ADHD Map: AI and other Tools for Executive Function

Understand why task paralysis happens (planning and initiation systems offline) and how external project management solves it. Learn the core breakdown method: taking vague, overwhelming tasks and creating specific, sequenced micro-steps your brain can actually execute.

LEARNING OUTCOMES:

After this lecture, students will be able to:

• Explain why ADHD brains experience task paralysis: impaired task initiation and planning functions

• Understand external project management concept as compensatory strategy

• Identify the components of effective task breakdown: specificity, sequence, and micro-steps

• Distinguish between vague tasks that cause paralysis and specific steps that enable action

Watch three complete demonstrations: AI method (prompt ChatGPT or Claude to break down "clean my kitchen"), Analog method (use sticky notes for physical task sequencing), Hybrid method (AI generates steps, then sticky notes for visibility). Real scenario, all three methods shown step-by-step.

LEARNING OUTCOMES:

After this lecture, students will be able to:

• Use AI prompts to break down tasks with copy-paste ready examples

• Apply sticky note method for physical, visual task breakdown

• Implement voice memo brain dump technique for capturing scattered thoughts

• Choose which method to try first based on their situation and preferences

What if the breakdown steps still feel too big? What if your brain argues with every step? Learn troubleshooting strategies: making steps smaller, adding specificity, addressing emotional blocks, permission to do it "badly," and when paralysis signals bigger issues like burnout or depression.

LEARNING OUTCOMES:

After this lecture, students will be able to:

• Make steps smaller when initial breakdown still feels overwhelming

• Add specificity to vague steps to reduce cognitive load

• Address emotional resistance to tasks separately from task breakdown

• Give themselves permission to do tasks imperfectly or incompletely

• Recognize when paralysis indicates need for rest, support, or professional help rather than better tools

Every decision drains executive function resources - and ADHD brains start with less. Learn why decision-making is cognitively expensive (requiring working memory and cognitive flexibility), how decision fatigue compounds throughout the day, and why "just decide" doesn't work for us.

LEARNING OUTCOMES:

After this lecture, students will be able to:

• Explain the cognitive cost of decision-making for ADHD brains: working memory and flexibility drain

• Recognize personal decision fatigue patterns throughout the day

• Understand the cumulative effect: each decision makes the next one harder

• Identify high-cost decisions in their daily life that could be automated or eliminated

Make decisions once instead of daily. Learn pre-decision frameworks (meal rotation plans, capsule wardrobe systems, morning routine templates) and choice architecture strategies that organize your environment to make desired choices automatic and reduce the number of decisions you face each day.

LEARNING OUTCOMES:

After this lecture, students will be able to:

• Create pre-decision frameworks for recurring daily choices: meals, clothing, routines

• Apply choice architecture to home and work environments to reduce decision points

• Design systems that make desired choices the default or only option

• Identify which daily decisions to automate, eliminate, or delegate

Watch demonstrations of decision triage: AI method (give ChatGPT or Claude your options and decision criteria to get prioritized recommendations), Analog method (decision matrix on paper with elimination process), Hybrid approach combining both. Real scenarios: choosing what to eat, prioritizing to-do list, responding to messages.

LEARNING OUTCOMES:

After this lecture, students will be able to:

• Use AI prompts for decision triage and prioritization with copy-paste examples

• Apply analog decision matrix method on paper for visual decision-making

• Implement elimination strategy: systematically removing options until one remains

• Choose appropriate method based on decision type, urgency, and complexity

Your working memory is unreliable - so build external storage instead. Learn digital systems like voice memos, quick-capture apps, photo documentation and physical systems like notebooks, whiteboards, visual reminders. The goal: get information OUT of your head and INTO systems you'll actually check.

LEARNING OUTCOMES:

After this lecture, students will be able to:

• Implement voice memo capture for fleeting thoughts and task ideas

• Use photo documentation for visual memory and location tracking

• Create physical reminder systems that match personal habits and routines

• Design capture systems that work with their actual behavior, not aspirational habits

Stop underestimating how long tasks take. Learn: AI method (ask ChatGPT or Claude for time estimates then track reality), Analog method (manual time-tracking with timers and visual time-blocking), The 3x Rule to multiply your estimates by 3 for realistic planning. Demonstrations using real daily scenarios.

LEARNING OUTCOMES:

After this lecture, students will be able to:

• Use AI for task duration estimation with reality-checking workflow

• Track actual time vs estimated time to calibrate personal time sense

• Apply the 3x Rule: Multiply time estimates by 3 for realistic planning

• Implement visual time-blocking systems using calendars or planners

Body-doubling (working alongside someone) reduces task initiation barriers and maintains focus. Explore three options: AI body-doubling using Claude or ChatGPT as virtual accountability, Coworking apps like Focusmate, Flow Club, and Flown, Real humans including friends, partners, or coworking spaces. Try what feels least overwhelming.

LEARNING OUTCOMES:

After this lecture, students will be able to:

• Understand body-doubling concept and why it works for ADHD brains

• Use AI for virtual accountability check-ins and focus sessions

• Access and navigate coworking apps and platforms

• Arrange in-person body-doubling with friends, family, or coworking spaces

You don't need all the strategies - just the ones addressing YOUR top challenges. Learn decision framework: match strategies to priority areas (task paralysis vs decision fatigue vs time blindness), choose methods based on tech comfort and screen fatigue levels, start with ONE strategy before adding more. Permission to customize and skip what doesn't fit.

LEARNING OUTCOMES:

After this lecture, students will be able to:

• Match strategies to personal priority challenges identified in Section 1 assessment

• Choose methods (AI, analog, or hybrid) based on tech comfort, lifestyle, and current capacity

• Start with minimum viable toolkit: 1-3 strategies implemented well rather than many done poorly

• Give themselves permission to skip strategies that don't fit their brain or situation

All systems eventually break down. Learn why this happens (life changes, burnout, novelty wearing off, increased demands). Learn how to troubleshoot: simplify systems, reduce demands, take strategic breaks without guilt. Recognize when breakdown signals bigger issues like depression or overwhelm, not just needing better tools. Permission to abandon and try something new.

LEARNING OUTCOMES:

After this lecture, students will be able to:

• Recognize why systems break down over time: novelty fades, life changes, capacity shifts

• Simplify systems when feeling overwhelmed rather than abandoning entirely

• Take strategic breaks from systems without shame or self-blame

• Identify when system breakdown signals need for rest, reduced load, or professional support rather than new tools

• Give themselves permission to abandon strategies that stop working and try different approaches

Your task breakdown is ready. Your steps are specific.

Your sequence is clear.

And your brain is still arguing.

"This is pointless." "I'll just mess it up." "What's the

point if I can't do it perfectly anyway."

This bonus lecture addresses what happens when emotional

resistance blocks you even after you have a solid plan.

Through four realistic self-talk examples, you'll learn

exactly how to talk back to your ADHD brain with compassion

and still move forward.

This lecture covers:

- The difference between task paralysis and emotional resistance

- Four common internal arguments ADHD brains make

- Practical self-talk responses for each scenario

- How to give yourself permission to do things badly

- Why self-compassion and forward movement work together

Real dialogue. Real scenarios. Real strategies for when

your brain won't cooperate even with the best plan in place.

After this lecture students will be able to:

- Distinguish between task paralysis and emotional resistance

- Identify four common ADHD internal argument patterns

- Apply compassionate self-talk responses to each pattern

- Use the 2-minute terrible method for perfectionism blocks

- Reframe system breakdowns as adaptation not failure

If you're using every strategy and still drowning, the problem isn't your tools - it's your load or your wellbeing. Learn signs you need therapy (depression, anxiety, trauma, relationship crisis), signs you need ADHD coaching (skill-building, accountability), or simply need rest and a lighter load. Includes resources for finding ADHD-informed professionals and crisis support contacts.

LEARNING OUTCOMES:

After this lecture, students will be able to:

• Distinguish between executive dysfunction that responds to tools and mental health conditions requiring therapy

• Recognize when to seek therapy vs ADHD coaching vs medical evaluation

• Access resources for finding ADHD professionals: CHADD directory, Psychology Today, ADDA

• Know crisis support options