AIDHD: Using AI to Collaborate With Your ADHD Brain

Let the machine start messy, so you can finish strong.

If you’ve ever had 30 tabs open, three brilliant ideas fighting for your attention, and an overwhelming sense that you should be doing something important... but you can’t figure out what - that’s not a failure of willpower....

That’s ADHD. I'm with you. And we're not broken.

You’re fast, intuitive, multi-dimensional, and you need tools that can keep up with you. Not the other way around.

That’s where AIDHD comes in.

What is AIDHD?

AIDHD is the intersection of Artificial Intelligence and ADHD. It's a new way of working that helps neurodivergent thinkers externalize structure, offload executive functioning, and get more done without sacrificing their creativity.

This isn’t about “fixing” ADHD, but about building systems that fit ADHD.

When you use AI as a creative partner (not a replacement), you begin to translate brilliance into action. You get to stop masking, stop trying to work like everyone else, and instead design a workflow that feels sustainable, affirming, and aligned with how your brain actually functions.

5 Ways to Use AI with Your ADHD Patterns (Catchy Quips Included)

1. Translate the Tornado

Part of the genius of ADHD is that thoughts are not always linear. They are neither sequential nor do they line up. Instead they swirl around and eventually come back to an idea after a few others have taken root - kind of like a carousel. Genius brainstorms come in floods. Emotions amplify everything. When you dump your thoughts into ChatGPT or Notion AI, you can ask it to organize and clarify what’s urgent, what’s recurring, and what’s just noise.

Try this prompt:

“I’m overwhelmed and thinking about 12 different things. Can you help me group and prioritize these so I can take action?”

Suddenly, the chaos becomes a clear next step.

2. Prime the Pump

Initiation is often the hardest part of any task - for anyone, let alone the ADHD brain. You know what you need to do, but getting started feels like climbing a mountain. AI can help reduce friction by offering a rough first draft, a small action step, or just momentum.

Prompt:

“I need to write a thank-you email but I feel frozen. Can you give me a rough draft I can tweak?”

The pressure’s off. You’re no longer creating from scratch. Instead you’re editing from something. That’s often all it takes. I often copy and paste an email chain into the LMS so the AI tool has background information and then finesse my prompt until I get what I want it to say.

3. Reflect Without Shame

AI gives you space to pause, reflect, and course-correct without judgment. You can ask it to help you review your day, identify your wins, and spot patterns in your behavior without shame or mental spirals.

Prompt:

“Help me reflect on my day. What did I do well, what would I do differently, and what can I carry forward into tomorrow?”

This builds self-awareness and emotional regulation. A huge win for any ADHD brain.

4. Create Repeatable Routines (That Flex With You)

Rigid systems often break for people with ADHD. What we need instead are repeatable rituals (frameworks) that give relief, not restriction. AI can help you co-design routines that energize and adapt over time.

Prompt:

“Can you help me build a simple morning routine that gives me energy and accounts for ADHD?”

I started my year with this prompt - balancing 3 jobs, a commute, and a workout routine. You can even adjust these based on your energy levels, emotional state, or calendar load.

5. Protect Your Focus (With a Sidekick)

When distraction hits, AI can catch you mid-scroll and gently bring you back. Whether it’s summarizing where you left off, helping you reprioritize, or tracking the thing you meant to return to, AI becomes a focus-preserving ally.

Prompt:

“I got distracted. Here’s what I was doing—can you help me figure out where to restart and what to focus on next?”

You don’t have to beat yourself up. Just pick up where you left off—with a little help.

Final Thought

ADHD is a beautiful, complex, fast-moving difference - not a deficit

And for the first time, we have tools that can move with us. Tools that don’t slow us down, but actually keep up—and help us turn ideas into outcomes.

Altogether, you let the machine start messy, so you can finish strong.

Want a free guide with ADHD-specific AI prompts?

I'm building a starter kit of AIDHD tools and prompts for ADHD professionals, creatives, and entrepreneurs. Comment “AIDHD” and email me, and I’ll send it your way when it’s ready.

Follow for more posts about neurodivergent productivity, AI tools, and rethinking how we work, lead, and live.

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