Using AI to Support Your Executive Functioning

You know what you need to do. You just can't start it. Or you've got so much on that you can't choose, and the admin pile keeps growing.

This workbook shows you how to use AI chat tools like ChatGPT, Claude, Gemini and Copilot to take some of that load. Not to think for you. To get you started, help you choose, and get the words out when your brain won't.

You don't need a diagnosis. You don't need to be technical. Most of it is as simple as sending a message.

Start with the sentence that sounds like you

• "I can't start"
• "I'm overwhelmed"
• "I keep doing the interesting thing instead of the important one"
• "I need to write a message and I can't"
• "I'm too upset to think straight"
• "I have a form to fill in"

Each one sends you to the prompt you need.

What it helps you do

• Break a task down until the first step is small enough to do
• Sort an overwhelming list into what matters this week and what can wait
• Plan a realistic day that includes breaks
• Turn rough notes into a clear email that still sounds like you
• Rehearse a difficult conversation before you have it
• Understand forms and letters in plain English

Why it's different

Every prompt was tested in ChatGPT, Claude and Gemini before it went in, and the example answers are real. Prompts are written to get short, usable answers, not pages of advice. There's a part on why AI tends to agree with you and how to get an honest answer instead. And clear rules on what not to paste in.

What you receive

• The workbook: 11 parts, each with the prompt, an example answer, what to do next, and space to try it
• The Prompt Library and Quick Tool Guide: every prompt ready to copy and paste on your phone, plus the privacy and settings you need for each AI tool. Kept separate so it can be updated when the tools change.

Both are PDFs, ready to download straight after purchase.

Who wrote it

Emma Redman, psychotherapeutic counsellor and neurodiversity-focused coach based in Oxfordshire. MNCPS (Acc.), ADHD-CCSP. "I wrote this workbook because the adults I work with kept asking for something they could use at 11pm, without having to explain themselves first."

Questions

Do I need to pay for an AI tool? No. The free versions of ChatGPT, Claude, Gemini and Copilot are enough.

I've never used AI. Is this for me? Yes. There's a five-minute start for complete beginners.

Can I use it for work? Yes. Some parts are written for work tasks. Use only the AI tool your employer allows.

Is this therapy? No. It's a self-help workbook, not therapy, medical, legal or financial advice.

For personal use only. Content checked September 2026.