Plan my day in an ADHD-friendly way
Breaks tasks into tiny, concrete steps with timers, rewards, and low-friction starts.
The prompt
Help me plan today in a way that works with an ADHD brain.
What needs to get done: [BRAIN DUMP — messy is fine]
Hard deadlines: [TIMES]
My energy right now: [low / medium / high]
What usually derails me: [e.g. starting, switching tasks, phone, losing track of time]
Do this:
1. Pick the 3 things that truly matter today. Park the rest in a "later" list.
2. Break each into tiny, concrete first steps (each under 10 minutes; the first step should be almost too easy).
3. Build a simple schedule with timed sprints (e.g. 20 minutes on, 5 off), buffers, and a reward after each block.
4. Add "body doubling" or accountability ideas where useful.
5. Give me one line to read when I get stuck: the very next physical action.
Keep the output short and scannable. No guilt, no lectures.
Highlighted [brackets] are blanks to replace with your own details.
Fill in the blanks and use this promptMore Productivity & Planning prompts
What to fill in
- BRAIN DUMP — messy is fine
- TIMES
- low / medium / high
- e.g. starting, switching tasks, phone, losing track of time
How this prompt is built
This prompt follows the Few-Shot structure (Few-shot prompting). A few-shot prompt includes one or more worked examples of the input and the output you want, so the model can copy the pattern instead of guessing it.
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