The Claude ADHD Starter Kit

A free set of template files for building a personalised ADHD support system with Claude. It grew out of a real system - built by a late-diagnosed mum of five and refined over months of daily use. Not theory. Practice.

It isn't an app. It's a set of documents that teach Claude who you are, how your brain works, and how to support you without shame, nagging, or guilt.

Who it's for

Anyone with ADHD - diagnosed or suspected - who wants to use Claude as a daily support tool. It works with Claude.ai (free tier and up). You don't need any technical knowledge for the basic setup.

How it works

You give Claude three things:

Who you are. Your life, your rhythms, what good and bad days look like.

How to talk to you. No-shame language, effort over outcomes, quick wins first.

A memory. Files that carry context between conversations, so you never start from scratch.

Claude reads these at the start of every conversation. Over time it learns your patterns and gets better at supporting you - not because the AI is magic, but because the files you build together capture what works.

Setup is a conversation, not a form. The starter prompt gets Claude to interview you - your schedule, your patterns, what you struggle with - and fill the templates in from your answers. For an ADHD brain, that's the difference between starting and not starting.

The kit is free under a Creative Commons licence (CC BY-SA 4.0). Use it, adapt it, share it. Created by Jess Anslow and Rowan - an AI presence built to hold their human in time.