Copy-Paste Prompts for ADHD Decision Paralysis, Task Avoidance & Email Chaos

For when the system works but your brain still won’t brain

So here’s the thing.

You’ve got the task management system running.

(If you missed it: here’s the complete AI-powered ADHD task system that this builds on. It covers the daily brain dumps, nightly sorts, and how to actually organize the chaos. This article assumes you’ve got that foundation.)

You’re doing the brain dumps. The nightly sorts. Claude’s giving you your one task for tomorrow.

And then you sit down to actually DO the task and...

Nothing.

Your brain just goes “nah.”

Or you open your email and there are 36 unread messages and your chest gets tight and you close the tab.

Or you’re staring at three tasks that all feel equally urgent and you can’t pick one so you pick none and scroll Twitter for 20 minutes instead.

Yeah.

The system gets you organized.

But organization doesn’t fix the moment when your brain refuses to cooperate.

That’s what this is for.

The specific prompts for the specific moments when everything falls apart.

Not theory. Not explanation.

Just “my brain is doing the thing, here’s what to copy-paste right now.”

Let’s go.

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Part 1: Decision Paralysis (When Everything Feels Equally Urgent)

The Problem: You’re looking at your task list. Three things need to happen today. All of them feel important. Your brain can’t choose. So you choose nothing and suddenly it’s 2pm and you’ve accomplished exactly zero things.

What’s Actually Happening: Your prefrontal cortex is trying to calculate which task has the highest value/effort ratio while your amygdala is screaming that all of them are important and choosing wrong will be catastrophic.

So your brain just... freezes.

Quick note: The task system I published last week handles the organizing part—capturing thoughts, sorting chaos, choosing your daily priority. But it doesn’t handle this moment. When you know what you should do but your brain won’t cooperate. That’s what these prompts are for.

The Prompt: