ADHD + CHATGPT IS A LIFE UPGRADE

No burnout. No shame. Just real structure that actually works.

Try these 7 prompts built for your brain:

1/ Dopamine-Based To-Do List
Prompt: “Here’s my current task list [paste]. Rank each by dopamine potential. Reorder them to keep me curious and engaged all day.”

2/ Flexible Routine Builder
Prompt: “I have ADHD and wake up around [X]. I struggle with [insert challenges]. Build me a non-rigid daily routine that works with my energy, not against it.”

3/ Start-The-Task Trigger
Prompt: “I keep avoiding this: [task]. Give me a one-line self-talk that helps me start without dread.”

4/ 25-Minute Sprint Coach
Prompt: “Act as my personal coach. Guide me through a 25-minute focus sprint using energizing, ADHD-friendly language. Give a motivational boost at minute 13.”

5/ Gentle Exit from Hyperfocus
Prompt: “I lose track of time and forget to eat when I hyperfocus. Design a system of soft alerts and body check-ins to bring me out without killing flow.”

6/ Bare-Minimum Habit Tracker
Prompt: “I forget to track habits. Make me a super simple printable or Notes-based tracker that doesn’t overwhelm or get ignored.”

7/ Emergency Motivation Booster
Prompt: “I’ve lost all motivation. Ask me 3 powerful questions to reconnect me to my ‘why’ without guilt or pressure.”

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