ADHD Prompt Library

A curated library of prompts for large language models, designed specifically for ADHD cognitive profiles. Copy, paste, adapt. Free to use.

The prompts below are organized by use case. They are not magic. They are starting points — tested patterns that reduce the friction between having a problem and getting traction on it.

Task initiation and breakdown

I need to [TASK] but I cannot make myself start. Please break this into the smallest possible first step — something I could do in under 2 minutes — and then list the next 3 steps after that. Do not give me the whole list yet. Just get me started.

I have [TIME AVAILABLE] and need to make progress on [PROJECT]. What is the single most useful thing I could do in that window? Give me one concrete action, not a list.

I have been avoiding [TASK] for [TIME PERIOD]. Help me understand why I might be avoiding it and suggest three different entry points — starting from the easiest possible version of this task.

Healthcare navigation

I need to appeal a prior authorization denial for [MEDICATION/TREATMENT]. My diagnosis is [DIAGNOSIS]. The denial reason was [REASON]. Please draft a formal appeal letter I can send to my insurance company, citing relevant medical necessity standards.

I have a doctor's appointment on [DATE] about [ISSUE]. Help me organize my symptoms and questions into a clear, concise summary I can bring with me. Here is what I want to discuss: [BULLET POINTS].

My insurance denied coverage for [ITEM] saying it is "not medically necessary." I have ADHD and use this for [REASON]. Help me draft an accommodation request under the ADA arguing that this constitutes a required reasonable accommodation.

I just got an Explanation of Benefits from my insurance that I do not understand. Here is what it says: [PASTE TEXT]. Please explain in plain language what this means, whether I owe anything, and what I should do next.

ADA accommodation requests

I need to request an accommodation at [WORKPLACE/SCHOOL/INSTITUTION] for my ADHD. The accommodation I need is [ACCOMMODATION]. My functional limitations are [LIMITATIONS]. Please draft a formal accommodation request letter.

My [employer/school/provider] told me that my use of AI tools is "not appropriate." I use AI to compensate for ADHD-related executive function deficits. Please help me draft a response explaining why this use is a protected ADA accommodation and requesting a formal interactive process.

I need to document my functional limitations for an ADHD accommodation request. My diagnosis is [DIAGNOSIS DATE]. The ways ADHD affects my daily functioning include [LIST]. Please help me write a clear functional limitations statement I can attach to an accommodation request.

Emotional regulation and processing

I am feeling [EMOTION] about [SITUATION] and I cannot think clearly. I do not need advice right now. Please just reflect back what you are hearing and help me slow down enough to identify what I am actually feeling and why.

I just had a conflict with [PERSON] about [ISSUE]. I am still activated and cannot tell if my reaction was proportionate. Help me look at this from their perspective without dismissing my own feelings.

I am experiencing rejection sensitive dysphoria after [EVENT]. I know rationally that [RATIONAL THOUGHT] but I cannot feel it. Help me build a bridge between what I know and what I am feeling.

Writing and communication

I need to write [EMAIL/DOCUMENT/REPORT] about [TOPIC]. I have ADHD and find starting and organizing my thoughts very difficult. Please ask me three questions that will help me figure out what I am actually trying to say, then help me organize it.

Here is a rough brain dump of everything I want to say about [TOPIC]: [PASTE TEXT]. Please identify the three most important points, organize them logically, and suggest an opening sentence that would make me want to keep reading.

Have a prompt that works for you? Share it: partnerships@nerdyadhd.com and we will add it to the library.