Is your brain a high-performance engine with brakes that only work half the time? You have incredible power for creativity, deep focus, and brilliant ideas, but getting that engine started, staying on track, and managing the mental noise can feel like a daily battle. This is the reality for millions of people living with ADHD.
What if you had a co-pilot? An on-demand executive function coach who could help you navigate the chaos, untangle your thoughts, and build the momentum you need, exactly when you need it?
ChatGPT can change the game. We’ve curated powerful, practical prompts specifically designed for the ADHD mind. Get started by copying the prompt that fits your current challenge, customizing the [bracketed] information with your personal situation, and pasting it into your chat.
I. Overcoming Executive Dysfunction & Task Paralysis
This is the core challenge: knowing you need to do something but being physically and mentally unable to start. These prompts help break the inertia.
a. The Ultimate Task Breakdown
This is for large, intimidating projects that cause immediate shutdown.
- Act as an expert project manager who specializes in helping people with ADHD. I need to complete the following project:
[Describe your project, e.g., "Write a 10-page research paper on marine biology"]. I am feeling overwhelmed and don’t know where to start.
Your task is to break this project down into a step-by-step checklist of small, sequential tasks. Each task should take no more than 25 minutes to complete. Please include an estimated time for each step and start with the absolute smallest possible first action.
b. “Just Get Started” Spark
For when even a small task feels like too much. This helps you identify the path of least resistance.
- I am trying to start the task of
[Describe your task, e.g., "cleaning my kitchen"], but I’m stuck in task paralysis. Give me a list of 5 different “doorways” into this task. Each doorway should be a single, physical action that takes less than 2 minutes to complete.
c. The Decision-Maker
For when you’re paralyzed by choice.
- Act as a logical and impartial advisor. I need to make a decision about
[Describe the decision, e.g., "which online course to sign up for"]. My options are:- Option A:
[Describe Option A] - Option B:
[Describe Option B] - Option C:
[Describe Option C]
Please create a simple table that lists the pros and cons for each option, focusing on these factors:
[List your key factors, e.g., "cost, time commitment, and potential for boredom"]. Then, recommend one option and explain why it’s the best fit for someone who struggles with[Your specific ADHD challenge, e.g., "long-term follow-through"]. - Option A:
II. Managing Time & Combating Time Blindness
“Time blindness” makes it difficult to sense the passage of time. These prompts help make time more tangible.
a. Realistic Time Estimator
Use this before you commit to a task to avoid the classic ADHD pitfall of underestimating how long things take.
- I have to
[Describe the task, e.g., "prepare for a 1-hour meeting"]. I think it will only take me[Your (probably unrealistic) time estimate, e.g., "15 minutes"].
Act as a skeptical project manager. Ask me at least 5 clarifying questions about the sub-tasks involved (e.g., “Do you need to review documents? Prepare slides? Find the meeting link?”). Based on my answers, provide a more realistic time estimate and a simple preparation checklist.
b. The ADHD-Friendly Schedule
Standard schedules are often too rigid. This prompt builds in the flexibility we need.
- Act as a productivity coach who understands ADHD. Create a flexible, time-blocked schedule for me for
[Today / Tomorrow / This Week]. My non-negotiable appointments are:[Appointment 1 with time][Appointment 2 with time]
My main priorities are:
[Priority 1][Priority 2]
Please structure the schedule with “focus blocks” for my priorities, but also include buffer time between tasks, scheduled breaks for
[Your preferred fun/relaxing activity], and a “catch-all” block for unexpected issues.
III. Taming the “Idea Tornado” & Focusing Thoughts
Our brains generate a constant stream of thoughts, ideas, and worries. These prompts help you capture and organize them.
a. The Brain Dump Sorter
When your mind is full of swirling thoughts, get them out and let the AI sort them.
- I have just done a “brain dump.” Please sort the following chaotic list into clear categories. The list is:
[Paste your entire, messy list of thoughts, worries, to-dos, and ideas here]Please categorize everything into:- 1. Urgent To-Dos (Today/Tomorrow)
- 2. Important Projects (This Week)
- 3. Future Ideas/Maybe
- 4. Worries/Anxieties
- 5. Trash (Mental clutter to disregard)
b. The One-Thing-Focuser
When you’re being pulled in a million directions, this helps you find your “North Star” for the day.
- I feel scattered and pulled in many directions. Here are all the things competing for my attention right now:
[List everything on your mind, e.g., "Finish report, call the doctor, respond to 50 emails, plan vacation"]
Based on my goal of
[State your most important overarching goal, e.g., "reducing my work stress this week"], what is the ONE thing I should focus on right now to make the biggest impact? Explain why.
IV. Emotional Regulation & Self-Coaching
Challenges with emotional regulation, like Rejection Sensitive Dysphoria (RSD), are a core part of ADHD. Use these prompts to find a more balanced perspective.
a. The Rejection Sensitivity Reframe (RSD)
For when feedback or criticism sends you into an emotional spiral.
- Act as a compassionate therapist. I just received this feedback/email/comment, and I am feeling extremely hurt and defensive.The feedback was:
["Paste the exact feedback here"]My internal reaction is:["Describe your raw emotional reaction, e.g., "I feel like a total failure," or "They think I'm incompetent."]Please help me do three things:- 1. Validate my emotional response.
- 2. Help me separate the feedback from my identity.
- 3. Reframe the feedback into a neutral, actionable step I can take without feeling attacked.
b. The “Polite & Professional” Translator
For when you need to write something important but your emotions are running high.
- I need to write an email/message to
[Recipient, e.g., "my boss"]about[Topic, e.g., "an unfair deadline"]. I am currently feeling[Your emotion, e.g., "angry and frustrated"].
My raw, unfiltered thoughts are:["Write out what you really want to say"]
Please translate my thoughts into a clear, concise, and professional message that calmly communicates my main point, which is[Your core message, e.g., "that I need an extension"], while preserving a positive relationship.
V. Enhancing Learning & Information Processing
Use these prompts to make dense information more accessible to an ADHD brain.
a. The ELI15 + Analogies
“Explain Like I’m 15” is good, but adding analogies is even better for memory.
- Please explain the core concept of
[Complex topic, e.g., "blockchain technology" or "photosynthesis"]to me like I’m a smart 15-year-old. Use simple language, short paragraphs, and provide 3 different real-world analogies to help the concept stick in my brain.
b. The Key Takeaways Extractor
For long articles, emails, or book chapters you don’t have the focus to read thoroughly.
- I need to understand the main points of the following text, but I don’t have the focus to read it all carefully. Please read it and provide me with:
- A one-sentence summary of the entire text.
- A bulleted list of the 3-5 most important key takeaways.
- One actionable step or interesting idea I can take away from it.
Here is the text:
[Paste the article, email, or text here]
