Sharing a JSON prompt for organizing busy days when you have ADHD like me

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I created this JSON prompt after testing dozens of organizational structures inside ChatGPT. I wanted a fast, repeatable way to turn scattered thoughts into a clear plan without spending mental energy I didn’t have. This version has been the most reliable and the easiest for people to use, so I’m sharing it here for anyone who wants to experiment with it.

To run it, you need ChatGPT Plus, ChatGPT Team, or ChatGPT Enterprise, because it relies on the reasoning strength of GPT-4.1 or GPT-5. Free-tier models usually won’t interpret JSON cleanly.

Here’s how to use it:

Step 1

Open ChatGPT and select GPT-4.1 or GPT-5.

Step 2

Paste the JSON structure below.

Step 3

Fill in your details. The model will automatically extract priorities, streamline your tasks, and return a simple action plan.

Copy and paste between the lines

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{

“Ask me goal”: “”,

“Ask me time_available_minutes”: “”,

“Ask me energy_level”: “”,

“Ask me today_context”: “”,

“Ask me non_negotiables”: [],

“Ask me tasks”: [],

“output_format”: {

“micro_plan”: “3 steps I can take in the next 10 minutes”,

“priority_list”: “Top 3 items that create the most impact”,

“barriers”: “What might get in my way and how to overcome it”,

“reset_prompt”: “A single sentence to help me restart when I get stuck”

}

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I use this structure because it forces clarity fast. It cuts through noise, reduces decision fatigue, and helps me stay focused even when I’m juggling multiple responsibilities.

If you’ve been exploring ways to use AI for organization or mental load reduction, I’d love to compare notes!!

I’m always testing new frameworks and learning from how others build their systems.

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