MRTCThe ADHD Prompt Pack
85 prompts rebuilt for an interest-driven brain
85 prompts, three tiers, each aimed at one executive function that actually fails — activation, working memory, time, prospective memory, emotional control, hindsight. Copy one, fill the brackets, move.
ADHD is not a knowledge problem. It is a retrieval problem: the right move exists somewhere in your head, it just will not surface at the moment you need it. This pack is a shelf of moves you can grab without thinking first.
Most prompt libraries are written for people who already plan their day. These are written for the 11am where the plan is gone — one prompt, one function, one action, no preamble to read before you can start.
What you can do with it, on day one
- Activation — start the thing you keep circling without negotiating with yourself
- Working memory — externalise what you are about to drop before you drop it
- Time — make duration visible while there is still time to change it
- Prospective memory — promises that fire on time instead of surfacing at midnight
- Emotional control — interrupt the spiral in a single message
- Hindsight — a two-line review written for a brain that will not do a long one
Built for how it actually goes
Every prompt carries a one-line note on the mechanism it uses, so you learn the pattern instead of memorising 85 strings. Three tiers — 30 Starter, 30 Pro, 25 Master — because some days you need a nudge and some days you need scaffolding that holds weight.
What is inside
85 prompts across three tiers, a mechanism note on every one, all variables bracket-marked, and a printed index you can scan in ten seconds to find the one you need.
Primary outputs
A prompt for the exact moment you are stuck — activation, memory, time, spiral or review.
Why it holds up
Written for the bad day, not the good one. If a prompt needs three paragraphs of setup before it works, it did not make the cut.