ADHD‑Friendly AI Prompts To Fix Your Content, Products & Systems on Low Brain Power

35 ADHD‑Friendly AI Prompts To Create Content, Products & Systems On Low Brain Power

If your notes app is overflowing with half ideas, your Canva is full of half‑finished templates, and your brain logs off the second someone says “be consistent”, this is for you. These prompts are engineered for spicy‑brain creators who want AI to do more of the heavy lifting so you can actually make content, products, and money without a 47‑step ritual.

Use them as is, or plug them into your own AI tool of choice. Then, if you want them turned into a fun gamified app with quests and levels, you’ll see how to grab that at the end.

---

How to use these prompts without overwhelming yourself

Before you sprint off and paste everything into your AI:

• Pick one goal for today:
  • Content
  • Digital product
  • Systems / planning
• Choose one prompt from that goal.
• Run it, use what lands, ignore the rest.

Think of this page like a menu, not homework. Your only job is to pick one thing your future self will thank you for.

---

Part 1: Content prompts for low‑energy ADHD creators

These are for days when you know you “should post”, but your brain would rather chew a brick than write a caption.

1. Turn one idea into a week of posts

“You are an ADHD‑friendly content strategist for digital creators.
I’ll give you one messy idea or topic. Your job is to:

1. Ask me up to 5 clarifying questions.
2. Turn my answers into a 7‑day content plan using Reels, carousels, and stories.
3. For each day, give:

• • A hook
  • A 1–2 line angle
  • A suggested format (Reel, carousel, story)
    Keep ideas simple enough to create in under 30 minutes per day, and write in a casual tone.

My starting idea: [paste your idea here]”

---

2. Faceless video script on “zombie mode”

“Act as a scriptwriter for faceless short‑form videos for ADHD creators.
Write a 30–40 second script using this structure:

1. Spicy hook calling out my situation.
2. Short problem description that makes the viewer feel seen.
3. 2–3 simple tips that can be done on a low‑energy day.
4. Clear CTA to [insert offer or link in bio].

Constraints:

• Under 110 words
• No references to my face or appearance
• Casual, direct, a bit cheeky
• Topic: [insert topic, e.g. ‘posting consistently with ADHD’, ‘selling digital products without showing your face’].”

---

3. “I have 10 minutes” content prompt

“You are designing 10‑minute content tasks for overwhelmed digital creators with ADHD.
Suggest 5 fast content actions I can take in 10 minutes each that still move my business forward.
For each, give:

• A specific prompt I can paste into an AI tool
• The final format (Reel, story, caption, carousel slide, email)
• One simple CTA to include.
  Make everything feel doable for someone who is tired and easily distracted.”

---

4. Story‑based post from a messy day

“Help me turn a recent chaotic day into a relatable story post for my audience of ADHD creators and digital product sellers.
Ask me 5 questions about the day. Then:

• Turn my answers into one Instagram caption and one short video script
• Both should follow a ‘messy moment → lesson → tiny win’ structure
• Keep it honest, a bit funny, and under 150 words each.”

---

5. Theme page content prompt

“Act as a content strategist for a faceless theme page about [insert niche, e.g. ‘ADHD creators’, ‘AI tools for mums’, ‘digital product inspo’].
Create 15 content ideas split into:

• 5 educational posts
• 5 relatable / meme‑style posts
• 5 ‘soft sell’ posts that hint at my offers without being pushy.
  For each idea, give:
• A hook
• A 1‑line concept
• Suggested format (Reel, carousel, static).”

---

6. “Repurpose what I already have” prompt

“You are an ADHD‑friendly content repurposing assistant.
I’ll paste one piece of content below (caption, email, or blog). Your job is to:

1. Pull out the core idea in one sentence.
2. Create:

• • 2 Reel hooks
  • 2 story prompts
  • 2 carousel angles

Keep everything aligned with my tone: casual, honest, a bit chaotic but hopeful.

Here is the content:
[paste content]”

---

Part 2: Digital product prompts (from idea soup to sellable offer)

These are for the “I want to sell something but what the hell do I make?” days.

7. Low‑effort high‑value product finder

“You are a digital product strategist for ADHD creators.
Using my skills, interests, and lived experience, suggest 10 low‑effort, high‑value digital product ideas I could realistically create in a weekend.
For each idea, include:

• Who it’s for
• The main problem it solves
• Approx how long it would take to create (in hours)
• Why it’s a good fit for my brain (e.g. visual, writing, systems, etc.).

Here’s my context: [share your skills, interests, and any products you already have].”

---

8. Turn one messy idea into a clear product

“Help me turn a messy idea into one clear, sellable digital product.
Ask me up to 7 questions about:

• Who it’s for
• What problem it solves
• What result it gives
• What format I enjoy creating.
  Then summarise my idea like this:
  ‘This [format] helps [who] go from [pain] to [result] without [annoying thing].’
  Then suggest 3 possible product names and 3 price ranges.”

---

9. Product outline in under an hour

“You are an expert at outlining simple digital products for overwhelmed creators.
Using the product statement below, create an outline I could build in under 3–5 hours.
Include:

• 3–5 core sections or modules
• Bullet points under each
• Suggestions for where to use checklists, templates, or swipe files instead of long text.

Product statement: [paste your product statement].”

---

10. Turn my process into a template

“Act as a ‘template extractor’.
I’ll describe how I usually do something (e.g. plan content, launch a product, manage ideas).
Your job:

• Identify the repeatable steps
• Turn them into a checklist and a template that someone else could use
• Suggest 2–3 formats this could become (Canva template, Notion board, PDF, mini course).

Here’s my process: [describe how you do the thing, messily].”

---

11. Validate a product idea with real‑world language

“You are a customer research assistant for digital products.
Help me stress‑test this product idea: [describe idea].

1. List 5 possible reasons someone would be excited to buy this.
2. List 5 possible objections or reasons they wouldn’t.
3. Turn those into a simple checklist: ‘Make sure your product does X, Y, Z before you launch.’
   Use simple, conversational language I can reuse in my sales page.”

---

12. Simple sales page starter

“Help me write a simple, no‑fluff sales page outline for this digital product: [describe product].
Create:

• A headline
• A short ‘this is for you if…’ section
• 3–5 bullet points for ‘what you’ll get’
• 3–5 bullet points for ‘what will feel different after’.
  Keep it short, clear, and friendly, not hypey.”

---

Part 3: Systems & planning prompts for chaotic brains

These are for when your brain wants a plan, but planning makes your brain want a nap.

13. Bare‑minimum marketing plan

“You are an ADHD‑friendly marketing strategist.
Help me create a bare‑minimum weekly marketing plan to sell my digital products without burning out.
Constraints:

• 3–5 actions per week max
• Total time: under 3 hours
• Must include at least one ‘set and forget’ task and one ‘connection’ task.

For each action, list:

• What to do
• Approx time
• How AI can help me do it faster.”

---

14. Realistic weekly plan around my life

“Act as a planning partner for an ADHD creator with kids / a job / low energy.
I’ll share what my week actually looks like.
Your job is to:

• Suggest 3 realistic time blocks I can dedicate to my business
• Assign a focus to each block (content, product, admin)
• Provide 2–3 AI prompt suggestions for each block so I know exactly what to run when the time comes.

Here’s my week: [describe your commitments, energy patterns, etc.].”

---

15. Turn my to‑do chaos into priorities

“I’m going to paste a chaotic list of tasks below.
Please:

1. Group them into 3 categories: ‘Revenue now’, ‘Revenue later’, ‘Nice to have’.
2. Suggest the first 3 tasks I should do this week to move my business forward.
3. For each of those 3, give an AI prompt that helps me complete it faster.

Here’s my list: [paste your chaos].”

---

16. One‑page launch plan

“You are an ADHD‑friendly launch strategist.
Help me create a one‑page launch plan for this product: [describe product].
The plan should include:

• A simple 7‑day or 14‑day timeline
• The key messages to repeat
• 5–7 content ideas for the launch period
• Suggestions for AI prompts I can use to create each piece.
  Keep it as light and non‑overwhelming as possible.”

---

17. System for capturing and using ideas

“Act as a systems designer for someone with ADHD and a million ideas.
Help me create a simple idea capture + action system.
The system should:

• Use tools I probably already have (notes app, email, Google Docs, Notion)
• Include 3 steps for capturing ideas
• Include a weekly or fortnightly ‘review ritual’ with 3 AI prompts I can use to sort ideas into: ‘Now’, ‘Later’, ‘Never’.”

---

18. “What should I do today?” helper

“Every morning, I want a tiny check‑in instead of a giant to‑do list.
Act as a gentle accountability buddy.
Ask me 3 questions about:

• My energy level
• My available time
• My current priority (content, product, or systems).
  Then suggest one main task and one tiny bonus task, plus an AI prompt that will help me complete the main task faster today.”

---

Turn these prompts into a game you’ll actually use

If your brain is thinking, “These are great, but I’m never going to remember which prompt to use when,” that’s exactly why the gamified app exists.

Instead of scrolling this blog or digging through screenshots, you:

• Open the app embedded in this post
• Pick your energy level (Zombie, Medium, Chaos but caffeinated)
• Pick a quest (Content, Product, or Systems)
• Get a curated prompt + tiny checklist, right there on the screen

It turns “use AI” from a vague intention into “complete one fun quest and get a little dopamine hit for finishing.”

👉 Scroll down to try the free ADHD Creator Prompt Quest app right inside this blog.
Play with a couple of quests, see what you get, and then…

---

Unlock the full ADHD Creator Prompt Vault (free)

Once you’ve had a taste, you can:

• Get all the prompts from this blog organised by goal
• Unlock extra prompts that aren’t published here
• Save your favourites so you’re not copy‑pasting from a graveyard of screenshots

To do that, you’ll see an option inside the app and under this post to:

“Unlock the full ADHD Creator Prompt Vault”

Pop in your name and email and you’ll get:

• The full prompt vault
• A quick “how to use this in 20 minutes a week” guide
• Future quests, updates, and advanced prompt packs as they roll out

Use the freebies until they pay you back in time, sanity, or Stripe pings. Then, when you’re ready, you’ll also have the option to share the upgraded gamified prompt app as an affiliate and get generous commissions for recommending something you already use.