AI for ADHD

Top Prompts, Strategies, and Tools for using AI to help improve executive functioning, reduce overwhelm, and boost productivity for ADHD

Executive functioning difficulties are a hallmark challenge for those with ADHD. From prioritizing a long list of tasks to simply figuring out where to start, ADHD brains often struggle with overwhelm and decision fatigue. Even small tasks—like choosing what to make for dinner—can consume precious mental energy. That’s where AI can step in.

Artificial Intelligence (AI) tools, such as ChatGPT, Mistral AI, and Claude, can offer a neutral, structured perspective, breaking down complex processes into simpler steps. While AI isn’t a substitute for professional advice or personalized ADHD coaching, it can help you gain momentum, reduce stress, and guide you toward more effective planning.

Understanding AI and Its Capabilities

AI, or Artificial Intelligence, is an umbrella term for systems that mimic human intelligence to perform tasks. A popular example is ChatGPT, a Large Language Model (LLM) by OpenAI. Think of AI as a supercharged digital assistant that can provide suggestions, generate ideas, and help with planning. Unlike a search engine that only provides links, AI can synthesize information, give you step-by-step breakdowns, and offer scenarios to help mirror your real-life challenges.

What is an LLM?

Not to be confused with an MLM (multi-level marketing), an LLM stands for Large Language Model. Essentially, it’s an advanced type of AI model trained to understand and generate human-like text based on patterns it finds in vast amounts of data. LLMs work with words, sentences, and paragraphs, predicting the most likely next word or phrase in a sequence. This allows them to hold conversations, answer questions, summarize information, and even generate creative content—often with a level of fluency and coherence that can feel strikingly natural.

Privacy and Personal Comfort

It’s normal to feel uneasy about sharing personal details with an AI. If you’re concerned about privacy, you can use hypothetical situations or fictional characters instead. For example, instead of asking, “I’m overwhelmed by my daily chores, how should I start?” say, “Imagine Sarah is overwhelmed by her daily chores. How could she break them down into manageable steps?” This approach allows you to maintain a comfortable level of detachment while still accessing valuable, personalized guidance.

How AI Can Support ADHD Management

• Task Breakdown:
  When everything seems equally urgent, deciding what to tackle first is tough. AI can help by taking a jumbled to-do list and reorganizing it into prioritized steps. For instance, you might prompt:

💡“I have laundry, meal prep, bill-paying, and a work project due soon. In what order should I tackle these tasks, and how can I break each down into smaller steps?”

• Time Management and Scheduling:
  ADHD often comes with “time blindness,” making it hard to estimate how long tasks will take or how to structure the day. AI can suggest daily schedules or time blocks, recommending when to focus on high-energy tasks and when to take breaks. Try:

⏰“I have about four hours of energy today. Could you help me schedule my chores, work tasks, and a quick walk, so I’m not overwhelmed?”

• Brainstorming Solutions to Everyday Problems:
  Sometimes the hardest part is knowing where to start. If you’re stuck on how to approach grocery shopping or planning a vacation, AI can generate options. For example:

🍽️“Sarah struggles to plan her meals for the week. Can you suggest a simple meal plan with easy recipes and a corresponding grocery list?”

• Developing Coping Strategies:
  While AI is not a therapist, it can provide general coping strategies inspired by common ADHD management techniques. For instance:

📚“What are some common ADHD-friendly strategies for staying focused while studying?”

• Finding New Tools and Resources:
  Beyond direct task management, AI can help you discover apps, productivity methods, or support groups. For example:

✍️“Recommend some ADHD-friendly note-taking apps and explain how they can help with organization.”

Popular LLM AI Interfaces

The most commonly used Large Language Models (LLMs) are developed by well-established organizations. These include:

• GPT-3.5 and GPT-4 (OpenAI):
  Powering services like ChatGPT, these models are widely adopted for coding assistance, creative writing, and general Q&A. GPT-4 is renowned for its versatile capabilities.
• Bard (Google):
  Integrated into Google Search and accessible via its own interface, Bard excels at general inquiries, research assistance, and content generation.
• Claude (Anthropic):
  Known for its emphasis on safety, reliability, and adherence to user instructions, Claude is popular in enterprise settings and scenarios requiring strict guardrails.
• Llama 2 (Meta):
  Released by Meta (Facebook), Llama 2’s open-source availability and ability to run locally attract developers and organizations valuing privacy and customizability.
• Bing Chat (Microsoft):
  Powered by OpenAI’s GPT models and integrated into Microsoft Edge and Bing, Bing Chat is frequently used for general web queries and research tasks.

Other LLMs—such as Mistral, PaLM (Google), and specialized models—also exist, though the ones listed above are currently among the most widely accessed and discussed.

Each platform has unique strengths. Some integrate seamlessly with coding tools, while others shine in conversational Q&A. Experiment with different LLMs to find the one that best suits your workflow and preferences.

Tips for Making the Most of AI

• Be Specific in Your Prompts:
  The more context you give, the better the AI can tailor its suggestions. Instead of “Help me with my tasks,” try “I have three work reports due tomorrow, a grocery run needed, and personal bills to pay. How can I manage these tasks in the next five hours?”
• Iterate and Refine:
  Don’t be afraid to ask follow-up questions or request more detail. If the AI’s first answer doesn’t feel right, clarify what you need: “That schedule seems a bit tight. Can you suggest a more relaxed timetable with short breaks?”
• Combine AI with Real-World Tools:
  Use AI suggestions in tandem with a physical planner, calendar app, or task-management software. Copy and paste the AI’s breakdowns into your planner, and adjust them as needed.
• Stay Mindful of Overreliance:
  AI is a tool, not a replacement for professional help. If you’re experiencing severe overwhelm, consider reaching out to a mental health professional, ADHD coach, or trusted friend. Use AI as an assistant, not your only source of support.

Lighten the Load, Step by Step

ADHD often comes with mental clutter—racing thoughts, half-finished tasks, and looming deadlines. AI can act as a flashlight, illuminating a clearer path forward. By breaking down tasks, suggesting practical strategies, and providing quick answers, AI enables you to reclaim your time and mental energy. It’s not magic, nor a cure-all, but it’s a resource you can draw on to make daily life more manageable.

So whether you’re deciding on dinner, planning a project, or organizing a week’s worth of chores, consider giving AI a try. You may find that with the right prompts and a few tailored strategies, technology can help you navigate the ups and downs of ADHD with a bit more ease.