🧠 ADHD Daily Support Prompts

Use these when your brain won’t boot up.

1. “I’m stuck and overwhelmed. Ask me up to 5 simple yes/no questions to help me figure out what I should do first.”

2. “I have about ___ minutes of energy. Give me one small task I can finish in that time that will make tomorrow easier.”

3. “Here’s my messy brain dump. Organize it into 3 priorities and ignore everything else.”
(Paste the chaos after.)

4. “Talk to me like a calm, no-nonsense friend. Help me start without making this a whole thing.”

Task + Time Management Prompts

For when time is fake and everything feels urgent.

5. “Break this task into steps so small that starting feels almost stupid.”

6. “Help me plan the next 2 hours using my actual energy, not my fantasy productivity.”

7. “I keep avoiding this task. Help me identify why and give me a workaround.”

8. “Turn this to-do list into a realistic schedule with buffer time.”