Free · copy and paste

ADHD AI prompts, sorted by problem

Stuck? Pick the problem, copy a prompt, paste it into the AI chat you already use. One small step still counts.

Choose a prompt, replace the [brackets] with your details, then paste it into your AI chat.

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A frazzled cartoon squirrel with cheeks full of acorns, surrounded by sticky notes and browser windows

Pick your problem

Deciding what to eatFor the hungry, tired, can't-decide moment.1 prompt
Finding lost thingsFor when you keep checking the same three spots.1 prompt
Cleaning and tidyingFor a room that's bugging you and only a few minutes to fix it.1 prompt
Packing for a tripFor short trips when the open bag just stares back.1 prompt
Messy notes and voice memosFor rambly voice notes that need to become something useful.1 prompt
Task paralysisA task can stall when one part feels unclear or unpleasant. This prompt helps you describe that sticking point and test a workaround without building a whole plan.1 prompt
Starting emailsChoosing the tone can make an email hard to begin. This prompt offers a few short openings, then waits for your choice before drafting the rest.1 prompt
Time blindnessA departure can sneak up on you when several things need to happen first. This prompt places labeled alarms around a fixed leave time so each transition is visible.1 prompt
OverwhelmA long list can make unrelated tasks feel equally urgent. This prompt separates known deadlines from guesses and highlights responsibilities that need a conversation.1 prompt
Planning a dayA packed schedule has little room for interruptions. This prompt groups tasks into three broad blocks, using your time estimates and leaving a visible buffer in each.1 prompt
Boring admin tasksAdmin can be repetitive even when it takes care and attention. This prompt adds a little interest to one routine job while keeping payment and submission checks clear.1 prompt
Replying to old messagesA message may be harder to answer once the original date has passed. This prompt checks whether the request still applies before helping you suggest a current next step.1 prompt
Decision spiralsReopening the same comparison can make a small choice take longer. This prompt applies one rule you choose and shows whether the available facts are enough to decide.1 prompt
Calendar resetCalendars fill up with old repeating events and plans you won't keep. When yours stops matching your real life, you stop checking it. This prompt goes through the next week, marks each event keep, move or delete, and helps you protect some catch-up time.1 prompt
Starting a big projectA project can feel hard to approach when “finished” has no clear meaning. This prompt defines the result and its limits so you can agree on the scope before planning the work.1 prompt

Try Pack 01

Teaser from Pack 01

Three Tiny Steps

Use when a task feels too big to begin.

I need to do [MY TASK]. It counts as done when [WHAT DONE LOOKS LIKE]. Give me the first 3 tiny steps toward it, in order, with no overlap. They don't have to finish the whole task. Each step should take 5 minutes or less and start with a clear action word, like "open" or "write". Practical actions only. Show only the 3 steps. I'll start with step 1.

Buy Pack 01 ($15)

Teaser from Pack 01

Pick Today's One Thing

Use when too many tasks are shouting at once.

Here's my to-do list: [MY TASKS]. Deadlines, or what happens if I skip something: [DEADLINES]. I have about [TIME I HAVE] today. Pick the one task that matters most today and tell me why in one sentence. Don't rank the rest or build a schedule. If I disagree, help me pick again.

Buy Pack 01 ($15)