I used to think of AI (specifically large language models) as primarily a writing and thinking tool. I came across An ADHD ChatGPT Guide: Helpful Prompts & ADHD Hacks, which opened up new possibilities. I realized AI could serve as a personal assistant to help me manage my workload and executive functions.

Note: While I currently prefer Claude as my AI assistant, these approaches can work with any LLM you prefer.

From overwhelm to action

We’ve all been there – staring at a mountain of tasks, feeling paralyzed about where to start. My old approach involved writing everything down, assigning priorities and time estimates, and pushing through. But this planning process would drain the mental energy I needed for task completion.

Now, when I feel overwhelmed, here’s my process:

1. Open a new chat: I start by telling Claude I need help planning my day. This is the perfect time to mention any specific needs or constraints – like remembering to eat lunch or take breaks.
2. Brain dump: I share my task list with Claude. While I often include time estimates and priorities, I can also ask Claude to help me think through these aspects. Priorities can range from a simple “high” to more context-rich explanations like “This needs to happen today because of XYZ.”
3. Find my starting point: Sometimes, just listing everything out triggers that “rubber duck” moment when the path forward becomes clear. Other times, I’ll ask Claude for guidance on where to begin.
4. Maintain the partnership: I keep the conversation going throughout the day. When my energy dips after completing a task, I check in to see if we should shift tack to tackle a different task next. Or if I’m on a roll and knock out several big items, I’ll share that win. Mentioning the current time helps Claude provide more relevant scheduling advice throughout the day.

What I love about this approach is Claude’s consistently supportive presence. If I get off track, I can acknowledge what happened and pick up where I left off – no judgment, just progress.

Real-world applications

This system has helped me tackle various challenges:

• Handle busy workdays based on impact
• Coordinate all the moving pieces when packing up my apartment
• Narrow down an apartment search and drafting emails to rental agencies in Swedish
• Plan three days of meals in Spain, complete with local supermarket recommendations and cooking instructions
• Figure out which tourist attractions in Kochi best align with my interests and when to time visits

Adjusting Claude’s style

While Claude’s default communication style works well, you can customize it through different style settings. Sometimes, hearing advice framed differently helps it resonate more effectively. I’ve experimented with a “trusted friend” style – while quite intense in its original form, it’s a great starting point for adapting the AI’s voice to better suit your needs.

Wrap-up

Sometimes, we all need help managing our mental load so that we can focus our energy on meaningful work. While Claude can’t make phone calls for me (yet!), it excels at reducing cognitive overhead. Handling the organizational heavy lifting frees up my mental bandwidth for the work that truly matters. Think of it as having a thought partner who helps structure the chaos, letting you direct your focus where it counts most.

How does your LLM help you manage the mental load?

Image credit: Photo by Rajvir Kaur on Unsplash