5 AI Prompts to Help ADHD Brains Get Started
Getting started is often the hardest part for ADHD brains. These five simple AI prompts are designed to reduce overwhelm, spark momentum, and turn procrastination into progress. Use them with ChatGPT or other AI tools when you’re feeling stuck.
1. Break Down Big Tasks
Prompt:
“Break [my project/paper/presentation] into 5 small, simple steps I can finish in under 30 minutes each.”
Why it works: Large tasks often feel impossible to start. Breaking them into bite-sized steps gives your brain a clear entry point.
2. Write My Starter Sentence
Prompt:
“Give me the first 2 sentences of an [email/essay/report] so I don’t have to start from scratch.”
Why it works: Getting words on the page is the hardest part. A jump-start with a starter sentence removes the pressure of the blank page.
3. Create a Quick Plan
Prompt:
“Make me a 15-minute action plan to get moving on [task]. Include a first step I can do right now.”
Why it works: A short plan helps you bypass decision fatigue and focus on immediate action.
4. Stay on Track
Prompt:
“Block my afternoon into three 25-minute focus sprints with 5-minute breaks. Give me reminders of what to do first.”
Why it works: ADHD brains thrive with structure and time limits. Focus sprints build momentum without burning out your attention.
5. Find Motivation
Prompt:
“Give me three reasons why finishing [this task/project] today will feel good and reduce my stress.”
Why it works: A quick dopamine boost of motivation can help shift you from procrastination to action.
Bonus Tip: Keep These Prompts Handy
Save these prompts on your phone, desktop, or planner. Next time you’re stuck, copy one into an AI tool and let it give you the spark to start.
For personalized ADHD strategies that go beyond what AI can do, coaching provides the structure, accountability, and self-understanding to create lasting change.
