11 AI prompts that actually help my ADHD brain

Grouped by how my brain feels when I need them most

I didn’t write these prompts because I love AI. I wrote them because I needed a lifeline on the days when I couldn’t see my way through the mental clutter.

They don’t fix anything. But they offer a little shape. A place to begin. A way to pause the spin.

Whether you’re feeling stuck, spiralling, or trying to write something that doesn’t sound like a robot, these help.

And more importantly, they help me return to my own voice.

When I don’t know where to start

This is the "what even is this?" zone. Blank doc. Too many ideas. No edges. My brain can't prioritise, and everything feels equally urgent, or equally vague.

1. What does “done” look like for this?
So I don’t chase a moving finish line. Sometimes I even ask for three versions of “done” - a scrappy one, a solid one, and a polished one.

2. Suggest a calm 3-step plan to begin.
Nothing fancy. Just something that gets me moving. Bonus if it includes “lower the bar.”

3. Can you summarise this in one line, one paragraph, and one page?
Gives me zoom levels to find the idea again. One line helps with clarity. One page helps with grounding.

These are especially helpful for ADHD productivity tools that reduce cognitive overwhelm.

When I'm overthinking or spiralling

I call this the tangle. Usually after six half-drafts and too much caffeine. Sometimes it looks like productivity. Often, it's just spinning.

4. Where might I be overthinking this?
Especially useful when nothing feels "right enough." Helps me stop polishing the wrong thing.

5. What 3 constraints would help me here?
Time, scope, energy. Anything to contain the sprawl. Sometimes I even ask: what would a 30-minute version of this look like?

6. Is there anything I can let go of?
This one is often the hardest. Also the most freeing. I’ve learned to copy the “extra” into a separate note so I can let go without losing it.

7. What’s the 80/20 here?
Where’s the part that actually matters? What’s the one piece I could move forward, even if the rest stayed fuzzy?

Using these prompts can be part of a sustainable system for fast thinkers.

When I want to communicate clearly

Because fast thinking doesn’t always equal clear writing. Especially when I'm trying to be helpful, but end up sounding like a strategy manual.

8. Rephrase this like I’m explaining it to a friend.
Especially when I’ve overdone the jargon. I’ll even specify which friend to match tone and clarity.

9. Does this tone match my intention?
I write fast. But I don’t always land how I mean to. A tone check helps close the gap.

10. Turn this into something someone else could build from.
To delegate or share the messy middle without panic. Sometimes I ask: could someone else run with this tomorrow?

11. What 5 questions haven’t I asked yet?
To see what I’ve missed, not just what I’ve written. Great for refining briefs or reframing problems.

These help me make my thoughts usable for others, a challenge common for many neurodivergent professionals.

Why this helps

AI is like an amplifier. If I’m calm, it gives me flow. If I’m overwhelmed, it gives me loops.

And I’ve learned that tools only help when they meet me where I am, not where I think I should be.

These prompts help me slow down without shutting down. They give form to what I can’t hold all at once.

They’ve made it easier to pause, define “done,” and give shape to thoughts that felt impossible to start or finish.

They are not magic. But they help me return to motion with more kindness and less noise.

How I actually use them

I keep a short list pinned in Notion, grouped by mood: stuck, spiralling, fuzzy. If I’m opening a new doc or trying to unstick an old one, I’ll drop a few prompts into ChatGPT.

I don’t always get a brilliant answer. That’s not the point. The point is to shift my state. To disrupt the loop. To find my footing.

Sometimes I use one prompt and walk away. Other times, it’s a back-and-forth that shapes a full piece of work. When it works best, I feel like I’m thinking with something, not performing for it.

This also works as a self-reflection tool. I’ll drop the same prompts into my notes and answer them without AI. What’s useful is the frame, not the format.

If you want a deeper dive into how I pair these prompts with other tools, see How I actually use tools (as a strategist with an ADHD brain).

If you want to try them

I’m turning this into a printable version you can keep near your desk or paste straight into ChatGPT when needed. If you'd like a copy, reach out, I'm happy to share.

Or even better: try one today. Pick a prompt that matches your mood, and see what shifts.

And for more context on how what AI prompts can be being used to support neurodivergent minds, I recommend this guide from ADDitude Magazine, a helpful overview.

Care to share?
What prompt do you use when your brain won’t settle? I’d love to hear it! Or check out my latest posts here.