Manage Your ADHD Using AI

What’s this lesson about?

We’ll break down what executive functions actually are—without the jargon.

These are the mental skills that affect:

• Focus

• Planning

• Memory

• Motivation

• Emotional regulation

You’ll start seeing why things feel harder sometimes—even when you care or try hard.

Why it matters:

Before we build any systems, you need to understand how your brain works.
This is the foundation for everything else in the course.

What comes next:

Right after this, you’ll do a short reflection exercise to spot your own patterns.
You’ll also get a downloadable cheat sheet that explains each executive function in plain language.

Take your time—no pressure to get it “right.” This is about awareness, not perfection.

What’s this lesson about?

This lesson is about understanding what actually works for your brain—not just pushing through what doesn’t.

You’ll start noticing the difference between:

• Tasks that give you energy vs. ones that drain you

• Strengths that come naturally vs. things you’ve had to force

• Why your ADHD brain needs interest and meaning to stay motivated

This is the shift from “how do I fix myself?” to “how do I support how I already work?”

Why this is a big deal

You’ll learn about a model I use with all my coaching clients—called the iModel. It’s simple, powerful, and actually works with ADHD brains.

It comes from ADDCA (The ADD Coach Academy)—one of the top ADHD coach training schools in the world—and it’s the foundation of how I turn self-awareness into strategy.

You’ll also be introduced to the Strengths Profile—a tool I’ve used for years as a psychologist and former trainer with Cappfinity, the company that created it.

This is the only tool I know that shows the difference between what you’re good at and what actually energises you.

That matters—because ADHD is an interest-based neurotype. You need systems that work with your energy, not just your skills.

What’s included in this lesson:

• A downloadable copy of the slides

• Optional guide: “Unlock Your Potential with the Strengths Profile”

→ This includes a link to a free strengths assessment if you want to explore further

What’s this lesson about?

This is where it clicks. We’re shifting from trying to "manage time" to something that actually works for ADHD brains: managing energy.

You’ll explore:

• Why urgency feels helpful at first—but leads to burnout

• What your energy patterns are telling you (and how to listen)

• Why some tasks drain you, even if you're “good” at them

• How to start building a rhythm around what actually supports your brain

This lesson ties together your self-awareness so far—and lays the foundation for building ADHD-friendly systems in the next module.

Why this is a big deal

Most productivity advice focuses on time. But ADHD is an interest-based nervous system—meaning it responds to meaning, not minutes.

In this lesson, you’ll see how burnout loops happen, how strengths play a role in your energy levels, and how to spot where things start to unravel before they spiral.

I’ll also share how this exact approach helped me go from avoiding writing altogether (hello, ADHD and dyslexia) to being featured by Harvard University—not through willpower, but by building systems around energy and interest.

Want to check it out?
Just Google: Roxana Cardos Strengths Profile
(No pressure—it’s optional. But cool to see how this works in real life.)

What’s included in this lesson:

• Lesson slides (burnout loop visuals + energy prompts)

• Optional: Link to find my Harvard-featured article via Google search

What’s coming next:

You’ll do a short reflection to map out:

• What gives you energy

• What drains you

• And how to start supporting your brain with that knowledge

This is the final self-awareness piece before we shift into building systems that actually fit your ADHD brain in Module 2.

What’s this lesson really about?

If you’ve ever planned out your day—only to ignore it completely…
You’re not lazy. You’re not unmotivated.
Your brain is just trying to do two jobs with very different energy.

In this lesson, we’ll talk about what I call the CEO and the Employee inside your brain:

• The CEO loves to dream, plan, and set big goals

• The Employee… well, they’re the one stuck doing the work

And guess what?
They’re not always on the same page.

That internal disconnect is why so many productivity tools fail people with ADHD.
And it’s why, before we build any systems, we need to start here.

Why this matters

This lesson is your reset.

It explains why “just try harder” doesn’t work—and gives you a new lens for understanding how your brain handles motivation, decisions, and follow-through.

You’ll start to:

• See your stuck moments with more compassion

• Understand how to support both “sides” of your brain

• Get ready to build systems that actually stick (without burning out)

This mindset shift sets the tone for everything we do next.

What’s included:

• The “CEO vs. Employee” model for ADHD brains

• A self-leadership reframe that builds self-trust, not guilt

• A better way to think about follow-through—before we talk tools

You don’t need to be more disciplined.

You just need systems that work with your brain, not against it.

Let’s start there.

What’s this lesson about?

If you ever feel stuck, scattered, or like you're drowning in decisions—you’re not alone. This lesson helps you unpack why prioritising and deciding is so hard with ADHD… and what you can do about it.

You’ll explore:

• Why your brain gets stuck in loops of overthinking, urgency, or people-pleasing

• How impulsivity, working memory, and emotional intensity affect your decisions

• What processing modalities are—and how they influence what actually sticks

This lesson is about seeing your patterns without shame—so you can build systems that support how you think, decide, and act.

Why this is a big deal

Most people with ADHD don’t just struggle with focus—they struggle with making and trusting decisions.

This is often because:

• You don’t have clear criteria

• You can’t remember why you decided something

• You feel everything is urgent, important, or emotionally loaded

In this lesson, we break it all down. You’ll get to explore your unique patterns around decision-making—what’s draining you, what’s missing, and how your ADHD shows up in the process.

You’ll also learn about your processing style—whether you think best by talking, writing, moving, feeling, or watching.
(This insight is key before we introduce ChatGPT as your thinking partner in the next lesson.)

What’s included in this lesson:

• Lesson slides (with examples of executive function impacts + 8 processing modalities)

• Visual breakdown of 4 common sources of decision-making difficulty with ADHD

What’s coming next:

You’ll do a short reflection to identify your top sources of overwhelm and how your ADHD impacts your decision-making.

This is the start of building ADHD-friendly systems—and in the next lesson, we’ll explore practical tools (including ChatGPT) to help you take action without the burnout spiral.

What’s this lesson about?

This is the first lesson where you’ll start building ADHD-friendly systems—and we’re doing it by bringing in your new support partner: ChatGPT.

You’ll learn how to:

• Prioritise without spiralling

• Break down overwhelming to-do lists

• Experiment with three simple systems—based on real ADHD coaching tools

• Use ChatGPT to support your thinking, not take it over

Whether you’ve never used ChatGPT before or you’re already familiar, you’ll learn how to make it work with your brain—not just for it.

Why this is a big deal

This lesson is all about externalising your support—so you're not holding everything in your head, or waiting for last-minute panic to kick in.

You’ll try three practical tools:

• “The 3 Big Things” Rule

• ADHD-friendly Eisenhower Matrix

• Interest-based scheduling aligned with your strengths

Each one comes with a custom ChatGPT prompt—so you can just copy, paste, and start experimenting.

This isn’t about perfect answers—it’s about having a space to talk, process, reflect, and decide.
Think of ChatGPT as a second brain that helps you think out loud, organise your thoughts, and reduce decision fatigue.

You’ll also learn how to give better prompts, what to do when GPT gets it wrong, and how to stay in the lead—even when you’re overwhelmed.

What’s this lesson about?

This lesson is about making the invisible visible.

You’ll learn how to track your energy, your time, and your follow-through—without guilt or pressure. We’ll use one simple daily exercise to help you understand:

• Where your energy actually goes

• How ADHD impacts your ability to plan, follow through, and self-monitor

• What you can learn from the mismatch between what you planned and what actually happened

You’ll also explore how ChatGPT can help you reflect on these patterns—without judgment.

Why this is a big deal

This might be the simplest exercise in the course, but it’s also one of the most powerful—because it helps you notice what’s really going on.

With ADHD, time can feel like a blur. You overestimate, underestimate, and miss key transitions. You forget how long things actually take. And you lose track of why things didn’t happen the way you planned.

This lesson helps you:

• Identify what’s draining or blocking you

• Spot emotional patterns (like overwhelm or avoidance)

• Build a feedback loop that actually improves your systems over time

You’ll also get a ChatGPT prompt that acts like a thinking partner—helping you reflect, course-correct, and plan your next day based on what actually happened (not just what was on your to-do list).

This is where ADHD self-coaching begins—and why this exercise shows up in almost every client journey I support.

What’s included in this lesson:

• Lesson slides (with key concepts, tracking steps & visual examples)

• A custom ChatGPT prompt for self-reflection and planning

• Simple steps for transforming your to-do list into a time-awareness practice

Welcome to Module 3—where we finally bring AI into the picture.

But not like a hack. Like a thinking partner.

In this lesson, you’ll learn:

• Why ChatGPT isn’t here to replace your creativity—but to help you finish what you start

• What it can (and can’t) do—and why fact-checking matters

• How to write ADHD-friendly prompts that actually work for your brain

• Why this tool is a game-changer when your working memory, decisions, and focus feel maxed out

You’ll also get a behind-the-scenes peek into how I personally use it:

• To plan my projects

• To get out of overthinking

• To turn big, messy ideas into clear, doable steps

This isn’t about outsourcing your brain. It’s about building a second brain that works with you.

No pressure to be techy.

No shame if you’ve never opened ChatGPT before.
This lesson will meet you exactly where you are—and get you ready for what’s next.

Let’s do this.

What’s this lesson about?

This is your starting point for using ChatGPT as more than just a tool—it’s your thinking partner.

In this lesson, you’ll learn how to:

• Use prompts to offload mental clutter, reduce overwhelm, and gain clarity

• Interact with ChatGPT in a way that feels natural—even if you’ve never used AI before

• Start “verbal processing” with a system that helps you reflect, organise, and decide

• Build the confidence to explore and adapt prompts that support your ADHD brain

You’ll also get access to a set of ready-made prompts I created just for this course, based on the most common challenges I see in coaching.

Why this is a big deal

Most people don’t realise how powerful it can be just to have someone—or something—to talk to when your thoughts feel messy.

In this lesson, you’ll:

• Learn about your processing style and why it matters

• Try out simple, powerful prompts that support organisation, emotion, decision-making, and more

• Start to understand how ChatGPT can help you build systems from your own thinking—not someone else’s checklist

The goal isn’t perfect prompts. The goal is clarity—your way.

This is where ADHD coaching meets AI. No tech skills required. Just curiosity and a willingness to try.

What’s included in this lesson:

• ADHD-Focused ChatGPT Prompts (downloadable PDF)

• Demonstration walkthroughs using two real prompts

• Optional: Explore all 12 prompt categories—from emotional regulation to digital overwhelm

What’s coming next:

Next, we’ll go deeper: how to prompt ChatGPT to reflect, prioritise, and make decisions with you—especially when your thoughts feel tangled.

You’re not just learning to use a tool. You’re learning to coach yourself with support.

What’s this lesson about?

This is where it gets real. You’ll see how I use ChatGPT with my coaching clients and for myself—step by step.

You’ll learn how to:

• Break down messy thoughts and structure them into something usable

• Assign ChatGPT different roles (coach, strategist, nutritionist, etc.)

• Build a “thinking partner” dynamic that mirrors real ADHD coaching

• Work through creative blocks, presentation prep, planning, and overwhelm

This is your chance to move from “playing with prompts” to building systems—ones that help you think, plan, decide, and follow through.

Special Resource: Behind the Scenes of a Global ADHD Keynote

You’ll get a step-by-step walkthrough of how I used ChatGPT to create my 2025 CHADD conference talk—from messy first thoughts to a structured, engaging presentation.

Scroll to the end of the resource to find the hyperlink to the full video, exactly as it was presented live at the event.

This is the talk that sparked the global interest—and led to the creation of this course.

Why this is a big deal

So many people with ADHD struggle to get started—or to finish what they start. You’ll see exactly how ChatGPT can support both:

• You’ll follow two real case studies: one for navigating a tough performance review, another for finishing abandoned creative work

• You’ll watch how emotion, energy, and clarity all show up in these interactions

• You’ll see how I used ChatGPT to prepare my talk for the biggest ADHD conference in the world—not as a cheat, but as a collaborator

The takeaway? You don’t need more effort. You need a better way to process, organise, and structure what’s already inside you.

What’s included in this lesson:

• Client case studies (real transcripts + workflows)

• Downloadable resource: A walkthrough of how I used GPT to prepare my global conference talk

• Demo: using ChatGPT to build an ADHD-friendly meal plan, shopping list, and recipes

What’s coming next:

You’ll wrap up this module by exploring Custom GPTs—so you can start building your own version of a virtual ADHD support system.

Before that, try out the examples in this lesson. See what works. See what feels natural. You’re not just using AI—you’re building something that finally fits you.

What’s this lesson about?

This is the final teaching lesson in the course—and it’s a big one.

You’ll learn how to build your own custom GPT—one that remembers your style, your needs, and your preferences. Instead of rewriting the same prompts every time, you’ll create your own personalised support system.

You’ll see how to:

• Create a custom GPT for planning, writing, content, self-coaching, and more

• Train it with your own voice, resources, or templates (if you have them)

• Use GPTs to talk to each other, like building your own “virtual team”

• Safely share or use these GPTs across different areas of your life or work

You don’t need to be technical to do this. You just need to know what you want support with—and how you want it to feel.

Why this is a big deal

This is the advanced level—but you’re ready.

You’ve already:

• Built self-awareness

• Tried ADHD-friendly systems

• Started using ChatGPT as a thinking partner

Now it’s time to make that support yours.

You’ll see how I’ve built my own team of GPTs—social media strategist, newsletter editor, ADHD content coach—and how they help me save time, reduce decision fatigue, and stay creative across two businesses.

You’ll also hear real use cases from my clients (and me), and learn the one rule that matters most:

The output is only as good as your input.

What’s included in this lesson:

• Full walkthrough: how to build a custom GPT from scratch

• Examples of GPTs I use for ADHD support, business, and emotional regulation

• Live demo: creating a Meal Planner GPT with triggers, preferences & tone

• Optional: PDF recap of prompt-building strategy (TITO method from Mindvalley Summit)

What’s coming next:

You’ll move into the final goodbye video—but you now have everything you need to:

• Support your ADHD brain daily

• Use AI in a way that’s ethical, empowering, and flexible

• Keep building systems that grow with you

This isn’t the end—it’s the beginning of your ADHD + AI toolkit.

What’s this lesson about?

This is your wrap-up—but it’s not the end. It’s the beginning of something more grounded, more spacious, more you.

In this final message, I’ll help you:

• Reflect on what you’ve learned

• Reconnect with the core idea behind this course: ADHD can be an advantage—when you understand how you work and build the right support

• Understand how AI + self-awareness = a new kind of freedom

• Feel proud of the work you’ve done—even if it didn’t feel “linear”

Why this is a full-circle moment

We began with a promise: to help you manage your ADHD using AI, in a way that felt personalised, empowering, and real.

You’ve learned to:

• Build self-awareness

• Externalise support

• Use AI as a second brain—not to replace you, but to reveal you

Now you have tools, prompts, reflections, and the confidence to keep going—your way.

And to celebrate that, I’m giving you a little gift...

A little gift to celebrate

To honour the work you’ve done, I’ve included something special: Easy Bites Meal Planner GPT
It’s simple, ADHD-friendly, and designed to help with everyday decisions—like what to eat, how to plan, and how to not get stuck in the “what’s for dinner?” loop.

What’s included in this lesson:

• Final encouragement from Roxana (video)

• Gift: Easy Bites Meal Planner GPT

• Reminder of your next steps: explore your processing style, revisit prompts, experiment with systems, and take breaks when needed

• Optional: Visit Roxana’s website for discovery calls, free resources, and the Roxana GPT

Final words from your coach:

You’ve made it through the course—but more importantly, you’ve made it through with curiosity, not pressure.

My hope is that you walk away feeling more supported, more aware, and more in charge of how you want to live and work with your ADHD.

I’m Roxana Tascu—business psychologist, advanced ADHD coach, and your biggest cheerleader.

Let’s make your brain work for you. And if AI can help with that? Even better.