / Extra High，Sol Pro 驱动 Pro。Plus 有 Medium / High；Pro、Business、Enterprise 另有 Extra High / Pro；Terra / Luna 不可在标准 Chat 中选择。OpenAI Help · GPT-5.6 in ChatGPT — as of 2026-07-10, GPT-5.6 is gradually rolling out to eligible ChatGPT plans; GPT-5.5 Instant remains the default for fast responses, GPT-5.6 Sol powers Medium / High / Extra High, and Sol Pro powers Pro. Plus has Medium / High; Pro, Business, and Enterprise also have Extra High / Pro; Terra / Luna are not selectable in standard Chat. Terra and Luna are not in the standard Chat picker; depending on plan, they appear in Work, Codex, and the API. Keep that boundary and you will not mistake an API / Codex model table for the ChatGPT menu.
— II
先判断你撞的是哪堵墙Name the Wall Before Upgrading.
质量墙Quality wall
同一题从 Medium 到 High 仍然逻辑漏、推理浅、无法收束。先试 Extra High；仍不够，才考虑 Pro。The same problem still misses logic, reasons shallowly, or fails to converge from Medium through High. Try Extra High first; only then consider Pro.
额度墙Quota wall
答案质量够，只是本周用太多、Deep Research / agent / Codex 跑得太密。这时先看重置、计划内额度或临时 credits，不要把一次项目高峰当成长期需求。Answer quality is fine; you simply used too much this week or ran Deep Research / agent / Codex too heavily. First check reset, included usage, or temporary credits rather than treating one project crunch as permanent demand.
官方 Pro 说明也把这条线讲得很直：$100 与 $200 两档核心能力相同，主要差异是相对 Plus 约 5× 与 20× 的用量；额度到顶时没有一个设置能绕过。3注 3Note 3OpenAI 帮助中心 · ChatGPT Pro —— Pro 有 $100 与 $200 两档；核心能力相同，主要差异是相对 Plus 约 5× 与 20× 的用量空间；达到额度后没有设置可绕过，只能等重置或换可用模型。OpenAI Help · ChatGPT Pro — Pro has $100 and $200 tiers; core capabilities are the same, and the main difference is roughly 5x and 20x Plus usage. Once an allowance is reached, there is no bypass setting; wait for reset or use another available model.所以升级前先看连续两周，而不是看某一天。Official Pro guidance draws the line plainly: the $100 and $200 tiers have the same core capabilities; the main difference is roughly 5x and 20x Plus usage. When an allowance is reached, there is no bypass setting.3注 3Note 3OpenAI 帮助中心 · ChatGPT Pro —— Pro 有 $100 与 $200 两档；核心能力相同，主要差异是相对 Plus 约 5× 与 20× 的用量空间；达到额度后没有设置可绕过，只能等重置或换可用模型。OpenAI Help · ChatGPT Pro — Pro has $100 and $200 tiers; core capabilities are the same, and the main difference is roughly 5x and 20x Plus usage. Once an allowance is reached, there is no bypass setting; wait for reset or use another available model. So inspect two steady weeks, not one dramatic day, before upgrading.还有一堵是产品墙：你要的是带引用报告、可编辑成品、网页行动或仓库改动，再高的 Chat 推理档也不是正确入口。分别换 Deep Research、Work、agent 或 Codex。型号解决回答方式，产品解决工作方式；别拿升档代替换门。There is also a product wall: if you need a cited report, editable deliverable, web action, or repository change, a higher Chat reasoning level is still the wrong entrance. Switch to Deep Research, Work, agent, or Codex. Models change how an answer is produced; products change how work is done. Do not substitute upgrading for changing doors.
提示词Prompt模型选择自检Model choice self-check
任务：<一句话描述>
我最怕的失败：<慢 / 浅 / 引用错 / 漏步骤 / 撞额度>
是否撞了产品墙：<Deep Research / Work / agent / Codex / 没有>
先用：<Instant / Medium / High / Extra High / Pro>
升级条件：如果出现<具体失败>，才切到<下一档或另一个产品>。Task: <one-sentence description>
Failure I most fear: <slow / shallow / wrong citation / missing steps / quota wall>
Product wall, if any: <Deep Research / Work / agent / Codex / none>
Start with: <Instant / Medium / High / Extra High / Pro>
Upgrade condition: switch to <next level or product> only if <specific failure> happens.
任务：把一份 30 页的产品需求文档读完，整理成给工程团队的一页要点。
我最怕的失败：漏步骤（把关键需求看漏）。
是否撞了产品墙：没有（文档我直接贴进来，不需要多源研究或成品文件）。
先用：High。
升级条件：如果它仍明显漏掉成段内容，先切 Extra High；仍不够才用 Pro。Task: read a 30-page product requirements doc and turn it into a one-page brief for the engineering team.
Failure I most fear: missing steps (dropping key requirements).
Product wall: none (I will paste the document; no multi-source research or finished file is needed).
Start with: High.
Upgrade condition: if it still clearly drops whole sections, try Extra High first; use Pro only if that remains insufficient.
轻量任务先 Instant，不把 GPT-5.6 推理档当默认。Start light tasks on Instant; do not make GPT-5.6 reasoning the default.
长文、代码、复杂决策从 Medium / High 起，少来回返工。Start long documents, code, and complex decisions on Medium / High to reduce rework.
先分清质量墙、额度墙、产品墙；三堵墙不能用同一种升级解决。Separate quality, quota, and product walls; one kind of upgrade cannot solve all three.
只有连续撞质量墙或稳定撞额度墙，才把 Pro 当订阅问题处理。Treat Pro as a subscription issue only after repeated quality walls or steady quota walls.
选模型不是追最强,
是让这件事少走弯路.
Model choice is not chasing strongest,
it is saving this task from detours.
Aklman Library
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