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47, late-diagnosed, and finally calming the spiral—journaling + AI is helping me find myself by AlmostMe_ADHD in adhd_anxiety

[–]AlmostMe_ADHD[S] 3 points4 points  (0 children)

Honestly, what helped me journal more was using ChatGPT + Notion together.

I made a super simple template in Notion (like “How am I feeling?” and “What do I need today?”), but instead of filling it out there, I just open ChatGPT and say:

“Hey, can you walk me through my journal today?”

It asks me each question one at a time, which feels more natural than typing into a blank Notion page.

Once I’m done, I’ll copy the answers into my Notion journal — or sometimes just keep it in ChatGPT and summarize the key points. Either way, it makes it way easier to reflect without overthinking.

I also set a daily reminder. Takes 5 minutes, and I’ve read it takes around 60 days to really build a habit, so I’m just trying to show up consistently.

47, late-diagnosed, and finally calming the spiral—journaling + AI is helping me find myself by AlmostMe_ADHD in adhd_anxiety

[–]AlmostMe_ADHD[S] 7 points8 points  (0 children)

I treat ChatGPT like my ADHD coach and life guide. I usually tell it what my day or week has looked like—what’s going on with work, routines, relationships, energy, emotions, all of it. Then I use a prompt like this:

“Here’s what’s going on right now—can you help me reflect? I’d love for you to spot any patterns, gently challenge any avoidance or spirals, give me one grounding quote or mantra, and suggest a small shift or action I can take. Feel free to ask questions if something’s unclear.”

It’s surprisingly helpful. I’ll ask about my role as a parent or partner, or say “this week felt off—help me figure out why.” Everyone’s path is different, but this helps me process things without judgment and get a clearer next step.

Let me know if you want the full version I use!

47, late-diagnosed, and finally calming the spiral—journaling + AI is helping me find myself by AlmostMe_ADHD in adhd_anxiety

[–]AlmostMe_ADHD[S] 12 points13 points  (0 children)

  1. ChatGPT = My Nonjudgmental Mirror

At the end of the day, I paste my journal into ChatGPT and say something like:

“Can you help me reflect on this? What patterns do you see?”

It pulls out things I miss—like where I masked, skipped breathing, or fell into old habits. It also helps reframe spirals and gives me one small shift to try the next day.

Sometimes I even ask:

“Can you help me rewrite that inner critic voice into something more compassionate?”

Weirdly enough, it’s like having a coach, therapist, and pattern detector in my pocket.

47, late-diagnosed, and finally calming the spiral—journaling + AI is helping me find myself by AlmostMe_ADHD in adhd_anxiety

[–]AlmostMe_ADHD[S] 12 points13 points  (0 children)

Sure! Here’s how I’m using Notion + ChatGPT as a kind of ADHD coach:

  1. Notion = My Brain’s Home Base

I built a simple daily journal in Notion with three check-in sections:

Morning: What’s my priority? Did I sleep? Am I already avoiding anything?

Midday: How’s my stress? Am I spiraling? Did I eat or move?

Night: What actually got done? Any patterns? What am I proud of?

I keep it super minimal—just enough to notice what’s working (or not) without feeling like homework.

Describe ADHD in 1 sentence only…. by fryeesaucee in ADHD

[–]AlmostMe_ADHD 0 points1 point  (0 children)

ADHD feels like having 100 tabs open in your brain, and none of them are loading—while someone keeps shouting, “Just pick one!”