5 Ways AI Tools Can Help Manage ADHD in NYC: A Therapist's Guide
Living with ADHD in New York City presents unique challenges—from managing packed schedules to navigating the constant stimulation of city life. As ADHD therapists in NYC, we're always exploring tools that can support our clients in their daily lives. While AI isn't a replacement for therapy or human connection, it can be a powerful supplement to traditional ADHD management strategies.
Let's explore five practical ways AI tools can help with common ADHD challenges.
1. AI Calendar Integration for Time Management
One of the most common struggles we see in our NYC practice is time management. Between work, social commitments, and the general chaos of city living, keeping track of everything can feel overwhelming. Not to mention, we can get lost in the task itself and find ourselves perpetually late (more on that later).
Modern AI tools like ChatGPT, Claude, and Google Gemini now integrate directly with your calendar. Here's how this helps:
Intelligent scheduling: AI can analyze the empty spots in your calendar and suggest optimal times for tasks based on your availability. Simply tell the AI what you need to accomplish this week, and it will recommend where these tasks should fit in your schedule.
Time estimation support: Many people with ADHD struggle to estimate how long tasks will take—thinking a homework assignment will take five minutes when it actually takes forty, or underestimating travel time across the city. AI can help provide more realistic time estimates for planning purposes.
Priority assistance: AI can help you prioritize tasks based on deadlines and importance, taking the mental load off of constantly reorganizing your to-do list.
Some tools, like Google Gemini, can even create calendar events directly, streamlining the process even further.
2. Breaking Down Overwhelming Projects
We often see clients in our NYC ADHD therapy practice become paralyzed by large projects or things they need to do—whether it's a work presentation, school assignment, or even planning a move within the city. The sheer scope of these tasks can trigger procrastination and anxiety.
AI does a fairly good job breaking down big tasks into manageable steps:
Input the scope of your project into ChatGPT or another AI tool
Provide all the details you have available
Ask the AI to suggest a timeline and break the project into smaller chunks
While the AI's response may not be perfect, it gives you a solid starting point. This removes the overwhelming first step of figuring out where to begin, which is often the biggest hurdle for people with ADHD.
3. NotebookLM: Turning Reading into Listening
Many people with ADHD struggle with reading or concentrating on written material for extended periods. This can be particularly challenging for students or professionals who need to stay informed but find traditional reading exhausting.
NotebookLM offers an innovative solution: it converts written content into audio podcast-style discussions between two AI hosts. You can upload:
Articles
YouTube video transcripts
Documents
Research papers
Almost anything
The tool then creates an engaging conversation about the material. Instead of sitting down to read a lengthy article about finance or industry trends, you can listen while walking through Central Park, commuting on the subway, or working out at the gym. You're still absorbing the information—just in a format that works better for your brain.
4. Voice Dictation Tools for Memory and Organization
ADHD often affects working memory, making it easy to lose important thoughts or forget tasks the moment something distracts you. Voice dictation tools powered by AI can serve as an external memory system.
Tools like SuperWhisper, VoiceInk, and VoicePal allow you to:
Speak your thoughts out loud
Have AI process and organize what you said
Receive formatted output as an email draft, journal entry, or task list
Quick task capture: Use Siri or Alexa's voice features (I know this is not really AI yet) to create reminders that populate at specific times.
This externalizes your memory—you don't have to hold everything in your head. Just speak it, and the AI captures it for you.
5. AI for Summarizing and Organizing
AI is great for taking in a lot of chaotic information (i.e., your inbox), summarizing, and creating actionable lists.
Email management: AI can scan your inbox and generate a prioritized to-do list based on your emails, helping you focus on what actually matters.
Priority sorting: Give AI a "brain dump" of everything on your plate, and ask it to help you prioritize based on deadlines and importance. Take it a step further and ask AI to put these things in your calendar.
This way of using AI can be incredibly helpful for managing the mental load of staying on top of multiple responsibilities in a fast-paced environment like New York City.
A Little Extra Info:
Understanding ADHD-Specific Time Challenges
Two particular time-related challenges affect many people with ADHD:
Time estimation difficulties: As mentioned earlier, accurately predicting how long tasks will take is a common struggle. AI can provide more realistic estimates to help with planning.
Time blindness: Many people with ADHD lose track of time when immersed in a task. While not strictly AI, voice-activated tools like Siri can help by setting alarms hands-free, keeping you aware of time passing without breaking your focus.
Making AI Work for You
Customize your experience: Most AI tools learn your style, language, and personality over time. Give them good prompts—share information about yourself and what you struggle with, and the AI will adapt to serve you better.
Set realistic expectations: AI won't be perfect, and it won't do everything for you. It's designed to make things easier and externalize executive functions, but it requires your input and oversight. Think of it as a means to an end—a tool to help you achieve your goals of better time management and organization.
Integrate with your existing tools: ChatGPT, Gemini, and Claude can integrate with Gmail, calendars, and other productivity tools, making them more powerful. The more integrated AI is with your daily workflow, the more seamless and helpful it becomes.
Popular AI Tools for ADHD Management
Free options:
ChatGPT
Claude
Google Gemini
Goblin Tools (specifically designed with ADHD in mind)
NotebookLM
Paid options:
Notion (with AI features)
Various voice dictation tools (See above)
Important Considerations
AI is a supplement, not a substitute: In our practice, we've seen many clients successfully incorporate AI tools into their ADHD management strategies. However, we want to be clear: AI is not a replacement for therapy or human connection. It's a means to an end—a tool that can free up mental energy and time so you can be more productive and present in the areas that matter most.
Ethical considerations: AI comes with privacy and ethical concerns. We encourage everyone to research the AI tools they're using, understand how their data is being used, and make informed decisions that align with their values.
The human element matters: Nothing beats having another person help you stay accountable—whether that's a therapist at our practice, a friend, family member, or partner. We're social creatures, and that's especially true when managing ADHD. AI can support your journey, but human connection remains irreplaceable.
Getting Started in NYC
If you're in New York City and struggling with ADHD management, consider starting small:
Choose one AI tool that addresses your biggest challenge
Experiment with calendar integration or voice dictation
Give it a few weeks to become part of your routine
Adjust and expand as you see what works
Many of our clients at our NYC practice are using AI tools with great success—not as a miracle cure, but as a practical way to reduce overwhelm and increase productivity. When paired with therapy, medication (if appropriate), and strong support systems, AI can be one more tool in your ADHD management toolkit.
If you're looking for personalized ADHD support in New York City, our practice specializes in ADHD therapy for adults. We help clients develop comprehensive strategies that work for their unique challenges. Book a free consult today.
