How AI Can Help Turn Ideas Into Action
Upton describes his ADHD brain as a constant spark of curiosity. One moment, he’s wondering what animals live on Mount Fuji. The next, he’s designing a postcard, starting a business, or writing a book.
But like many ADHDers, that wild imagination used to come with a challenge: too many ideas, not enough follow-through. His game-changing solution? Using AI as a creative and executive assistant.
Whether it’s filing business paperwork or learning new skills on the fly, Upton treats tools like ChatGPT as idea partners, bridging the gap between inspiration and implementation.
“The difference now is I don’t just dream… I do. AI has given me the freedom to let my imagination run wild… and actually build something with it.”
— Upton Rand, ADHDifference
Why This Strategy Works
Many ADHDers are idea machines. But translating vision into action is often where we get stuck. Executive function challenges like task initiation, planning, and working memory mean we may:
- Struggle to start (or finish) projects
- Lose momentum halfway through
- Feel overwhelmed by unfamiliar or complex steps
- Jump between tasks without direction
Rather than trying to become hyper-organised or self-reliant in every area, this strategy uses AI tools to simplify, clarify, and accelerate what ADHD brain wants to create.
It’s not about replacing his brain. It’s about supporting it.
When to Use This Strategy
This AI partnership approach can help ADHDers in moments like:
- You have an idea, but no clue where to start
- You’re stuck mid-task and need the next step broken down
- You feel overwhelmed by learning something new
- You want to explore a creative spark, but don’t know the tools
- You need encouragement or input to stay motivated
Using AI does not just save time but it helps to stay curious and capable in the face of mental overload.
How to Practice It Daily
You don’t need to be tech-savvy to start using AI to support your ADHD brain. Try these:
- Ask it to help you prioritise. “I have 5 tasks—what’s the most time-sensitive?”
- Use it as a ‘next step’ coach. “I want to start a blog. What are the first 3 things I should do?”
- Get unstuck. “I’m procrastinating on replying to this email. Help me write a kind but short response.”
- Turn ideas into action plans. “I want to run a local art class. What do I need to prepare?”
- Stay curious. Let your mind wander and let AI help you explore it in real time.
Having a creative companion at your fingertips helps you feel less alone, less overwhelmed, and more capable of turning “what if” into “what’s next.”
The Science Behind It
ADHD brains often struggle with executive functions like task sequencing, working memory, and organisation. This can make it difficult to turn ideas into action, even when motivation and excitement are present.
Research shows that using external cognitive supports like reminders, scaffolds, or intelligent tools, reduces mental strain and increases performance for ADHDers.
AI tools like ChatGPT offer a dynamic and responsive form of that support, helping break down complex tasks, maintain momentum, and reduce decision fatigue.
A recent article suggests that generative AI has the potential to reduce cognitive burden (i.e. offload thinking load) in learners by assisting with tasks such as summarization, thus supporting the concept of offloading via AI tools. Science Direct, 2025
In short: AI doesn’t replace your creativity. It protects it by handling the boring bits, breaking down the hard bits, and encouraging the next step.
💬 Final Thought
Upton’s ADHD brain is curious, chaotic, and filled with potential. But what makes the difference is the collaboration between that inner world and the outer support he’s created. He doesn’t try to remember it all or do it all alone. He uses AI to reduce overwhelm, turn sparks into systems, and stay in motion.
“Most people with ADHD are dreamers. But now, we can do more than dream. We can build.”