How to Use ChatGPT for ADHD Moms | ADHD ChatGPT Prompts for Life and Business
Ever wish for a personal assistant who doesn’t gets tired of your 3 a.m. brainstorms?
Won’t judge your half-finished to-do lists?
And can narrow down choices to make decision making easier for your overworked ADHD mom brain?
Spoiler alert…you already do. It’s called ChatGPT.
I know firsthand how overwhelming it can feel to juggle motherhood, business, and all the mental tabs open in your ADHD brain.
That’s why today we’re diving into one of my favorite tools for making life easier: ChatGPT. Whether you need help writing emails, planning your week, or even coming up with dinner ideas, your AI sidekick can save you time, energy, and stress.
Why Use ChatGPT for ADHD?
I know there are some mixed feelings about AI out there. So let me start with where I come down on the debate.
I see ChatGPT as a support tool, not a replacement for creativity or decision making.
It is an external support my ADHD brain and it reduces my overwhelm by narrowing choices, clarifying next steps, and helping with planning.
And full disclosure, I have not used it in all the ways I am suggesting today. Which is part of the reason why I wanted to make this episode, to see if there was some big “ah-ha” I was missing.
So I prompted ChatGPT to tell me the ways it could help support me as an ADHD mom and ADHD business owner.
And of course, I said please and thank you because I want the robots to remember I was polite when they take over the world.
Basic ChatGPT Prompt Framework
Before I dive into the uses and prompts that are specific to ADHD momming and business owning, I want to share some broad tips for writing ChatGPT prompts effectively.
First, be specific. Instead of a broad request like “can you help me with dinner?” make your request specific, “I have chicken, broccoli, and rice at home. Can you give me a 20-minute recipe that uses those ingredients?”
Next, be sure to give context. Say what’s going on in your world to help it craft answers for your specific situation.
In our example prompt, this would details like “chicken, broccoli and rice at home” which says where you are and what you have to cook with as well as the “20-minute” time limit indicating a need to keep it quick and simple.
Next, make sure you specify the format you would like the answer to come in. In our example, we are looking for a recipe. You might also ask for a calendar, a to-do list, a script, a caption, or even some short pep talk phrases.
So your basic ChatGPT prompt will follow this framwork:
Here’s my situation: [context] “I have chicken, broccoli, and rice at home.
Here’s my goal: [what I want help with] I need a recipe to cook using those ingredients.
Here’s the format I’d like: [checklist, script, breakdown, schedule, pep talk, etc.] I would like a recipe.
So now that you have an idea about how to craft your prompts, let’s talk about some of the ways you can use ChatGPT to support your ADHD Mom and business life.
ADHD ChatGPT Prompts for Moms
Use ChatGPT as an ADHD mom for help with:
1. Household Planning including meal planning, grocery lists, and creating a weekly schedules.
“Plan 5 ADHD-friendly dinners this week that are quick, healthy, and picky-eater approved. Make me a grocery list too.”
“Build a weekly schedule for a mom who works from home, has 2 kids with after-school activities, and still wants self-care time.”
2. Task Management by breaking down tasks, creating visual reminders.
“Break this big project into small, ADHD-friendly steps I can do in 20 minutes or less: [insert project].”
“Give me 5 short, catchy reminder phrases I can put on sticky notes to help me remember to [insert task, like switch laundry or prep dinner].”
3. Family Routines like creating chore charts, kid schedules, bedtime checklists.
“Create a step-by-step bedtime routine checklist for my kids that includes brushing teeth, reading, and winding down.”
“Make a weekly chore chart for my kids [ages X and X] that is ADHD-friendly and uses rewards instead of punishments.”
4. Decision Support like narrowing choices for meals, family activities, and shopping.
“I can’t decide what family activity to do this weekend. Suggest 5 low-cost options that work for a family of 4 and keep ADHD kids engaged.”
“I need help choosing between these three [purchases/decisions]. Make a pros and cons list for each one.”
Pick up your free ChatGPT prompt printable cheat sheet by clicking here.
ADHD ChatGPT Prompts for Business Owners
Use ChatGPT as an ADHD mom business owner for:
1. Time Management & Planning by turning big messy lists into step-by-step actions.
“I have 3 hours today and a list of 10 tasks. Help me prioritize them so I make progress without burning out. Here’s my list: [insert list].”
“Break down this overwhelming task [insert task] into simple 10–15 minute steps I can actually get done.”
“Create a daily routine that balances my business tasks with family responsibilities in a way that won’t burn me out.”
2. Content Creation help via brainstorming, drafting posts, or repurposing content.
“Write 10 Instagram post ideas for ADHD mom business owners that mix education, encouragement, and humor.”
“Turn this blog post into 3 Instagram captions, 2 reels ideas, and a podcast outline: [insert blog].”
3. Organization & Systems help by setting up routines, schedules, or templates.
“Help me design a weekly schedule that balances business tasks, family responsibilities, and personal downtime. Include time for (insert non-negotiable tasks) and buffer time for ADHD brain resets.”
“Give me a checklist for preparing for a client meeting that keeps me on track and reduces last-minute stress.”
“I need a step-by-step plan to launch my [product/service] in 4 weeks. Break it into weekly tasks and keep it ADHD-friendly (short steps, deadlines, and reminders).”
4. Motivation by clarifying priorities, suggesting rewards, and writing pep talk prompts.
“Give me a motivational pep talk that’s short and ADHD-friendly to help me start working on [specific task].”
“I keep procrastinating on [insert task]. Give me a 15-minute starter plan that makes it less overwhelming.”
“Can you turn this task list into a simple game or challenge so I feel excited to get things done?”
And if you think you’ll need accountability support implementing the plans ChatGPT helps you create, I’m here to help. My ADHD coaching programs focus on helping you follow through on your priority tasks so you can stay focused and make progress on your goals.
To discuss how my executive function and accountability coaching program can help you, click the button below to schedule your free, no obligation 15 minute call today.
