Use AI as your Co-Pilot - ADHDifference

Software to Help Neurodivergent Professionals

ADHD brains are full of brilliance but they also carry a heavy mental load. From to-do lists to meeting prep, communication challenges to energy regulation, it can feel like you’re managing three jobs at once.

Dr. Jay Spence, clinical psychologist and co-founder of Evro AI, understands this struggle. He’s spent his career in psychology and technology, designing tools that genuinely reduce overwhelm, not by forcing you to do more, but by helping you hold less.

“Some people are using [AI] as a working memory prosthetic… it’ll break things down, estimate time, and help regulate energy by recognising high or low ‘spoons’ days. It’s a deeper way of organising than a standard to-do list.”
— Dr Jay Spence, ADHDifference

Evro isn’t just a productivity app, it’s a co-pilot that helps neurodivergent professionals reduce friction, communicate clearly, and stop burnout before it hits.

Why It Works

A 2023 workplace survey by Evro AI found that neurodivergent professionals, especially those with ADHD, are some of the earliest adopters of AI, not for novelty, but for necessity.

68% of participants reported anxiety or fatigue during meetings
ADHDers needed 5.2 hours/week to recover, vs. 3 hours for neurotypicals
They were 2.5x more likely to replay conversations, trying to decode tone or self-correct

Many described doing “two jobs”: their actual role, and the hidden labour of translating and masking. AI tools like Evro reduce this load by acting as a working memory prosthesis — breaking down tasks, tracking follow-through, and aligning work with energy and capacity.

ADHD is often described as a disorder of execution, not intelligence. The challenge isn’t knowing what to do, it’s holding all the steps, managing shifting priorities, and staying organised through it all. This is where tools like Evro can act as an “external executive function,” reducing reliance on memory, minimising overwhelm, and turning complex tasks into manageable ones.

By offloading the how, ADHDers can stay connected to the why and make more room for what really matters.

When to Use It

Use this strategy when your cognitive load is high, your calendar is chaotic, or decision fatigue is real. Especially helpful for ADHDers in professional settings where communication, planning, or follow-through are causing stress.

How to Practice It

Start with Curiosity, Not Perfection

If you haven’t used AI before, begin by exploring it as a thinking partner not a flawless expert. Tools like Evro, ChatGPT, or others can help externalise ideas, prioritise tasks, and lighten your cognitive load. You’re not outsourcing intelligence, you’re reducing overwhelm.
Externalise Your Working Memory

Think of AI as a second brain. Offload long to-do lists, scattered thoughts, or complex decisions. Ask it to sort, summarise, prioritise, or clarify — especially when your mind feels full. As Jay says, “It takes so much energy to hold bits of information… and yet still function productively.”
Join the Conversation

Explore online communities to see how others are using AI to support their executive function. There’s no one-size-fits-all but shared strategies can spark new ways to work with your brain, not against it.
Proceed With Awareness

AI tools are powerful, but not perfect. Jay notes, “It’s important to understand the risks. AI doesn’t always produce accurate information. So buyer beware.” Use it as a guide, not a source of truth.

The Science Behind It

An article from Psychology Today describes how AI tools, when used ethically, can help adults with ADHD build structure, align time and energy, break tasks down, brainstorm, and manage common executive function challenges at work.1

A recent research chapter explores the concept of using AI and related technologies (like brain–computer interfaces) to support individuals with ADHD in the workplace, including enhancing focus, organization, real time feedback, and accessibility. While early, it shows that technology assisted tools, including AI, are being explicitly explored for workplace support.2

💬 Final Thought

You don’t have to hold it all. ADHD isn’t a failure of willpower. It’s a difference in how your brain processes, organises, and initiates. Tools like Evro can step in as your second brain, helping you reduce the overwhelm and make space for clarity, creativity, and calm.

Outsource the chaos — not your capability.

🎧 Listen to the full episode with Dr Jay Spence (S2E33) here 🎧

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