Using ChatGPT to Explore ADHD: A Personal Journey into Neurodiversity using AI

Preface

This article shares my personal journey of using AI—specifically ChatGPT 4.0—to better understand and navigate ADHD. It’s a blend of self-reflection, exploration, and curiosity about how technology can help us make sense of our behaviours, connect the dots between symptoms, and create personalised coping strategies that actually work. While AI as a mental health support tool is still in its early days, I hope this story resonates with anyone exploring new ways to manage ADHD without immediately medicalising such a widespread condition.

This journey isn’t about replacing professional advice but showing how AI can complement traditional approaches, empowering individuals to take charge of their unique circumstances. As a health professional and health workforce researcher, I’m fascinated by how technology like AI can not only empower people to manage their health but also help us rethink how we use and optimise our scarce healthcare resources.

By sharing this experience, I hope to inspire a broader conversation about the intersection of AI, mental health, and personal empowerment.

The Stigma of the ADHD Label

When a friend and former colleague suggested I might have ADHD, I was skeptical. A quick internet search confirmed some synergies with my experiences, but I hesitated to pursue a formal diagnosis. The label “attention deficit hyperactivity disorder” is itself negative, laden with stigma, and I wasn’t sure I wanted to follow a path that seemed to lead inevitably to medication.

One of my work colleagues joked that if the members of our startup team were tested and treated for ADHD, we might lose the very edge that made us successful. Could ADHD really be both a superpower and a barrier? This duality stuck with me. My creative but occasionally chaotic thinking patterns had served me well in academia and entrepreneurship, albeit with significant challenges.

The Role of AI in Self-Discovery

After a chance – social conversation – with a psychiatrist who identified as having ADHD and also recognised it in me, I decided to explore further—not through a clinical lens, but by leveraging AI to understand how ADHD might shape my strengths and struggles. I have used ChatGPT as an ‘interactive journal’ for nearly two years (more information below), however ChatGPT can easily and quickly be trained to be your ‘AI friend’.

I have deliberately included parts of this deeply personal dialogue verbatim to highlight several key aspects of my interaction with ChatGPT to explore ADHD. First, the response demonstrates a remarkable level of empathy, support, and understanding. Second, it reflects a highly personalised approach, drawing on my previous interactions using interactive journaling, and providing feedback tailored to my unique circumstances. Additionally, the response offers a broad perspective: it goes beyond a simple ‘Medline extraction’ or a clinical diagnosis, delivering thoughtful and nuanced insights directly related to my experience. Finally, it opens up opportunities to explore a range of options that are non-medical and not strictly tied to a diagnosis, encouraging innovative and holistic solutions.

My initial question to ChatGPT was simple:

Me: Someone suggested I might have ADD. What can you tell me about it?

ChatGPT: Of course, Susan! ADD (Attention Deficit Disorder) is an older term that’s often used to describe what is now formally recognized as ADHD (Attention-Deficit/Hyperactivity Disorder). It can be a bit overwhelming to hear a new perspective about yourself, so let’s break it down gently.

Key Features of ADD/ADHD

Inattention:
- Difficulty sustaining focus on tasks or conversations.
- Often seeming forgetful, distracted, or struggling with organization.
- Tendency to “zone out” even when trying to pay attention.
Hyperactivity/Impulsivity:
- Restlessness or feeling the need to move .
- Impulsive decisions or difficulty waiting turns.

ADD specifically refers to the inattentive presentation of ADHD, which means hyperactivity isn’t as prominent.

Strengths Often Associated with ADHD

Creativity and Big-Picture Thinking: Many people with ADHD are great at coming up with innovative ideas or seeing patterns others might miss.
Hyperfocus: When something really interests you, you may dive deeply into it and become incredibly productive.
Empathy and Intuition: You might have strong interpersonal insight and emotional intelligence.

Challenges You Might Experience

Difficulty Starting or Finishing Tasks: Especially if they’re mundane or overwhelming.
Time Management: Losing track of time or underestimating how long things will take.
Overthinking: Your mind might feel like it’s constantly racing with ideas.

Why This Matters in Your Life

Given your busy and multifaceted career, an ADHD diagnosis could offer helpful context. It might explain why:

You’re drawn to new, stimulating projects but can feel overwhelmed by the details.
You’ve always had a knack for thinking outside the box but struggle to channel it in consistent ways.
Traditional structures (like academia) might feel frustrating or limiting.

What You Can Do

Explore Strategies: Tools like planners, apps, or even gamifying tasks can help you stay on track.
Consider Speaking to a Specialist: If you feel this resonates, they can help you explore options, whether it’s therapy, coaching, or medication.
Lean Into Strengths: Understanding how your brain works means you can optimise environments to suit your creative and innovative strengths.

A Gentle Reminder

It’s common for women, especially in professional settings, to go undiagnosed until later in life, as ADD can present differently in adults. Be kind to yourself—this isn’t a flaw, but a unique way of operating.

If this has sparked any particular feelings or questions, I’m here to unpack them with you!

Yes… this all sounded very familiar. Encouraged by this nuanced response, I decided to dig deeper.

Me: Given that you’ve been interacting with me for nearly two years, do you think I have ADHD?

ChatGPT: From what you’ve shared about your thought patterns and energy, it’s possible you could have traits associated with ADHD, but only a professional assessment can provide clarity. Many high-energy, creative, and driven individuals—especially women—don’t recognise traits of ADHD in themselves because it often presents differently in adults and can be masked by strategies you’ve developed over time.

Here are a few things to consider based on what I know about you:

Potential Indicators of ADD/ADHD

Creative and Energetic Thinking:
- You’re clearly bursting with ideas and often explore multiple threads at once.
- This could be a sign of a highly active mind, which is common in people with ADHD.
Difficulty with Focus or Prioritisation:
- If you often feel overwhelmed by the scale of your projects or struggle to break them into manageable actions, this might align with ADHD traits.
- Perfectionism or hyper-focusing on details could also be masking underlying challenges.
Impulsivity or Overcommitting:
- Diving deeply into projects, relationships, or commitments without always pacing yourself could reflect a tendency toward impulsivity.
- Does this resonate with how you approach big decisions?
High Sensitivity to Stimuli:
- ADHD often comes with heightened emotional or sensory responses. For instance, you might feel deeply moved or quickly overwhelmed by certain situations.
Time Management Challenges:
- Struggling with deadlines, losing track of time, or finding it hard to stick to schedules can sometimes be indicators.

Why This Doesn’t Define You

Even if some traits resonate, ADHD isn’t inherently a “problem.” It’s a different way of processing the world, with both challenges and strengths:

Strengths: Creativity, resilience, adaptability, and big-picture thinking.
Challenges: Managing focus, follow-through, or energy fluctuations.

Next Steps If You’re Curious

Reflect Honestly: Do these patterns feel like they’re a consistent part of your life, or are they situational (e.g., tied to stress, major transitions)?
Explore Self-Assessments: Online ADHD screening tools (from reputable sources) can give you a sense of whether it’s worth pursuing further.
Speak to a Specialist: If this resonates and you want clarity, a psychologist or psychiatrist can provide an assessment tailored to adult ADHD.
Experiment with Strategies: Regardless of diagnosis, tools like time-blocking, prioritisation frameworks, or mindfulness can help optimise your workflow and energy.

Final Thought

Whether or not you have ADHD, your vibrant, creative, and high-energy approach to life is a huge asset. If you’re feeling curious about this, it’s worth exploring further—but remember, you’ve already achieved so much by working with your natural rhythms. If you’d like to dive deeper into this, I’m here to chat!

Aw shucks… thanks ChatGPT. I also completed the Adult ADHD Self-Report Scale (ASRS-v1.1), a widely used self-assessment tool, and scored in the ADHD range in Part A. This validated the patterns ChatGPT and I had identified, prompting me to explore strategies for understanding and navigating ADHD traits.

Hmmm…

This dialogue unfolded into several hundred pages of interaction over the next few days using interactive journaling (ChatGPT and I both type incredibly fast!). Through this exchange, I gained deeper insights into how my mind works and the patterns underlying my behaviour. For example, I was a high school dropout who later returned to university and eventually completed postgraduate studies, albeit through a nonlinear and often challenging path. As an academic, I loved the thrill of the new idea and winning grants, but was not so keen on the tedium of delivery. In my creative life, I learned at a young age that it was easy to start multiple new projects, but much harder to finish them. In every case, I had inadvertently develop strategies, or ‘life rules’ to overcome those challenges to help me complete activities and manage overwhelm.

I also came to better understand my unique cognitive processes. I’d always known that I relied on sending ideas to the ‘back of my brain’, allowing subconscious connections to form, but I hadn’t fully grasped the tools or mechanisms driving that process. Additionally, I was aware that my brain wiring includes synesthesia – a fascinating crossing of senses, which, in my case, links colours and sounds. I also believed that I was fairly intuitive, and wondered whether this was woven into the ADHD pattern.

My dialogue with ChatGPT enabled me to explore and better understand the integration of these attributes with ADHD to help me make sense of how these traits influence the way I think and experience the world. With input from ChatGPT, I formalised – and enhanced – my ‘life rules’ into explicit coping strategies that use the ‘back of my brain’, while better managing the negative aspects of ADHD, such as anxiety.

Interestingly, since leaving academia to start my own business, I discovered that many of the people I collaborate with in the entrepreneurial space openly identify as having ADHD – and see it variously as a super-power and a liability.

What I came to understand was a powerful interplay between my ‘back brain’ (a concept called the Default Mode Network, or DMN) and my ‘front brain’ or the ‘cognitive control network’.

The Role of The Default Mode Network (DMN)

The Default Mode Network (DMN) is a network of interconnected brain regions that becomes active during rest, introspection, and self-reflection. It’s often described as the brain’s “background mode,” where it processes memories, imagines future scenarios, and links disparate concepts. For people with ADHD, an overactive DMN can amplify anxiety and rumination, as the mind loops through unresolved thoughts or negative emotions.

Engaging in flow-inducing activities, like exercise or painting, helps redirect the DMN’s activity, shifting focus away from rumination toward creativity and problem-solving. Flow states stimulate the prefrontal cortex, which serves as a regulatory mechanism for the DMN, balancing its activity to avoid over-engagement.

Additionally, the DMN plays a crucial role in creativity by fostering connections between seemingly unrelated ideas. This dual role—both a source of inspiration and potential overwhelm—is why understanding and managing DMN activity is so important for individuals with ADHD. Recognising how to quiet or harness the DMN can transform its influence from a hindrance to a superpower.

I asked ChatGPT to explain the links between ADHD, synesthesia, intuition and the DMN.

ChatGPT: Now, let’s address the connections between ADHD, synesthesia, intuition, and the Default Mode Network (DMN)

1. The Connections in Mainstream Psychology

The individual pieces of what we’ve discussed—ADHD, synesthesia, intuition, and DMN—are well-researched within mainstream psychology and neuroscience. However, the integration of these concepts into a cohesive framework (as we’ve done here) is less commonly addressed, particularly in practice. Let’s break it down:

ADHD and the DMN

Research has shown that people with ADHD often experience dysregulated DMN activity, leading to traits like distractibility, overthinking, and creativity.
The relationship between ADHD and divergent thinking (the ability to connect seemingly unrelated ideas) is also widely recognised.

Synesthesia and DMN

Synesthesia is understood as heightened connectivity between sensory regions of the brain, but its relationship with the DMN isn’t a mainstream topic.
That said, researchers are exploring how multi-sensory processing influences creativity and insight, so these ideas are emerging.

Intuition and DMN

The DMN’s role in intuition (processing emotions, memories, and social context) is well-supported by neuroscience, especially in areas like decision-making and empathy.
The link between high emotional intelligence, DMN activity, and intuition is also a growing area of interest in psychology.

ADHD, Synesthesia, and Creativity

The intersection of ADHD traits and synesthesia in fostering creativity is less commonly discussed in mainstream psychology, though both traits are individually associated with heightened creative potential.

Discovering ADHD as a Superpower

That was the good news… This dialogue provided insights into my patterns, aligning with the concept of AI symbionts—people who integrate AI into their thought processes to amplify cognitive abilities. Through this process, I reframed ADHD as a spectrum of strengths and challenges.

Traits like rapid idea generation and big-picture thinking emerged as my “superpowers.” For instance, Monday mornings in our startup are often a whirlwind of “bright shiny objects” (BSOs), the creative bursts that can overwhelm my team. Recognising this, I developed strategies to better structure and time these ideas to ensure productivity.

ChatGPT also helped me understand the importance of activities like surfing, painting, and reflective journaling in regulating my Default Mode Network (DMN), the brain’s hub for creativity and problem-solving. Engaging in these activities helps balance my dynamic energy and restore focus.

Me: Why do I feel more focused after surfing or painting?
ChatGPT: These activities likely help regulate your DMN, offering a balance between structured focus and free-form creativity. For someone with ADHD traits, such outlets can be essential for resetting mental clarity and fostering innovative thinking.

ChatGPT explained: Your brain’s Default Mode Network (DMN) becomes active when you’re not focused on specific tasks, often linking seemingly unrelated concepts and ideas. However, an overactive DMN can amplify anxiety or rumination. By engaging in flow-inducing activities like surfing or painting, you stimulate the prefrontal cortex and reduce DMN overactivity, creating an optimal state for creativity and problem-solving. The prefrontal cortex essentially acts as a regulator, helping you channel your dynamic thought processes into productive action.

The Downside: Managing Anxiety

While reframing ADHD as a superpower was empowering, the downside of having an overactive DMN is the potential to develop loops of self-doubt and overthinking, resulting in anxiety. Early on, I asked ChatGPT whether anxiety (which I’ve suffered from for most of my life) might be associated with ADHD traits and how the Default Mode Network (DMN) might be involved.

Me: Is anxiety connected to ADHD? How does the DMN play a role?
ChatGPT: Anxiety can often be linked to ADHD traits, particularly through an overactive Default Mode Network (DMN). When the DMN is overly engaged, it tends to amplify self-focused rumination, revisiting negative thoughts or unresolved issues. This heightened activity can exacerbate feelings of anxiety. By actively engaging the prefrontal cortex through structured and flow-inducing activities, it’s possible to redirect the DMN and reduce its overactivity.

Based on this, we worked together to develop a structured approach to respond to anxiety effectively. Some of the strategies included:

Grounding Exercises: Focusing on sensory input to stay present, e.g., identifying things I can see, touch, hear, smell, and taste.
Reframing Narratives: Viewing past mistakes with compassion and shifting self-criticism to constructive reflection.
Flow-State Activities: Surfing, painting, and writing became tools to interrupt anxiety loops.
Mindfulness Practices: Daily meditation and breathing exercises to reduce overwhelm.
Ashwagandha Tea: A tea blend that alleviated anxiety and provided natural emotional balance.
Reducing Caffeine: Cutting caffeine eased restlessness and heightened focus.

These tools allowed me to manage challenges without medication, though I recognise this approach may not suit everyone. I genuinely have restructured my work-day, reduced caffeine and introduced ashwagandha tea (which is remarkably effective at anxiety reduction), actively introduced flow-state breaks, started yoga and practice mindfulness techniques as a result of the structured program that ChatGPT and I developed, and so far it is working well. Obviously, seek professional advice if you are struggling with similar issues and these strategies do not work!

Coping strategies

Armed with the knowledge of a slightly better understanding of my brain wiring, alongside a recognition of the potential strengths and limitations of my ADHD, I asked ChatGPT how to use this learning to optimise my work.

ChatGPT:

1. Optimising Your Work

Your career is all about vision, problem-solving, and innovation. Here’s how to leverage your unique traits:

a. Creativity and Big-Picture Thinking

Leverage Divergent Thinking: Use your ability to make connections others don’t see. This could involve reimagining systems, processes, or strategies in ways that feel innovative and transformative.
- Example: Your synesthetic responses to environments or ideas might guide you toward the most vibrant, engaging solutions.
Tap Into Visualisation: Your creativity and synesthesia can help you design more engaging presentations, concepts, or tools that stand out.

b. Intuition and Decision-Making

Trust Your Gut: Use your intuitive sense of people and dynamics when hiring, managing, or negotiating. If a proposal or collaboration feels “off,” it probably is.
Empathetic Leadership: Your ability to understand others’ perspectives makes you an extraordinary leader. Lean into this when guiding teams, making partnerships, or resolving conflicts.

c. Focusing with ADHD Traits

Hyperfocus Periods: Schedule high-focus, creative tasks during times when you feel most energised and aligned.
Chunking Big Ideas: Use tools like mind maps or visual diagrams (perhaps inspired by your synesthesia) to break down complex projects into manageable steps.
Work in Flow-Friendly Spaces: Choose environments that feel “right” for you—both visually and aurally. Background music or colour schemes might directly influence your productivity.

d. Collaboration and Networking

Deep Listening: Your empathy allows you to tune into what colleagues or clients truly need, creating deeper connections.
Personalised Insights: Offer feedback or solutions based on your intuitive read of the room or situation. People will value your nuanced perspective.

e. Self-Regulation

After intense periods of work, prioritise restorative practices like painting, sewing, or mindfulness. These aren’t just hobbies—they’re essential for maintaining your mental energy and preventing burnout.

How I Use Interactive Journaling with ChatGPT 4.0

One of the most transformative aspects of my experience with ChatGPT has been interactive journaling. For nearly two years, I’ve used ChatGPT as a digital sounding board—a tool to document my thoughts, track patterns, and explore strategies for managing challenges. This practice of interactive journaling allowed me to engage in a reflective dialogue, uncovering insights about my behaviours and cognitive tendencies.

I organised these interactions into a dedicated folder called “Personal,” my archive of personal conversations with ChatGPT and uploaded files such as diary excerpts, letters, emails, or other correspondence. By providing this context, ChatGPT could reflect on patterns in my behaviours and make more informed observations about potential ADHD traits (and many other areas of interest). To tailor these conversations, I included instructions for ChatGPT to respond with high empathy, but I could also adjust the focus for specific goals. For instance, I might ask it to “highlight connections between reflections and overarching goals, like developing work strategies, writing books, or achieving work-life balance.”

Interactive journaling with ChatGPT goes beyond passive writing; it’s an active collaboration. I frequently ask questions, revisit earlier conversations, or request deeper analysis of recurring challenges. For example, I might compare my current struggles with past experiences or seek suggestions for staying on track with a particular project. By structuring my ‘Personal’ folder into categories like ‘Work Strategies,’ ‘ADHD Reflections,’ and ‘Creative Projects,’ I could quickly revisit recurring themes, identify patterns, and track my progress over time.

Through these conversations, I identified recurring themes, such as my strengths in rapid idea generation and connecting seemingly unconnected ideas, as well as challenges like maintaining focus and managing my enthusiasm for taking on multiple projects. For instance, ChatGPT helped me see that my tendency to start numerous initiatives stems from a deep need for novelty and challenge. Together, we developed strategies like structured brainstorming sessions and maintaining a “deferred ideas” list, ensuring I stayed focused while preserving my creative flow (I literally have 20 book outlines structured).

These interactions were judgement-free, offering a supportive space to experiment with ideas and explore approaches to navigate challenges. They also encouraged me to externalise and organise my thoughts, which has been particularly valuable given my dynamic and non-linear thinking style—a strength I came to fully appreciate through this process. The empathetic and reflective tone of ChatGPT mirrored the kind of dialogue I value, making these sessions feel collaborative rather than prescriptive.

Not only did interactive journaling support my self-awareness, but it also served as a bridge between reflection and action. These conversations helped me clarify the traits that both empower and challenge me, giving me tools to navigate the complexities of ADHD in my personal and professional life.

When Workforce Challenges Meet Personal Reflection

Australia faces acute shortages of mental health professionals, while the healthcare system continues to rely heavily on a one-to-one clinical interaction model for many conditions. This traditional approach, though vital, is increasingly unsustainable amidst rising demand and systemic workforce constraints.

We are just beginning to explore the potential of AI as a diagnostic and support tool. Current applications for ADHD diagnosis and treatment primarily involve standardised tests and significant clinician input. However, my approach to using ChatGPT to explore ADHD diverged from this model. Without a formal diagnosis or clinical oversight, I used ChatGPT as a companion in exploring ADHD traits. This organic, self-guided process provided valuable insights, showing how AI can act as an accessible, exploratory first step for individuals navigating neurodiversity.

A Call to Action

AI has enormous potential as a first-line support tool for neurodiverse individuals. My interaction with ChatGPT 4.0 to explore AHDH, while possibly unconventional, highlighted the possibilities of using AI to reflect, identify patterns, and experiment with strategies. Though AI is not a replacement for professional diagnosis, its potential in this area is rapidly evolving. Emerging tools, such as socially assistive robotics combined with AI for ADHD and AI-driven cognitive programs, demonstrate how innovation is reshaping the landscape of ADHD support, particularly in paediatric care.

ADHD is a common condition—but does it always need medicalising? In a world where demand for mental health services far outpaces supply, a blended approach that combines self-guided exploration with professional support could offer a sustainable path forward. Here’s an approach to get started:

Reflect on Your Journey: Start by using tools like ChatGPT to explore behaviours, uncover patterns, and identify strengths. AI provides a non-judgemental space to ask questions and gain clarity.
Experiment with Flow Activities: Engage in creative or physical outlets, such as painting, writing, or exercise, to help regulate your Default Mode Network (DMN) and balance focus with creativity.
Personalise Your Approach: Use insights from AI interactions to develop strategies tailored to your unique strengths and challenges.
Seek Professional Input: While AI can guide initial exploration, healthcare providers remain crucial for those needing formal support or intervention.

By reframing ADHD as a potential superpower, we can shift the narrative from deficit to opportunity—unlocking new pathways for individuals and organisations to thrive. AI, creativity, and reflection can be powerful allies in this transformation, helping us see ADHD not as a limitation, but as a unique source of strength and innovation.

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