Free AI Tool
The ADHD Custom Instructions Builder
Pick ChatGPT, Claude, or Gemini, then check off what's actually true about how your brain works. We'll assemble the exact instructions to paste into that assistant's settings, pulled straight from our own tested setup guides — not invented on the spot. It works on free accounts. No sign-up, no download, just copy and paste.
Step 1
Which assistant do you use?
Step 2
Check what sounds like you
Your instructions
Field 1 — “What should ChatGPT know about you?”
Field 2 — “How would you like ChatGPT to respond?”
Say these once, in any chat (Memory)
Where to paste it: Settings → Personalization → Custom Instructions — turn “Enable customization” on. Field 1 goes in “What should ChatGPT know about you?”, Field 2 in “How would you like ChatGPT to respond?” If your account has memory enabled, ask it to save the memory lines and check what it kept. If your settings show one instructions box, combine the two blocks there.
Personal preferences — “What should Claude know about you?”
Where to paste it: click your initials (bottom-left) → Settings → Instructions for Claude.
Instructions for Gemini
Where to paste it: gemini.google.com → Menu → Settings & help → Personal Intelligence → Instructions for Gemini (called “Saved info” in some places) → Add +.
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The full setup guides this tool is built from
This builder assembles sentences straight out of these guides. Read the full version for the reasoning behind each line, plus everything that didn't fit in a checkbox.
Want the whole system installed in one evening?
The ADHD AI Starter Kit includes setup blocks for ChatGPT, Claude, and Gemini; five repeatable rituals; printable anchor cards; the 50-prompt pack; and a build-your-own-agent guide. Set up AI as your external executive function — then never run out of what to type. $27, one-time, no subscription.
Get the AI Starter Kit →Common questions
Do I need a paid plan for any of this?
No. Custom instructions on ChatGPT, personalization on Claude, and Personal Intelligence on Gemini are all available on free accounts. Nothing on this page requires a subscription.
Why does Claude's box look different from ChatGPT's two fields?
ChatGPT splits its setup into two fields — what it should know about you, and how it should respond. Claude and Gemini use one combined field instead, so this tool joins the same sentences into a single paragraph for those two.
What's the difference between this and the ADHD AI Starter Kit?
This builder gives you the free starter setup for whichever assistant you use. The ADHD AI Starter Kit ($27) adds the deeper version: both setup blocks, five repeatable rituals, and printed anchor cards for the days you avoid screens.
Built for ADHD guides are productivity tools, not medical devices or therapy replacements. They are not a substitute for professional ADHD treatment, diagnosis, or medication. If you're struggling, please consult a qualified healthcare provider.