ADHD AI ToolkitFree prompts you copy-paste into ChatGPT, Claude, or Gemini
Trouble starting tasks, losing track of time, or getting stuck in your own head? These prompts are written for that. Copy one, paste it into a chat, and get back a short, practical answer instead of a wall of text.
Free. No sign-up. Last updated April 2026.
What is on this page
- A 2-minute setup for ChatGPT, Claude, or Gemini that makes the AI give you short, structured answers instead of long essays. You do this once.
- 8 ready-to-use prompts for specific situations: can not start a task, brain is full, need to plan your day, stuck between two options, avoiding an email, and more. You copy one, paste it, fill in your details.
- Follow-up lines to keep the conversation going after the first answer so it stays useful.
You do not need to be technical. If you can copy and paste, you can use this. If you have never used ChatGPT or similar tools before, start with the platform picker below.
Pick one platform
You only need one. Go with whichever you already have an account on.
ChatGPT ↓
Voice mode so you can talk instead of type. Remembers things across chats. Most people already have it. Free and paid plans both work.
Claude ↓
Follows detailed instructions well and pushes back when your plan has holes. Has a one-click "Concise" mode that keeps answers short. Free and paid.
Gemini ↓
Connects to Google Calendar, Gmail, and Drive. Paid plans can send you an automated morning nudge. Free plan works for everything else.
Tips before you start
- You can talk instead of typing. All three platforms have voice input. If staring at a text box feels like too much, just talk.
- Keep the chat open while you work. Saying "done with step 1, what is next?" turns it into something like a body double that keeps you moving.
- Every box on this page has a copy button. Tap it, paste into a new chat, fill in the brackets.
Platform setup
ChatGPT
Open ChatGPT, click your profile picture, then go to Settings > Personalization > Custom instructions. Two text boxes. Paste Field 1 into the top box, Field 2 into the bottom. Save.
These kick in for every new conversation. If you are dealing with something you would rather not save, toggle on Temporary Chat in the chat menu. It will not save history or build memories.
Field 1: "What would you like ChatGPT to know about you?"
I struggle with task initiation, time estimation, and holding more than 3-5 things in working memory at once. I think in bursts and jump between ideas. My peak energy window is usually mornings, that is when hard tasks should go. I underestimate how long things take by about 50%. Emotional triggers: overwhelm from too many steps, perfectionism paralysis, spiraling after criticism. I am not looking for diagnosis or therapy. I want a practical, honest thinking partner who helps me get unstuck. Do not provide medical advice. If something sounds like a health concern, tell me to talk to a professional.
Field 2: "How would you like ChatGPT to respond?"
Bullets or numbered steps. Main point first. No walls of text. If my request is vague, ask 1-2 clarifying questions before answering. Push back if my plan has gaps or I am overcommitting. No motivational speeches, no "Great question!" filler. Warm and direct. End task-related answers with "Next action:" and one concrete step.
Memories to save (optional)
Type each of these into a regular chat. ChatGPT will say "Memory updated" and carry it into every future conversation.
Remember that I work best in focused sprints of about 25 minutes with short breaks in between.
Remember that I can handle about 3-5 action items at a time. If there are more, batch them and show me only the current batch.
Remember that if I say "I will do it later" without picking a specific time, I probably will not. Ask me to set a time or find a smaller version I can do now.
Claude
Claude works best with two layers: a short profile preference (applies everywhere) and a dedicated Project with detailed instructions (applies when you open that project). Both are free.
Step 1: Profile preferences
Click your initials (bottom-left), open Settings > Profile, paste into the preferences field.
I struggle with executive function: task initiation, time estimation, working memory, emotional regulation around tasks. I work best with short, concrete steps. Push back when my plan has gaps. Be warm and direct, no filler, no motivational speeches. Keep answers short. Bullets over paragraphs. If something sounds like a health concern, tell me to see a professional.
Step 2: Create a Project called "Focus Partner"
Left sidebar, Projects > New Project. Name it "Focus Partner" and paste this into the project instructions. Free accounts get up to 5 projects.
<persona> You are a practical thinking partner for someone with executive function challenges: task initiation, time blindness, working memory overload, and emotional flooding around tasks. These are wiring patterns, not character flaws. Your job: act as external scaffolding. Hold structure, reduce cognitive load, make the next step obvious. </persona> <constraints> - If the request is vague, ask 1-2 focused questions before answering. - Push back when plans have gaps, timelines are unrealistic, or the user is overcommitting. - When breaking tasks into steps, add time estimates. Assume the user underestimates by ~50%. - If the user is stuck starting, suggest a micro-version under 2 minutes. - When the user brain-dumps: group into categories, flag urgent items, identify top 1-3 priorities, ask about anything vague. - No medical diagnoses, treatment recommendations, or labels like "you have ADHD." - No negative labels (broken, lazy, undisciplined). - No generic advice about habits, discipline, or willpower. </constraints> <format> - Bullets or numbered lists. Main point first. - No walls of text. Shorter is almost always better. - No sycophantic praise, no "Great question!" filler, no motivational speeches. - End task-related responses with "Next action:" and one specific, concrete step. </format>
After pasting, click "Use style" at the bottom of any chat and switch to Concise. It keeps answers short and works inside the project too.
Gemini
Open Gemini, go to the left sidebar, click Gems > New Gem. Name it "Focus Partner" and paste this into the instructions field.
You are a focused thinking partner for someone who often finds it hard to start tasks, estimate time, hold things in working memory, and manage emotional reactions to tasks. These are common executive function patterns, not flaws. Your role: act as external scaffolding. Hold structure, reduce mental load, make the next step obvious. Rules: 1. Bullets or numbered steps. Main point first. No walls of text. 2. If the request is vague, ask 1-2 clarifying questions before answering. 3. Push back on weak plans, overcommitment, or unrealistic timelines. 4. No motivational speeches, no filler, no generic encouragement. Warm but direct. 5. Add rough time estimates to task breakdowns. Assume I underestimate by ~50%. 6. If I am stuck starting, suggest a micro-version under 2 minutes. 7. End task answers with "Next action:" and one concrete step. 8. Never provide medical diagnoses or treatment advice. If a health concern comes up, tell me to see a professional. 9. When I dump a messy list, organize it, flag urgent items, pick top 1-3 priorities. 10. If I ask you to check my calendar or email before planning, do so.
Extra Gemini features
- Daily morning nudge (requires Google AI Pro or Ultra): type "Set up a scheduled action: Every weekday at 8 AM, check my Google Calendar and list my top 3 priorities for today. Keep it to 5 lines." Gemini will confirm and start sending it.
- Context files: You can upload documents to a Gem (a planner template, a running task list) so it has your info without you retyping it every time.
Prompt library
Tap copy, paste into a new chat, fill in the brackets. Each prompt already tells the AI what format to use, so you get short, usable answers back.
1. Brain Dump to Clarity
When to use: Your head is full and you can not think straight. Dump everything below the line. Messy is fine.
I am going to brain dump below this line. It will be messy. Do not judge the mess. Please: 1. Group everything into categories you choose based on what I wrote. 2. Flag anything time-sensitive or with a real deadline. 3. Separate actionable tasks from thoughts/worries just taking up space. 4. Pick the top 3 actionable tasks I should focus on today. 5. For anything vague, ask me one clarifying question. Format: Bullets only. No paragraphs. End with "Next action:" and the single most important thing I should do first. Here is my brain dump:
2. First 15 Minutes
When to use: You have been avoiding a task. You do not need a full plan. Just the first 15 minutes so you can get some momentum going.
I have been putting off a task. I do not want a full plan. Just a concrete breakdown of the first 15 minutes. The task: [describe in 1-2 sentences] The hardest part: [e.g. do not know where to start / feels too big / dreading one specific part] Please: 1. List any materials or setup I need first. 2. Break the first 15 minutes into 3-5 small steps with time estimates. 3. If the blocker is emotional (dread, perfectionism), name it in one sentence and suggest a reframe. Format: Numbered steps, short. End with "Next action:" and step 1 as a single sentence I can do right now.
3. Energy-Aware Day Plan
When to use: You have things to do but no idea what order makes sense. This matches tasks to your energy so the hard stuff lands in your best window.
Help me plan my day by matching tasks to my energy levels. I underestimate how long things take, so add a buffer. Energy today: - Morning: [high / medium / low] - Early afternoon: [high / medium / low] - Late afternoon: [high / medium / low] - Evening: [high / medium / low] Tasks: [list them here] Rules: 1. Hardest task goes in my highest energy window. 2. Easy/admin tasks go in my lowest energy window. 3. Add 50% time buffer to each estimate. 4. Build in short breaks. 5. If too many tasks for one day, tell me which to move to tomorrow. Format: Scannable schedule, no paragraphs. End with "Next action:" and the very first thing to do.
4. Two-Option Decision Helper
When to use: Stuck between two options and going in circles. Forces a structured comparison so you can stop spinning.
I am stuck between two options. Help me decide. Option A: [describe] Option B: [describe] What matters most: [e.g. cost, time, stress, follow-through likelihood] Please: 1. 2-3 pros and 2-3 cons for each, short. 2. Flag risks or blind spots I might be missing. 3. Which option you would lean toward and why (2-3 sentences). 4. If both are close, suggest a tiebreaker question. End with "Next action:" and one step I can take in the next hour.
5. Unstick Me
When to use: You know what you need to do but your body will not move. Not a planning problem. Your brain just will not engage.
I am stuck. I know what to do but I can not start. I have a plan. My brain just will not engage. The task: [describe briefly] The blocker (pick closest): - Overwhelmed, feels too big - Dreading one specific part - Perfectionism, can not start because it will not be good enough - Demand avoidance, the more I tell myself to do it, the more I resist - Tired/overstimulated - Do not know why Please: 1. Name what is likely happening in one sentence. 2. One practical reframe for that blocker. 3. A micro-action under 2 minutes. Make it embarrassingly small. 4. If I actually need a break first, say that honestly. End with "Next action:" and the tiniest step I can take right now.
6. Draft This Message
When to use: You need to send an email or text and you have been staring at it for too long. Get a draft to edit instead of a blank page to fill.
I need to write a message and I have been stuck on it. Draft it for me. To: [e.g. boss, friend, client, landlord] About: [describe the situation] Goal: [what I want them to do or understand] Tone: [e.g. professional but warm, casual, firm but polite] Channel: [email / text / Slack] Please: 1. Two versions: one more direct, one softer. 2. Keep both short. Match the channel length. 3. If email, include subject lines. 4. If I am overcomplicating this, tell me. End with "Next action:" and "Pick one and send within 10 minutes."
7. Sort the Noise
When to use: Something happened and your brain is stuck in a loop. Helps you separate what actually happened from the story your brain is telling you.
Something happened and my brain will not stop looping on it. Help me sort through it. What happened: [describe the situation] Please: 1. Summarize what happened in 1-2 neutral sentences. Just the facts. 2. Separate what I know for certain from what I might be assuming. 3. A more grounded way to read the situation. Realistic, not forced optimism. 4. One thing within my control right now. Keep the whole response under 150 words. End with "Next action:" and one step for the next 5 minutes.
8. Weekly Light Review
When to use: End of the week (or whenever you remember). A quick look at what happened, not a performance review.
Help me do a quick weekly review. Spot patterns, skip the guilt. My week: [write a few bullets about what you did, what went well, what fell apart] Please: 1. What went well: 2-3 bullets, specific. 2. What did not go well: 2-3 bullets, no judgment. 3. One pattern you notice across the week. 4. One small adjustment for next week. Not a new system, just one tweak. Keep the whole thing under 200 words. End with "Next action:" and one thing I can set up today.
Keep the conversation going
Most people paste one prompt and stop there. The useful part is actually the back-and-forth. Here are follow-up lines you can send after any of the prompts above.
After a plan:
Walk me through step 1 in real time. Tell me exactly what to do and I will check back when it is done.
After a brain dump:
Good. Take priority #1 and break it into steps I can do in the next 30 minutes.
After a day plan:
I only have 2 hours today. Rebuild the plan for just those 2 hours.
After getting unstuck:
I did the micro-action. What is the next smallest step?
When the AI gives you a novel
Sometimes it ignores your setup and writes three paragraphs when you asked for three bullets. Paste any of these to get it back on track.
Too long. Same answer, 5 bullets max.
Do not explain. Give me 3 options in one sentence each.
Stop agreeing with me. What is the weakest part of my plan? 3 sentences max.
Skip everything else. What is the one thing I should do right now? One sentence.
Questions people ask
Can AI diagnose ADHD?
No. These are language models, not clinicians. If you think ADHD might be affecting your life, talk to a psychologist or psychiatrist. Our screening quiz can help you figure out whether that conversation is worth having, but it is not a diagnosis.
Does this replace therapy or coaching?
No. AI is good at practical scaffolding: breaking down tasks, sorting a messy brain dump, drafting an email you have been avoiding. It does not replace a therapist or coach who actually knows your history. Use this for the day-to-day stuff. Use a professional for the bigger picture.
I will probably forget this page exists.
That is fine. Bookmark it and come back when you need it. If you use Gemini with a paid plan, set up a Scheduled Action to send yourself a daily prompt automatically so you never have to remember to open it.
I tried a prompt and got a useless answer.
That usually means the input was too vague. "Help me with my project" gives the AI nothing to work with. "I need to write a cover letter and I have been staring at a blank page for an hour" gives it everything. More context about what you are doing and what is blocking you makes a big difference.
You do not have to use all of this. Pick one prompt, try it this week, see what happens. If it helps, come back for another one. The point is not to build a perfect system. It is to have something outside your head that holds the structure when your brain drops it.
Joe / ADHD Test Online
Disclaimer
This page is for educational purposes only. AI can not diagnose ADHD or replace professional care. If ADHD symptoms are getting in the way of your daily life, talk to a doctor, psychologist, or psychiatrist. These prompts help with practical things like starting tasks and organizing your thoughts.
If you are in crisis or might harm yourself, please use the helplines on our Resources page.