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These aren't generic AI prompts. They're engineered for how ADHD brains actually get stuck — naming the feeling first, then giving you the smallest possible next step. Try one right now.
"I can't start."
You're not lazy. Your brain just refuses to start things that feel big, fuzzy, or boring. This prompt makes the task so small your brain stops guarding the door.
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I have ADHD and I'm frozen on a task. Don't pep-talk me or give me a 12-step plan. Task: [one messy sentence]. Give me the ONE smallest physical action I can do in under 90 seconds, then 3 baby steps under 5 min each. Ask which I want first, then wait — don't dump it all at once.
Works with ChatGPT, Claude & Perplexity
"Too much, all at once."
Seventeen things screaming at equal volume. This prompt takes the chaos out of your head, sorts it honestly, and hands you back one single thing.
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Here's everything swirling in my head, unfiltered: [brain-dump everything — messy is fine]. I have ADHD and I'm overwhelmed. Sort this into: (1) the ONE thing that actually matters today, (2) what can wait, (3) what I can delete or hand off. Then give me just the single next action for #1. Keep it calm and short.
Works with ChatGPT, Claude & Perplexity
"They didn't reply and I'm spiraling."
One unanswered email and your brain writes the worst story. This prompt separates fact from catastrophe and gives you the boring explanation.
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Something at work triggered my rejection sensitivity: [what happened]. My brain is catastrophizing. Help me separate the facts from the story I'm telling myself, give me the most likely boring explanation, and if a response is needed, draft a calm one. Keep me grounded, not coddled.
Works with ChatGPT, Claude & Perplexity
Recommended Tools — Works with all of these
These 3 prompts are just the start.
Unstuck has 9 modules for 9 kinds of stuck — from time blindness to founder paralysis to the guilt spiral when you fall off your systems. Each one an AI body double for your brain.
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