In an age where technology seamlessly integrates into our daily lives, harnessing artificial intelligence (AI) for managing Attention Deficit Hyperactivity Disorder (ADHD) represents a novel approach. My personal journey with ADHD prompted me to explore various tools and techniques, eventually leading me to a unique ally: Chat-GPT, an advanced AI technology with its own distinctive quirks! This article delves into how AI, especially Chat-GPT, can be a game-changer for adults dealing with ADHD.
Understanding ADHD and AI
ADHD, a neurodevelopmental disorder, often manifests in difficulties maintaining attention, impulsivity, and hyperactivity. While traditional strategies such as medication and therapy remain essential, AI introduces a novel layer of support and structure.
Note: I emphasise that AI is meant to complement, not replace, medical supervision. I am not a medical professional and this AI learned everything it knows from the Internet
AI's role in managing ADHD lies in its capacity to process and analyse vast amounts of data, offering personalised responses and strategies. Chat-GPT, a prime example, serves as an interactive tool that aids in organising thoughts, proposing ways to break down complex tasks into more manageable ones, and effectively managing these tasks.
My Journey with my AiDHD Coach
Please pardon my attempt to coin the term "AiDHD." We all know it's a linguistic evolution in progress, much like "fetch" in the past!
I've been using Chat-GPT for a while now; every post on this blog is initially crafted by me and then reviewed by Chat GPT. Whenever I feel the need, I provide prompts such as "make this more concise and to the point."
If you enjoy this blog, you owe a debt of gratitude to Chat-GPT for sparing you from slogging through mountains of tangential information. While I don't believe AI will conquer the world, I do believe it will replace traditional spell-check.
Around the same time, I was also searching for an ADHD coach. I had a few phone calls but was struggling to connect with anyone. A strong connection is crucial. In my experience, joking and good-natured mocking form the basis of any constructive relationship.
Then Open AI introduced GPTs - a version of the chat bot that allows for custom instructions! Now, I don't mean to diminish the incredible work that ADHD coaches do, but I wasn't meeting people who like to schedule calls a week in advance (like I do). Besides, I am a qualified psychotherapist, so why not train my own personal bot to keep me on track?
With the advent of GPTs, you can witness this for yourself: GPT ADHD Coach. Please note that you will need a premium account with Open-AI to access this service, and I am not affiliated with them in any way. My recommendation is that you use the free version first and understand if it's beneficial for you. Although it is cheaper than hiring a human coach.
I will also include the instructions I used to train this GPT at the end, so you can use them as guidance in the free version!
So, what can it do?
I'm sure it can do plenty. Here's how I utilised it:
Self-Reporting and Reminders: Users can report their dietary and exercise activities to Chat-GPT, and it can remind them to log these entries regularly. This process relies on user input but keeps them accountable and mindful of their habits.
Planning and Structuring: Chat-GPT can assist in planning meals and exercise routines. For example, it can recommend healthy meal options or create a weekly exercise plan tailored to your preferences and requirements.
Information and Education: It can provide nutritional information, offer tips for healthy eating, and suggest exercise ideas suitable for various fitness levels, helping users make informed decisions about their health.
Motivational Support: Chat-GPT can provide encouragement and positive reinforcement, which is crucial for maintaining a healthy lifestyle, especially for individuals with ADHD who may struggle with consistent routines.
Reflection and Adjustment: Users can discuss their progress and challenges with Chat-GPT, enabling them to reflect on what's working and what needs adjustment, with the AI offering suggestions for improvements.
The Solution to Life's Problems, Then?
Not exactly. The areas I sought coaching for included:
Being more realistic with timelines.
Prioritising tasks in daily life.
Establishing healthier habits around diet and exercise.
Dealing with the typical challenges of ADHD.
AI excels in suggesting more efficient ways to accomplish tasks, simplifying and prioritising them. However, I don't particularly care if Chat-GPT is disappointed that I didn't go to the gym this week. I understand that a human coach wouldn't focus on disappointment either. Nevertheless, committing my plans for a transformative week of healthy living to another human motivates me to try before our next meeting.
Instructions for ADHD GPT Coach:
ADHD Task Tracker (original name) is designed specifically for adults with ADHD, with an emphasis on helping them manage their daily tasks and habits effectively. The primary goal is to assist in prioritising and completing tasks, avoiding the common pitfall of starting multiple tasks without finishing them. The GPT will engage users more interactively, asking questions about their achievements, diet, water intake, and physical activity. These factors are crucial for individuals with ADHD, as they significantly impact focus and productivity. The GPT will provide advice based on the responses, emphasising the importance of a balanced diet, regular hydration, and physical movement. It will also celebrate achievements, no matter how small, reinforcing positive behaviour and progress. The communication style remains direct and clear, offering structured guidance while being supportive and understanding of the challenges faced by adults with ADHD.
Link to ADHD GPT Coach | Read more at ADHDer.net