5 ChatGPT Prompts That Keep My ADHD From Spiraling

Simple, ADHD-friendly prompts that reset my brain when nothing else works

Hellooo Brains!

This might sound dramatic, but hear me out…

ChatGPT has genuinely changed how I live with ADHD.

One of my subscribers recently wrote to me about his partner, who lives with ADHD, PTSD, OCD, depression, and a brain injury.

After years of struggling with complex healthcare needs, she started using ChatGPT to organize her treatment, research medication, manage her daily routine—and she says it saved her life.

That shook me.

Because I realized I wasn’t using this tool to its full potential.

And let’s be honest—when you have ADHD, most productivity tools either overpromise and underdeliver or make you feel worse for not being “disciplined enough.”

But ChatGPT doesn’t judge, doesn’t get tired, and doesn’t need you to be perfectly consistent.

It just meets you where you are.

So today, I want to break down how to actually use ChatGPT as your ADHD-friendly assistant—whether you’re struggling with structure, can’t figure out where to start, or just need someone to help sort your messy brain dump.

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🧠 What Makes ChatGPT ADHD-Friendly?

• No shame loop: You can be honest with it without fear of disappointing anyone.

• It adapts to your state: Whether you’re overwhelmed or hyperfocused, it’s down for whatever.

• It reduces decision fatigue: Instead of “what should I do,” you can ask “what’s possible right now?”

• It helps you reset: Even if you’ve fallen off for days (or weeks), it never makes you feel behind.

So no messing around this week and no fluff, lets dive straight in!

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💡 5 ADHD-Friendly Ways to Use ChatGPT Right Now

Now open up ChatGPT and together we are going to go through these prompts

1. Brain Dump Without Judgment

Say: “Chatgpt please organize my brain dump and Help me sort this into priority buckets.”
You’ll get clarity, not criticism.

2. Make Energy-Based To-Do Lists

Prompt: “Sort my tasks into low, medium, and high energy levels.”
Perfect for those ADHD days where energy is unpredictable.

3. Create a Flexible Daily Plan

Prompt: “Make me a simple day plan with 3 priorities, built-in breaks, and margin for unexpected stuff.”
This works. Especially on rough days.

4. Research Without the Rabbit Hole

Prompt: “Summarize what I need to know about [ADHD and sleep / supplements / medication]. Keep it short.”
Cuts through the noise and gives you just what matters.

Bonus tip: You can even add to the prompt to keep it purely based on adhd studies that are validated by science not just what random people suggest.

5. Build Reusable Systems

Prompt: “Make a weekly review I can do in under 10 minutes.”
Let it ask you reflection questions, or build checklists and templates you can save and reuse.

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🔒 Want My Full ADHD ChatGPT Workflow?

In today’s premium post, I’m sharing:

• My full ADHD ChatGPT daily command center

• The exact prompts I use to reset, reflect, and refocus

• My go-to “I’m stuck” micro-win generator

• A 10-minute weekly reset prompt that helps me realign

• And a downloadable ADHD + ChatGPT Prompt Bank you can copy, save, or print

ChatGPT won’t fix ADHD. But it can be a powerful second brain that helps you move forward, restart when stuck, and actually make progress, even when your executive function is in the bin.

And in today’s premium post, I’m opening the doors to my personal ChatGPT ADHD system—with copy-paste prompts, my exact daily flow, and a downloadable template that walks you through how I use it to plan, reset, and reduce overwhelm.

Unlock the full ADHD + ChatGPT system I use to plan my days, reset my week, and get unstuck—plus download the exact prompt bank.

Click below to upgrade to premium! 👇

You’re not broken. You’re not lazy. You just need the right support system.
So lets build this together!

I will see you over on the premium side!

If you’re staying free today, thank you.

Just being here means more than you know—and it’s what keeps ADHD Insights going.

Grace over grind,

Kind regards,
Luke
ADHD Insights

💌 So If you found value in todays newsletter and want more ADHD tips and motivation straight to your inbox? Hit subscribe ITS FREE! to stay in the loop with strategies designed for ADHD minds.

P.S. These prompts aren’t just tips—they’re lifelines I come back to when I’m overwhelmed. Save this email. One day, it might help you get unstuck too.
And if you know someone else with ADHD who needs a little structure without the shame—forward this to them. It might help more than you think.