I’m 39, and a month ago I found out I have ADHD. For three decades, I thought I was just bad at staying organized, that my memory was a total disaster, and that my impulsiveness was a character flaw. What I didn\u2019t realize was that by working with AI, I\u2019d developed habits that perfectly support my neurobiology.<\/p>
Now that I have a diagnosis, I see my work with AI in a whole new light. It’s no accident that AI has become my best partner. It’s a response to the needs I’ve always had because of my neurodivergence.<\/p>
Before I got diagnosed with ADHD, my day-to-day felt like nonstop problem-juggling. “Procrastination” doesn\u2019t even come close. It was more like a total shutdown anytime a task didn\u2019t offer instant gratification or spark my interest. I\u2019d forget where I left my phone or the headphones I was literally holding a second ago. I\u2019d head to the kitchen for a glass of water and come back empty-handed because I forgot why I went. For someone else, that\u2019s just being scatterbrained. For me, that was the norm.<\/p>
The impulsiveness in my conversations wore me out, too. Before the other person could finish their thought, I\u2019d already cut in with my own take. It led to conflicts I never fully understood. I thought I was just inattentive or lacking empathy. Turns out it was something deeper\u2014neurology, not a choice.<\/p>
Funny thing is, when something grabbed my attention\u2014IT, system architecture, artificial intelligence\u2014I could disappear for hours. What ADHD calls hyperfocus<\/strong> felt magical to me. Time just stopped. The world fell away. It was just me and the task. Unfortunately, as soon as the hyperfocus ended, chaos and exhaustion hit, along with the feeling that everything was falling apart.<\/p> Even though I\u2019m smart, I never finished university. I just couldn\u2019t stay focused through boring lectures and those abstract courses. Now I know it\u2019s ADHD. I went 39 years without a label, not realizing it\u2019s a real neurological condition, not a personal failure.<\/p> Not quite a month ago, I had a chat with Perplexity\u2014an AI tool I\u2019ve been using for a year. I told it about my experiences: how my memory lets me down, how easily I fall apart, how I get carried away by impulses. The AI suggested I take the DIVA-5 test\u2014a standardized questionnaire for diagnosing ADHD in adults.<\/p> At first I thought \u201cmaybe someday,\u201d but the name alone pointed me in the right direction. Curious, I booked an appointment with a psychologist who specializes in ADHD. He\u2019s the one who conducted the structured interview with me \u2014 because DIVA-5 is a conversation with a clinician, not something you fill out yourself. <\/strong>The results were clear.<\/p> Next, armed with those results, I went to a psychiatrist, <\/strong>who ultimately confirmed what the algorithm had hinted at earlier and what the interview with the psychologist showed: Attention-Deficit\/Hyperactivity Disorder.<\/p> It was a relief, not a shock. Deep down, I kind of expected it. Now I\u2019ve got a paper that says: it affects you<\/em>. It was surprising, but it wasn\u2019t scary. It was grounding<\/strong>. Finally, all the pieces of the puzzle fell into place. Every ‘mistake’ in my life, every ‘weakness,’ suddenly made sense.<\/p> Here\u2019s the most interesting part: for three years before my diagnosis, I was using AI like it had been designed specifically for someone with ADHD. I didn\u2019t realize it. Now I do.<\/p> Procrastination in someone with ADHD isn’t laziness or a lack of discipline. It’s a dopamine regulation issue\u2014the brain craves stimulation, and a boring task just doesn’t provide it. I wrestle with this every day. Sometimes I’m stuck for hours, even days, in an internal conflict.<\/p> This is where Perplexity comes in. It lets me do something simple but transformative: I can just say what I need to do, and the AI writes it down. That action \u2014 speaking instead of remembering <\/strong>\u2014 changes everything. My brain gets the signal that it doesn’t have to ‘hold’ it in working memory anymore. That’s often enough for the urge to procrastinate to ease up.<\/p> I usually say, \u201cI need to write a section of my book today\u2014it has to be ready in three hours.\u201d AI answers instantly: \u201cGot it. Want me to sketch the outline? What scene do you have in mind?\u201d That question is like turning the ignition. An ADHD brain needs engagement\u2014it has to feel like something\u2019s happening<\/em>. Saying it is the first step, and the AI gives that step momentum.<\/p> The result? Tasks that could paralyze me for days now get done in a few hours. Not because AI writes for me, but because it\u2019s my partner that won\u2019t let me sink into procrastination.<\/p> My biggest struggle was impulse buying. That sudden urge to grab something that felt urgent, when really it was just my brain desperately chasing dopamine. I\u2019d spend hours going back and forth\u2014adding it to the cart, watching the price, hesitating.<\/p> So I put together something that shows what well-configured AI tools can do. In Perplexity, I created a private Space <\/em>called “Shopping Guardian”<\/strong>. It\u2019s not a blocker. It\u2019s a smart speed bump.<\/p> I put a “emotion cool-off protocol” in my custom instructions<\/em>: when I want to buy something, AI first asks me what I\u2019m feeling. Is it boredom? Stress? Tiredness? Sometimes just naming the feeling makes me realize the item is unnecessary. I need dopamine, not a new thing.<\/p> Next, AI suggests other ways to get that dopamine\u2014go for a walk, listen to an audiobook, dance, write. These aren\u2019t preachy tips; it\u2019s a game. I also added gamification to that Space<\/em>. I get points for every day without an impulse purchase. Resisting the urge\u2014adding to cart but not buying\u2014earns me even more. Every 50 points I unlock a new “level” and track my savings progress.<\/p> Recently I wanted to buy a gaming mouse for 100 dollars. I didn\u2019t need it. I typed “\/impulse gaming mouse” in my Space, and the AI kicked off the protocol. It suggested a walk. I went out for 10 minutes. When I got back, the impulse had passed. I earned 50 points. My brain got a dopamine hit from the game, not from spending money.<\/p> The system isn’t perfect\u2014I still slip up sometimes. But it happens much less often. Most importantly, I’m intentional about what I buy now. It’s a decision, not an impulse.<\/p> Hyperfocus with ADHD is both magical and dangerous. When something grabs me, I can work for 12 hours straight without a break. Common sense says that’s not healthy, but in those moments I feel truly alive.<\/p> My book “Praeteritus”\u2014the story of Ashera, a fallen goddess who awakens from stone in a world ravaged by dark ether\u2014grew out of those very states. Writing, for me, is like watching a movie in my head: I write it down scene by scene, dialogue by dialogue, watching Ashera discover her powers and wrestle with her forgotten past.<\/p> Here’s where Perplexity slips into editor mode. I paste in a snippet where I wrote something super bare-bones: “Ashera was flustered.” The AI pushes back right away: “Show it. Instead of saying she’s flustered, show that her cheeks are getting hot and she’s avoiding Blato’s gaze.”<\/p> \u201cWhat are her hands doing? How does her voice change when she talks to Tahim?\u201d Instead of a simple description, that helps me build the scene.<\/p> It happens in a flash. My hyperfocus has no patience for waiting. I need instant feedback, and AI gives it to me. One prompt, a few seconds, and I\u2019ve got an edit I\u2019d spend way longer doing on my own.<\/p> In that same hyperfocus, I made the song “Ashera Awakening – Praeteritus Part 1” on Suno AI. It wasn\u2019t a rational decision\u2014more of a sudden \u201cbrainwave.\u201d I wrote up the vision in Perplexity, dropped in a bit about her waking up from a crater, and asked for the perfect prompt for a music generator. Could I have done it without AI? In theory, yes. But with ADHD, time is in short supply. When I\u2019m in hyperfocus, I can\u2019t waste it on technical details\u2014I need to automate them.<\/p> If you have ADHD, forgetting why you went into the kitchen within five minutes is totally normal. Your brain is trying to juggle too much at once.<\/p> This is where the most mundane, yet crucial function of AI kicks in\u2014being my external memory. When something pops into my head, I don’t write it down. I tell Perplexity: “I need to remember to buy vitamin D for the cats tonight.” The AI saves it and categorizes it. Later, when I ask “What was I supposed to do today?”, I get a ready-made list.<\/p> Instead of loading up my working memory with a to-do list, I offload it to an algorithm. The result? Less stress, fewer forgotten tasks and more time for my passions.<\/p> My impulsiveness can be a problem in written communication. I type fast, no filter. My messages end up too technical, chaotic, or just come off wrong, which leads to misunderstandings at work.<\/p> Here, AI is my “diplomacy assistant.” I write a rough draft\u2014just as I feel it. Then I send it to Perplexity: “This is for a team I don\u2019t know well. Does it sound too technical? Simplify it, but keep it professional.” AI comes back with a version that\u2019s more balanced, less impulsive, but still authentic.<\/p> It changes the dynamics of my professional relationships. I’m not hiding who I am\u2014it’s still me, just my “better version,” the one that had time to reflect.<\/p> AI isn’t a magic wand. It contains human imperfections.<\/p> Balance: Autonomy vs. convenience\u00a0<\/strong><\/p> Am I too dependent on AI? Honestly, no. Working with AI isn\u2019t a ball and chain\u2014it\u2019s a turbo boost. Without it, I\u2019d spend five hours on something. Now I do it in two. Could I go back to the old way? Sure. I just don\u2019t want to. That\u2019s the difference between a tool that does the work for you and one that augments<\/strong> you.<\/p><\/blockquote> If you have ADHD, dyslexia or autism, AI can be a huge help, but you’ll need to adjust the settings.<\/p> I wish we had AI that actually listened. Right now, when I pause to collect my thoughts, voice assistants often cut me off mid-sentence. They\u2019re impatient and reactive\u2014kind of like me with my ADHD. In a perfect world, the assistant would wait and ask: “Is that everything? Do you want to add anything?”<\/p> I also dream of an “ADHD mode” in every assistant\u2014a setting where the interface is more structured, gamified, and supportive for brains that work differently. That would be a game-changer. That’s why, drawing on my own experiences, I started prototyping an agent that would work exactly like that.\u00a0<\/strong><\/p> Studies show that neurodivergent people are often more satisfied with AI than neurotypical people. Why? Because AI understands what the world has often ignored: if something doesn\u2019t work the traditional way, you can change it and make it work for you.<\/p> For someone with ADHD who’s heard “just change” their whole life, AI says, “Okay, let’s work your way.”<\/p> I’m a techie who got diagnosed a month ago, and now I see that what I used to think was a weakness can turn into a strength with the right tools. If you’re neurodivergent, don’t be afraid. We can work with our <\/em>brains, not against them. AI is the chance to level the playing field we’ve waited decades for.<\/p>","protected":false},"excerpt":{"rendered":" I’m 39, and a month ago I found out I have ADHD. For three decades, I thought I was just bad at staying organized, that my memory was a total disaster, and that my impulsiveness was a character flaw. What I didn\u2019t realize was that by working with AI, I\u2019d developed habits that perfectly support my neurobiology.<\/p>\n","protected":false},"author":482,"featured_media":16778,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rank_math_lock_modified_date":false,"footnotes":""},"categories":[799,999,1],"tags":[],"popular":[],"difficulty-level":[38],"ppma_author":[997],"class_list":["post-16935","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ai-lifestyle-2","category-health-and-medicine","category-uncategorized","difficulty-level-medium"],"acf":[],"authors":[{"term_id":997,"user_id":482,"is_guest":0,"slug":"adam-wolski","display_name":"Adam Wolski","avatar_url":{"url":"https:\/\/haimagazine.com\/wp-content\/uploads\/2025\/11\/wolski.png","url2x":"https:\/\/haimagazine.com\/wp-content\/uploads\/2025\/11\/wolski.png"},"first_name":"Adam","last_name":"Wolski","user_url":"","job_title":"","description":"Jestem architektem rozwi\u0105za\u0144 IT, specjalizuj\u0105cym si\u0119 w projektowaniu i wdra\u017caniu hybrydowych \u015brodowisk Windows Server oraz transformacji zespo\u0142\u00f3w technicznych. Tworz\u0119 kompleksowe roadmapy zmian i wspieram manager\u00f3w jako mentor techniczny, skupiaj\u0105c si\u0119 na automatyzacji oraz edukacji zespo\u0142\u00f3w. Prowadz\u0119 w\u0142asn\u0105 dzia\u0142alno\u015b\u0107, kt\u00f3rej celem jest wzmacnianie kompetencji specjalist\u00f3w IT."}],"_links":{"self":[{"href":"https:\/\/haimagazine.com\/en\/wp-json\/wp\/v2\/posts\/16935","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/haimagazine.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/haimagazine.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/haimagazine.com\/en\/wp-json\/wp\/v2\/users\/482"}],"replies":[{"embeddable":true,"href":"https:\/\/haimagazine.com\/en\/wp-json\/wp\/v2\/comments?post=16935"}],"version-history":[{"count":1,"href":"https:\/\/haimagazine.com\/en\/wp-json\/wp\/v2\/posts\/16935\/revisions"}],"predecessor-version":[{"id":16936,"href":"https:\/\/haimagazine.com\/en\/wp-json\/wp\/v2\/posts\/16935\/revisions\/16936"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haimagazine.com\/en\/wp-json\/wp\/v2\/media\/16778"}],"wp:attachment":[{"href":"https:\/\/haimagazine.com\/en\/wp-json\/wp\/v2\/media?parent=16935"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haimagazine.com\/en\/wp-json\/wp\/v2\/categories?post=16935"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haimagazine.com\/en\/wp-json\/wp\/v2\/tags?post=16935"},{"taxonomy":"popular","embeddable":true,"href":"https:\/\/haimagazine.com\/en\/wp-json\/wp\/v2\/popular?post=16935"},{"taxonomy":"difficulty-level","embeddable":true,"href":"https:\/\/haimagazine.com\/en\/wp-json\/wp\/v2\/difficulty-level?post=16935"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/haimagazine.com\/en\/wp-json\/wp\/v2\/ppma_author?post=16935"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Turning point: The diagnosis changes everything<\/h4>
Procrastination: When you have something to do, but your brain says “maybe later”<\/h4>
Impulse buying: The shopping guardian and dopamine gamification\u00a0<\/h4>
Hyperfocus and creativity: When your brain goes into superpower mode<\/h4>
Organization and memory: Notes are becoming assistants<\/h4>
Writing messages: When impulse meets professionalism<\/h4>
Challenges: Where AI falls short<\/h4>
Lessons for neurodivergent people: The unwritten user manual<\/h4>
The future: What I’m missing<\/h4>
Summary: Leveling the playing field<\/h4>