If you have ADHD, you already know the struggle: you’ve got a million things to do, and somehow, doing none of them feels like the only option. Overwhelm sets in. Time blurs. You bounce between tasks like a pinball or just doom-scroll until guilt kicks in.
But here’s a simple hack that’s helped me (and might help you too):
Let ChatGPT become your task buddy and only give you one task at a time.
How It Works:
- Dump your entire to-do list into ChatGPT.
Doesn’t matter how messy or long it is — just brain-dump it all. - Ask ChatGPT to create a clear, prioritized task list.
It’ll sort, categorize, and simplify it so you don’t have to. - Then and this is key ask it to give you just one task at a time.
After each task, you check in, and it gives you the next. Think of it like a calm, supportive productivity coach who never gets tired.
Why This Hack Works (Especially for ADHD brains):
1. It’s a digital body double.
If you’ve never heard of body doubling, it’s when just having someone around physically or virtually helps you stay on track. ChatGPT plays that role: it gives gentle nudges, checks in, and holds space for your attention without judgment.
2. It cuts down choice paralysis.
ADHD brains don’t love making decisions when overwhelmed. A long to-do list feels like a buffet with too many options and no plate. Getting just one task at a time bypasses that. No choosing, just doing.
3. It creates dopamine wins.
Each time you finish a task and tell ChatGPT, “Done!”, it feels like a mini-celebration. That’s dopamine the brain’s reward chemical and it’s notoriously low in ADHD brains. Momentum builds as your brain starts chasing the next win.
4. It helps with task initiation.
One of the biggest ADHD challenges isn’t doing the task it’s starting it. But when a friendly AI is giving you one tiny thing to do, it feels manageable. No more “Where do I start?” Just: “Okay, I’ll do this one thing.”
5. Built-in positive reinforcement.
You can even ask ChatGPT to give you encouragement or hype you up between tasks. (“You crushed that! Ready for the next?”) That positivity makes a big difference when your inner critic gets loud.
How to Try It:
Here’s a quick prompt to start with:
“Hey ChatGPT, here’s my task list. Please organize it and give me just one task at a time. After I tell you I’m done, give me the next. Be encouraging and keep me focused!”
Boom. Instant task buddy.
Final Thoughts
ADHD isn’t about being lazy or disorganized. It’s about needing systems that work with your brain, not against it. Using ChatGPT like this taps into science-backed tools body doubling, dopamine, positive feedback all tailored in real time.
It’s not magic. But for me? It’s been game-changing.
Try it the next time your to-do list feels impossible. One task at a time with a little AI-powered support might be exactly what your brain needs.
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