Overwhelmed by Planning? AI Can Make It Easier for Neurodiverse Brains

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Hi Friend,

Isn’t it a little freaky how quickly AI became a part of our world?

A few years ago, I was ranting about how it would destroy students' writing skills. Now, I use AI to remind me to get my laundry, double-check my packing lists, and break down big projects into doable chunks.

While I am a little hesitant about the future of AI (I watched iRobot too many times), I’ve learned how to leverage it to fill in some of my executive function gaps.

Most recently, I’ve been using it to help me plan a workshop, social media content, and travel.

Today, we’re exploring how you can leverage AI to make planning easier as a neurodivergent individual.

Let’s dive in.

Planning Paralysis

There’s a common thread amongst many neurodivergent brains, especially those with ADHD, who are Autistic, or who struggle with executive function: planning paralysis.

We have a great idea, but instead of starting, we make lists, do research, and overthink every detail or get completely off track.

Last month, that was me.

I was selected to speak at another conference. Exciting! But, with only 10 days to go, I hadn’t started. Whenever I thought about starting, I couldn't bring myself to.

Eventually, I noticed my procrastination was eating away at my sleep. I knew I needed to put a stop to it. So, I sat at my desk and used the first step from my course to break the procrastination cycle: I identified the emotions getting in the way.

Confusion.

I realized I had no clue how to start. That’s what was blocking me. So, I used AI.

I asked ChatGPT to break down the steps for writing, rehearsing, and memorizing a speech over ten days. Then, I told it to, “Make the first step so simple I would be silly not to do it.”

BOOM! In seconds, I had a clear plan. No more confusion. Much less avoidance.

Why Planning Feels So Hard For People with ADHD

Neurodiverse adults, especially those with ADHD, struggle with the executive function skill of planning. That’s because multiple executive function skills are required to work in unison.

Metacognition - setting a clear endpoint and knowing what done looks like
Prioritization - determining where to start
Emotional regulation - managing the emotions that might prevent us from starting

That’s a lot! Planning isn’t simple. And, when we struggle with planning, we are tempted to take shortcuts like…

Waiting for motivation (spoiler: it’s unreliable)
Trying to plan everything in our heads (our working memory isn’t that powerful)
Procrastinating by planning (a detailed 20-step plan is procrastination in disguise)

How Neurodiverse Brains Use AI to Make Planning Easier

AI isn’t just good for drafting emails and drawing people with an unrealistic number of fingers. It can also be a powerful executive function support tool.

Instead of battling with the challenge of planning, neurodiverse brains can leverage AI. Here are five ways:

#1 Generate Planning Questions

When you don’t know where to start, have AI guide you. Ask:

“I want to plan my week. What are 5 questions I can ask myself to create a solid plan?”

“I need to prepare for a job interview. What should I focus on first?”

AI can structure your thinking, making planning feel less overwhelming. I love this strategy because it still requires us to think critically and creatively, all of which we cover in my course, Adult EF Skills 101.

#2 Break Down Big Tasks

Using tools like Goblin Tools or ChatGPT, you can break an overwhelming task into smaller, manageable steps.

Maybe ‘clean the apartment' has been on your to-do list for too long. Try writing, “I need to clean my apartment. Break it down into 10 simple steps.”

If meal planning feels impossible, try, “I want to cook dinner three times this week. Create a simple menu with three options that take less than 30 minutes. Next, create a grocery list with all of the ingredients.”

You can read my full guide to neurodivergent meal planning here.

#3 Improve a Plan You Already Made

Got a rough idea of where to start but not sure if it’s complete? Ask AI:

“Help me create a packing list for a trip to NYC.” Then, follow up with, “What are 3 questions I can ask myself to improve this list?”

This helps refine your plan without overthinking it while also giving you a chance to practice problem solving skills.

#4 Remove Decision Paralysis

Too many choices? Let AI narrow them down:

“I have these ingredients: [list them]. What can I make for dinner in under 30 minutes?”

“I want to start reading more. Give me 3 book recommendations based on my interest in [genre].”

This saves mental energy, minimizes decision paralysis, and helps you take action faster.

#5 Create a Step-by-Step Schedule

If you seek more structure in your day, AI can give you a clear roadmap (just like I did for my presentation).

Ask:

“I have 10 days to research and write up a report about [insert specifics]. Create a daily schedule for me (skip weekends).”

“I need to declutter my room in 3 days. What should I do each day?”

This removes the guesswork, making it easier to follow through.

Summary

AI can be a powerful executive function tool, not just for email writing, but for breaking down tasks, creating structure, and planning. Here’s how to use it:

1. Ask AI to generate planning questions when you feel stuck.

2. Use AI to break big tasks into small steps so they feel doable.

3. Refine your plan with follow-up questions instead of overthinking.

4. Let AI narrow your options when decision paralysis hits.

5. Have AI create a step-by-step schedule to give you clear action steps.

This week, when you’re feeling stuck or confused, see if AI can help.

In service,

Eric

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About the Author

Eric Kaufmann is a Professional Educational Therapist and Certified Executive Function Coach. He is the Co-founder of UpSkill Specialists, an online adult executive function coaching company that guides adults in overcoming disorganization, procrastination, and productivity roadblocks so they can unlock their potential. He is also the founder of Elevate Learning Solutions, an Educational Therapy practice located in San Clemente, CA, that supports neurodivergent students in becoming independent and confident.