ADHD Tools: AI Timers, Planners, and Focus Help

ADHD brains are not broken. They are fast. You think about ten things at once. You get bored quickly. You forget the one thing right when you need it. Lots of inventors and artists have ADHD. But homework can be brutal.

AI tools that help

• Goblin Tools: free, breaks big tasks into tiny steps (literally made for ADHD brains)
• Goblin Tools Formalizer: makes your rambling message into a clear email
• Tiimo: visual schedule with AI suggestions, built for ADHD
• Focus Keeper: pomodoro timer, 25 minutes work, 5 break
• ChatGPT: tell it 'I have ADHD, break down my science project'

The 'tell me what to do next' trick

1. 1When you are overwhelmed, open ChatGPT
2. 2Type: 'I have ADHD, I need to do X. What should I do in the next 15 minutes?'
3. 3It gives you ONE small thing
4. 4Set a 15-minute timer
5. 5When it beeps, come back and ask again

Body doubling with AI

Sometimes ADHD brains work better when someone is with you. That is called body doubling. You can do a weird version: tell ChatGPT voice mode what you are working on and check in every 10 minutes. It feels like you are not alone.

Make the hard stuff smaller

The biggest ADHD trick is: a big task feels impossible, but a 5-minute task feels doable. AI is amazing at shrinking big tasks. 'Write book report' is scary. 'Write one sentence about the main character' is easy. You can do easy.

“Done is better than perfect, especially with ADHD.”

The big idea: ADHD brains work great with the right supports. AI is really good at breaking big things into small things, which is exactly what ADHD brains need.