5 Ways AI Chatbots (ChatGPT, Gemini) Are a Game-Changer for My AuDHD Brain

As an autistic and ADHD person, I’ve found that AI chatbots like ChatGPT and Google Gemini are incredibly helpful tools for managing my daily life. They act like a personal assistant that doesn’t judge.

Here are my top 5 favorite ways to use AI prompts to save energy and reduce overwhelm:

1. Proofreading Text #

• The Prompt: “Proofread this text for spelling, grammar, and clarity:”
• Why it helps: It takes away the anxiety of double-checking important emails or messages, especially when experiencing brain fog.

2. Overcoming Decision Paralysis #

• The Prompt: “Help me decide between these two options. List the pros and cons of [Option A] and [Option B].”
• Why it helps: When executive dysfunction hits and choosing a product to buy or an activity to do feels impossible, the AI breaks it down logically so I don’t have to.

3. Tone-Checking and Rephrasing #

• The Prompt: “Rephrase this text to sound more [professional / friendly / gentle]:”
• Why it helps: It takes the pressure off “masking” in written communication. If I’m worried my email sounds too blunt, the AI helps me soften it.

4. Summarizing Long Texts #

• The Prompt: “Summarize this text and output the main takeaways as bullet points:”
• Why it helps: Huge walls of text can be completely overwhelming. Turning them into bullet points makes the information much easier to process and remember.

5. Deep Research (Without the Overwhelm) #

• The Prompt: “Act as a researcher. Help me find [XYZ in my area / information on a specific hyperfixation]. Ask me clarifying questions one by one to narrow down the search.”
• Why it helps: It bypasses the sensory and mental overload of sifting through dozens of chaotic Google search results.

3 Bonus Prompts #

Here are three more prompt ideas you can use:

• Task Breakdown (Executive Functioning): “I need to clean my room, but I am overwhelmed. Break this task down into 5 very small, easy-to-follow steps.”
• Sensory-Friendly Meal Planning: “Create a simple, low-effort 3-day meal plan using only these safe foods: [List foods].”
• Social Scripting: “I have a doctor’s appointment tomorrow and I’m anxious. Write a short script I can use to ask the receptionist to check me in, and tell me what they might say back.”

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Android's Best Feature for AuDHD Light Sensitivity: The 'Extra Dim' Toggle

Ever feel like your phone screen is still blindingly bright, even on the absolute lowest brightness setting?

If you deal with light sensitivity or sensory overload, which is incredibly common for Autistic and ADHD (AuDHD) brains, a glaring screen can be physically uncomfortable. Fortunately, Android has a built-in feature called Extra Dim that drops your screen brightness well below the standard hardware minimum.

Here is how to set it up so you can give your eyes and your nervous system a break.

How to Turn On Extra Dim #

Method 1: Quick Settings Tile (Recommended) #

Why this helps: Setting this up once gives you a one-tap solution. You won’t have to navigate menus or hunt for settings when you are already sensory-overwhelmed and running low on executive function.

1. Swipe down twice from the top of your screen to expand the full Quick Settings panel.
2. Look for the Extra Dim tile and tap it to turn it ON or OFF.

If the tile is not there:

1. Tap the Pencil (Edit) icon at the bottom right or top of the Quick Settings panel.
2. Find Extra Dim in the available tiles list.
3. Drag and drop it up into your active panel tiles.

Method 2: The Settings Menu #

1. Open your phone’s Settings app.
2. Tap Accessibility.
3. Scroll down to the Display section and toggle Extra Dim to ON.

Bonus Tweaks for Extra Comfort #

If you tap directly on the text Extra Dim inside the Accessibility menu (rather than just flipping the toggle), you unlock a secret menu where you can customize the experience:

• Intensity Slider: Adjust exactly how dim you want the screen to get, from slightly softer to extremely dark.
• Keep on after restart: Prevents the phone from resetting back to maximum brightness after a reboot (a great safeguard against unexpected glare).
• Extra Dim Shortcut: Adds a small, persistent accessibility button to your screen or a side-button gesture to turn the feature on instantly.

Why This Helps the AuDHD Brain #

• Reduces Sensory Overload: Melts away harsh glare when reading in dark or low-light environments, helping to prevent sensory meltdowns or headaches.
• Low Friction: Adding the quick tile eliminates menu fatigue. There is no searching through complex settings when your brain is already tired.
• Eases Eye Strain: Makes nighttime phone use less punishing on visual processing, which can help your brain wind down more easily before sleep.

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Smartphone Settings for Neurodivergent People with Motion Sensitivity

If you are sensitive to screen motion like me, changing a few settings on your Android smartphone can make a massive difference. Turning off smooth transitions and bouncy animations reduces motion sickness and visual friction.

Why Does Screen Motion Affect Us? #

When your eyes register sudden movement (like zooming windows or sliding menus) while your body is sitting completely still, it creates a mismatch in your sensory system—specifically confusing your vestibular (balance) processing.

For many autistic and ADHD (AuDHD) individuals, processing this extra visual movement uses up precious cognitive energy. Removing animations makes your screen predictable and cuts down on visual noise, leaving you with more energy for your day.

Method 1: The Accessibility Menu (Newer Android Versions) #

Most newer Android phones have a built-in toggle right in the accessibility menu.

1. Open Settings.
2. Tap Accessibility.
3. Look for and toggle on Remove animations (or Reduce motion).

Brand variations #

• Google Pixel: Settings > Accessibility > Color and motion > Remove animations
• Samsung: Settings > Accessibility > Visibility enhancements > Remove animations

Method 2: The Developer Options Trick (Older or Custom Android Versions) #

If your phone doesn’t offer a simple accessibility toggle, you can use a quick trick to unlock hidden developer settings and turn motion off manually.

1. Open Settings.
2. Scroll down and tap About phone.
3. Find Build number and tap it quickly 7 times. You will see a pop-up message saying “You are now a developer!”
4. Go back to main Settings and select System (or scroll to the very bottom) to open Developer options.
5. Scroll down to the Drawing section.
6. Set all three of these options to Animation off:
   • Window animation scale
   • Transition animation scale
   • Animator duration scale

(Tip: Setting these to .5x keeps a tiny bit of smoothness without the dizzying zoom effects, but Animation off gives you zero motion.)

Bonus Tips to Reduce Motion Further #

• Disable Video Autoplay: Motion sensitivity isn’t just about system menus. Go into the settings of apps like YouTube, Reddit, web browsers, and social media to turn off Autoplay videos.

These small changes made my phone feel noticeably calmer and faster.

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