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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