How I Use AI with ADHD to Stay Focused & Get More Done

ADHD makes everything harder—especially organizing your thoughts, making decisions, and following through. What if you had a 24/7 assistant to help your brain… for free? Can AI actually help with ADHD? In this episode, Kristen Carder shares how she uses tools like ChatGPT to support her ADHD brain—without replacing real thinking, therapy, or coaching. If you struggle with: ▶️Overthinking and decision paralysis ▶️Emotional reactivity or rejection sensitivity ▶️Not knowing where to start ▶️Feeling overwhelmed by everything on your plate This episode will show you practical ways to use AI as a tool to reduce mental load and improve follow-through. You’ll learn how to use AI for: ✔ Brain dumping and prioritizing tasks ✔ Emotional regulation in the moment ✔ Writing emails without sounding reactive ✔ Making decisions faster and with more clarity ✔ Creating routines, meal plans, and systems that actually work ✔ Getting unstuck when your brain freezes Kristen explains how AI can act like an “external executive function system”—helping you bridge the gap between intention and action ⚠️ Plus: Important boundaries, ethical considerations, and how to use AI without becoming dependent on it If you’ve ever thought: “I know what to do… I just can’t get myself to do it” This episode is for you. Chapters: 00:00 Intro: Why I Was Hesitant to Use AI 02:30 ADHD & Cognitive Overload Explained 06:00 AI as Your “External Frontal Lobe” 10:30 Brain Dump + Prioritization Hack 14:00 Using AI for Emotional Regulation 18:30 How to Respond to Emails Without Overreacting 22:30 Decision-Making Without Getting Stuck 27:00 Real-Life Examples (Meals, Workouts, Parenting) 34:30 Ethical Concerns + Where to Draw the Line Also check out: -Kristen's Website | https://ihaveadhd.com/home -Kristen's Instagram |   / i.have.adhd.podcast   -ADHD Symptoms | https://ihaveadhd.com/adhdsymptoms -Get the FREE Perfectionism Course | https://ihaveadhd.com/perfectionism -Subscribe to the I Have ADHD Podcast on Apple Podcasts or Spotify | https://ihaveadhd.com/podcasts -Get coached by Kristen in FOCUSED | https://ihaveadhd.com/focusedcoaching #adhd #adhdtips #executivefunctions