ADHD at work

Plan a realistic day (time blindness)

Quick answer: Ask the AI to estimate each task, add buffers, and cut the list down to what fits in your actual free hours.

The problem

You think you can do ten things today. You do two, and feel like you failed.

Copy, paste, go

My free hours today: [HOURS]. Tasks: [LIST]. Estimate each, add 50% buffer, and tell me which fit. Put the rest on a 'not today' list. Order by energy: hardest first.

Works in ChatGPT, Claude or any AI assistant. Swap the [BRACKETS] for your stuff and go.

Tools worth a look

• Motion (affiliate link planned)
  AI calendar that schedules your tasks into your day.
• Reclaim.ai (affiliate link planned)
  Auto-blocks focus time and habits on Google/Outlook calendars.
• Google Calendar
  Free calendar with multiple reminders per event.

Little things that help

• Add buffers between everything.
• Schedule breaks like meetings.
• A finished short list beats an unfinished long one.

Related fixes

• AI tools for ADHD at work: a short, practical list
• Beat task paralysis at work
• Stay on top of meetings and action items
• Focus on deep work with distractions around

FAQ

How can AI help me plan my day realistically?

Ask the AI to estimate each task, add buffers, and cut the list down to what fits in your actual free hours.