AI Prompts Built for ADHD Brains
You know AI could help. But every prompt you try gets you a generic productivity lecture. These 25 are tuned for how your brain actually works — activation, not information. Free.
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"Help me be more productive" doesn't work.
Ask a generic question, get a generic answer: a 12-step morning routine, a lecture about consistency, four options when you needed one. That's not an AI problem — it's an instructions problem. ADHD brains don't need more information. They need activation: a first step small enough to start, decisions made for you, no lectures. Every prompt in this pack has those instructions already baked in.
25 Prompts, 5 Areas of Your Life
Getting Unstuck
5 prompts
Task paralysis breaker, brain dump triage, a body-double opener, and the task-switch script. Activation, not information.
Home & Life Admin
5 prompts
Dinner from what’s actually in the fridge, cleaning sprints, errand batching, and the weekly "what am I forgetting?" sweep.
Money
4 prompts
The 24-hour impulse evaluator, a subscription audit, a bill extractor, and shame-free ADHD tax damage triage.
Work & Business
6 prompts
RSD-safe emails, chaos notes to action items, the avoided-email unblocker, and a deadline reverse-engineer.
Rest & Boundaries
5 prompts
The racing-mind night dump, the polite no, weekend recovery, hobby re-entry, and the dropped-ball reframe.
Plus: the no-overwhelm primer
1 page
Which apps are free, how to fill in the brackets, and the one rule: one prompt at a time.
How you get it: enter your email, and the download link is on the very next page — no hoops, no "check your spam folder" scavenger hunt. You'll also get our free ADHD tools emails (genuinely useful, unsubscribe anytime). Every prompt works in the free versions of ChatGPT, Claude, and Gemini.
Want to see the approach in action first? The Brain Dump Sorter is a free AI tool that runs one of these prompts for you automatically. And the pack is one piece of our full guide to ADHD tools for adults.
Prompts written by an ADHD brain, for ADHD brains
Built by Zander Krause — entrepreneur with ADHD
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