Executive Function Support for ADHD Brains
Marnie Wills is an AI strategist, former international athlete, and late-diagnosed ADHDer who knows that one-size-fits-all productivity doesn’t fit an ADHD brain. Instead of rigid systems, she leans into tools that are adaptive, intuitive, and responsive to her needs in real time.
One of her favorite strategies? AI prompts: letting AI work with her brain, not against it. From writing assistants to scheduling agents, Marnie sees generative AI as more than just a tech trend, it’s a cognitive ally.
“What I think we’re really good at [as ADHDers] is asking, ‘What is the problem we want to solve?’ and then working backwards. And that is why AI works with my brain.”
— Marnie Wills, ADHDifference
Effective AI prompts for ADHD productivity work by honouring how the neurodivergent brain actually functions rather than forcing traditional productivity systems. These prompts help manage executive dysfunction, reduce overwhelm, and harness ADHD strengths like creativity and hyperfocus.
Why It Works
ADHD challenges often show up in the space between intention and action — where executive function falters, overwhelm builds, and momentum stalls. These AI prompts bridge that gap. By externalising planning, breaking down complexity, and offering gentle structure, they reduce mental load and spark motivation. Instead of forcing a neurotypical system, they flex with the ADHD brain’s need for novelty, clarity, and emotional regulation making productivity feel possible, not punishing.
When to Use It
Reach for these prompts whenever you feel stuck, scattered, or unsure where to start. They’re especially helpful during task initiation, energy dips, decision overload, or when your usual tools just aren’t landing. Think of them as a reset button for your brain.
How to Use It
These prompts can literally be typed or spoken to AI software:
The Activation Prompt:
“I have ADHD and I’m struggling to start [task]. I feel [describe emotional state]. Break this into the smallest possible first action I can do in under 5 minutes, then give me 3 more micro-steps. Include a focus tool suggestion (timer, music, body doubling) and a reward idea after each step”.
The Procrastination Detective:
“I’ve been avoiding [task] for [timeframe]. Help me understand what’s blocking me—is it boring, overwhelming, unclear, or something else? Then suggest 3 ADHD-friendly ways to make it easier to start, like gamification, accountability, or breaking it down differently”.
Body Doubling Simulation:
“Act as my quiet accountability partner for the next [X] minutes whilst I work on [task]. Check in every 10-15 minutes with gentle reminders like ‘How’s it going?’ Use a supportive tone and remind me I can refocus if I drift off”.
This mimics body doubling, which helps ADHD brains stay on track.
The Focus Reboot:
“I’m mentally foggy and can’t get into motion. Guide me through a 5-step warm-up ritual to gently activate focus. Include physical actions (movement, hydration), a mental step (naming the task), and a 5-minute starter action. Keep it nonjudgmental”.
Energy-Aligned Scheduling:
“I have these tasks today: [list]. I have ADHD and work best [describe peak energy times/conditions]. Create a schedule that matches my natural energy patterns, includes breaks, and protects time for hyperfocus when it strikes”.
Priority Filter:
“I have too much on my plate and struggle with prioritisation. My long-term goals are [list]. Here are today’s tasks: [list]. Help me identify which 1-3 tasks will actually move the needle, considering my ADHD tendency to get distracted by urgent-but-unimportant things”.
Gamification Generator:
“Turn [boring task] into a game or challenge that appeals to my ADHD brain. Include time pressure, points, levels, or competition elements. Make it fun enough that I’ll actually want to do it”.
Reward System Designer:
“Create an immediate reward system for this task list: [list]. I need dopamine hits after small wins, not just at the end. Suggest rewards that are quick, satisfying, and won’t derail my momentum”.
Daily Debrief:
“Help me reflect on today without judgment. What I accomplished: [list]. What was hard: [list]. My energy/focus was: [describe]. Ask me gentle questions to identify patterns and suggest one small adjustment for tomorrow”.
This builds self-awareness without shame.
The Science Behind It
AI isn’t just a tool. It can act as a cognitive partner or extension, helping organise, plan, and structure thinking in ways that support ADHD executive function.
Research on AI framed as a cognitive extension shows that generative systems can work alongside human cognition — enhancing planning, problem‑solving, and self‑regulation rather than replacing independent thought.1
💬 Final Thought
AI doesn’t need to replace your intuition, it can support it. With the right prompts, it becomes a customisable accountability partner, a dopamine booster, and a gentle guide through the fog. For ADHDers, this isn’t about tech for tech’s sake. It’s about co-creating systems that understand how your brain actually works, and offering support that meets you where you are, without shame, without hustle, and without overwhelm.
For ADHDers, traditional productivity methods often feel like sandpaper against the brain. But when tools like AI are prompted with intention and self-awareness, they become extensions of our thinking not constraints on it.
As Marnie puts it, the key isn’t perfection — it’s progress:
“AI gives us the ability to either multitask or hyperfocus — and that works for our brains.”
So ask away. Your next breakthrough might start with the right question.
🎧 Listen to the full episode S2E22 with Marnie Wills here 🎧
REFERENCES
- Chiriatti, M., Bergamaschi Ganapini, M., Panai, E., Wiederhold, B. K., & Riva, G. (2025). System 0: Transforming Artificial Intelligence into a Cognitive Extension.