ChatGPT Prompts for Studying With ADHD (Focus + Structure)

Students with ADHD often struggle with the 'wall of awful'—that paralyzed feeling when a task feels too big, too vague, or too boring to start. These prompts unlock a system for breaking down complex topics into dopamine-friendly milestones, ensuring you maintain focus and actually retain what you read. Copy and paste the prompts below to turn your study sessions from chaotic to structured.

The Quick Start Guide

To get the most out of these ADHD-specific prompts, follow this exact workflow:

• Input: Paste your syllabus, a specific PDF, or a messy transcript of your notes.

• Adjust: Tell ChatGPT your specific frustration (e.g., "I am overwhelmed" or "I can't visualize this").

• Constraint: Use the rule of one—always ask for one task or one explanation at a time to prevent cognitive overload.

How to Use Selective Prompting for Executive Function

Traditional studying fails ADHD brains because it lacks immediate feedback and structure. To fix this, follow these steps: First, upload your material and ask the AI to identify the 'Big Rocks' (the 20% of info that yields 80% of results). Second, set a time constraint, such as 'Explain this for a 25-minute Pomodoro session.' Third, ask the AI to act as a body double or a Socratic tutor that checks your understanding after every paragraph. Finally, convert the output into a format that allows for active recall, like flashcards or a practice quiz, to keep your brain engaged.

Bucket A: Internalizing and Understanding

The 'Explain Like I'm Curious' Prompt

Use this when you are staring at a dense page of text and your brain is refusing to process the words.

"I have ADHD and I'm feeling overwhelmed by this text. Please read [Paste Text/Context] and summarize the three most important concepts using high-energy language and analogies. Use bullet points and bold headers to make it visually clear and easy to scan."

"I have ADHD and I'm feeling overwhelmed by this text. Please read [Paste Text/Context] and summarize the three most important concepts using high-energy language and analogies. Use bullet points and bold headers to make it visually clear and easy to scan."

"I have ADHD and I'm feeling overwhelmed by this text. Please read [Paste Text/Context] and summarize the three most important concepts using high-energy language and analogies. Use bullet points and bold headers to make it visually clear and easy to scan."

A good answer provides a high-level overview that feels manageable and interesting, rather than a wall of academic jargon.

The Executive Function Breakdown

Use this when you have a large project or exam and don't know where to start.

"I need to study [Subject] for my exam on [Date]. Break this down into 30-minute 'micro-tasks' that feel low-friction. For each task, tell me exactly what the first step is so I don't get stuck on the 'starting' phase."

"I need to study [Subject] for my exam on [Date]. Break this down into 30-minute 'micro-tasks' that feel low-friction. For each task, tell me exactly what the first step is so I don't get stuck on the 'starting' phase."

"I need to study [Subject] for my exam on [Date]. Break this down into 30-minute 'micro-tasks' that feel low-friction. For each task, tell me exactly what the first step is so I don't get stuck on the 'starting' phase."

A good answer gives you a checklist of tiny, actionable wins that trick your brain into starting.

The Socratic Focus Filter

Use this to stay engaged with the material through interaction rather than passive reading.

"Act as a supportive tutor. I will paste my notes below. Don't summarize them all at once. Instead, ask me one question at a time about the material to see if I understand it. If I get it right, give me a 'level up' fact and move to the next concept."

"Act as a supportive tutor. I will paste my notes below. Don't summarize them all at once. Instead, ask me one question at a time about the material to see if I understand it. If I get it right, give me a 'level up' fact and move to the next concept."

"Act as a supportive tutor. I will paste my notes below. Don't summarize them all at once. Instead, ask me one question at a time about the material to see if I understand it. If I get it right, give me a 'level up' fact and move to the next concept."

A good answer is a back-and-forth dialogue that provides the dopamine hits needed to keep an ADHD brain focused.