My Complete AI-Powered ADHD Task Management System

I tried 27 productivity systems before my ADHD diagnosis.

Every single one failed.

Not because I wasn’t trying. Not because I’m lazy. But because they were all built for brains that work differently than mine.

Then I got diagnosed at 47 and everything clicked.

The problem wasn’t me. It was the systems.

So I built one that actually works with an ADHD brain. Not against it.

Here’s the complete system I’ve been using for six months. The one that’s still running past Thursday.

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The Core Problem Nobody Talks About

ADHD task management isn’t about remembering tasks.

It’s about:

• Capturing thoughts before they vanish

• Organizing chaos without getting lost in organization

• Choosing what to do when everything feels equally urgent

• Remembering what you were doing after an interruption

• Recovering when the system inevitably breaks

Traditional productivity systems fail because they assume you have working memory, consistent executive function, and the ability to maintain context across time.

You don’t.

Neither do I.

So I stopped trying to fix my brain and started using AI as external executive function.

Here’s how.

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Part 1: Daily Capture (Brain Dump Protocol)

The Problem: Thoughts vanish before you can write them down.

Or you write them down and forget where.

Or you write them down, remember where, but have no idea what “fix button thing” means three days later.

The System:

Step 1: One inbox. No exceptions.

Everything goes in Apple Notes “Brain Dump” folder.

Not Tasks. Not Someday. Not “Quick Ideas.”

One folder.

Every thought, task, idea, reminder, random 2am panic about something you forgot.

All of it.

Your brain stops hunting for where things live.

Step 2: Voice notes for thoughts that won’t wait.

Keep voice memos on your phone’s home screen.

The second you think of something: record it.

Don’t try to make it coherent.

Just talk.

“Need to email Sarah about the thing. Also the button color is wrong. And I think I forgot to pay the electricity bill. Check on that.”

Perfect.

Step 3: End of day brain dump.

At 5pm (or whenever your day ends), open Notes and type everything still bouncing around your head.

Don’t organize. Don’t prioritize. Don’t edit.

Just dump.

Sample brain dump:

email sarah project update
fix checkout button - color wrong maybe?
call mom
electricity bill - did i pay it?
client feedback on homepage
that design idea from shower this morning
research notion alternatives
buy milk
figure out why analytics are broken

It’s a mess.

That’s the point.

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Part 2: AI Sorting (The Nightly Janitor)

The Problem: Looking at that mess triggers decision paralysis. Your brain can’t prioritize when everything feels important.

The System:

Step 1: Copy everything into Claude.

All of it. Voice memo transcripts, brain dumps, everything.

One conversation per day works. Or one conversation per week. Whatever doesn’t make you feel pressure.

Step 2: Use this exact prompt: