ADHD 뇌에는 더 많은 프롬프트가 아니라 '상태 기반' 검색 시스템이 필요하다
Your ADHD Brain Doesn’t Need More Prompts, It Needs a "State-Based" Retrieval System
핵심 요약
ADHD 사용자를 위해 프롬프트를 주제별이 아닌 감정 상태별로 분류하여 실행 기능을 보조하는 시스템을 제안함.
- 상태 기반 분류 — 업무나 주제 대신 '압도됨', '브레인 포그' 등 자신의 감정 상태에 맞춰 프롬프트를 정리함.
- 3초 규칙 적용 — 접근성을 높이기 위해 프롬프트를 복잡한 데이터베이스가 아닌 즉시 접근 가능한 메모장에 배치함.
- 맥락 포함 템플릿 — 프롬프트에 ADHD 상황을 미리 포함하여 매번 상황을 설명해야 하는 인지적 부하를 줄임.
- 검증된 프롬프트 필터 — 실제로 효과가 입증된 프롬프트만 남겨 도파민 부족이나 미루기 습관을 해결하는 데 집중함.
I spent months collecting "god-tier" prompts only to realize I never used them when I actually needed them. If you have ADHD, the problem isn’t finding AI tools, but it’s that your executive function goes offline exactly when you need to trigger them.
After trial and error, I stopped organizing my prompts by "topic" (work, life, social...) and started organizing them by "internal state".
Here is the 30-minute setup I’m using to stop "prompt-paralysis":
- The "State-Based" Folders
Instead of a folder for "Email", I have a folder for "Overwhelmed". Instead of "Coding" I have "Brain Fog" etc. When you’re stuck, your brain recognizes your emotional state long before it can categorize the task. You need to find the solution where the feeling is.
- The 3-Second Rule
If your prompt library is buried in a complex Notion database or a deep folder structure, it’s dead. For ADHD, friction is the enemy. I moved my core "emergency" prompts to a simple system (like Google Keep or a pinned note) that I can access in one click.
- Context-Anchored Templates
I stopped saving raw prompts. Now, every prompt in my library includes a specific ADHD context ("I have 10 minutes of focus left, break this into micro-steps"...). This way, I don't have to explain my situation to the AI every single time I’m already struggling to think.
- The "Tested Only" Filter
I deleted every prompt I "found online" but hadn't used: my prompt library only contains prompts that have successfully pulled me out of a dopamine crash or a procrastination loop at least twice.
This structure changed everything. It turned AI from a "cool tool" into a reliable external brain that actually supports my executive function when I'm at my lowest.
Have you tried prompting based on your energy levels rather than the task itself?
Disclosure: this workflow is a deep dive into a system I’ve been refining, and I’ve recently outlined the full 30-minute setup guide here.
