Everyday life

The best ChatGPT prompts for ADHD brains

Quick answer: The most useful ADHD prompts do one of three jobs: shrink a task, make a decision for you, or turn messy words into something tidy. Start with the three below and save them somewhere you'll see them.

The problem

You've heard AI can help, but staring at an empty chat box is its own kind of blank page.

Copy, paste, go

Break [TASK] into steps under 5 minutes each. Show only the first 3. No intro, no extra advice.

Here are my options: [LIST]. Pick one for me right now and give one sentence of reasoning. Don't give me more options.

Turn this messy brain dump into a short, clear [email/message/list]: [PASTE]

Works in ChatGPT, Claude or any AI assistant. Swap the [BRACKETS] for your stuff and go.

Tools worth a look

• ChatGPT
  General AI assistant. Free tier works for every prompt here.
• Claude
  General AI assistant, good at gentle, well-structured writing.
• Goblin Tools
  Free tools built for neurodivergent people: Magic ToDo breaks tasks into steps, Formalizer rewrites tone.

Little things that help

• Add 'keep it short' to almost any prompt.
• Save favourites as ChatGPT custom instructions or a pinned note.
• Every page in our library has more prompts for specific snags.

Related fixes

• Stop procrastinating (without hating yourself)
• Stay on top of bills and life admin
• Get unstuck from task paralysis
• Clean the house when it all feels like too much

FAQ

What are good ChatGPT prompts for people with ADHD?

The most useful ADHD prompts do one of three jobs: shrink a task, make a decision for you, or turn messy words into something tidy. Start with the three below and save them somewhere you'll see them.