Jess Anslow Writer and Builder of the Network

← The Claude ADHD Starter Kit

ChatGPT Edition

The same system, built for ChatGPT. Same templates, same principles, same onboarding flow — this guide covers only the setup differences. If you've used the Claude version before, the steps are nearly identical.

Based on a real test: This variant grew from Jess setting up the kit for a friend using ChatGPT and the Notion plugin. The onboarding interview worked exactly as designed; Notion connected without any technical setup.

What you need

  • A ChatGPT account — free works (GPT-5.6 Luna); Plus unlocks GPT-6 Astra and expanded memory
  • A Notion account — free tier is fine
  • About 15 minutes for the first setup

Setting up

  1. Create a Project

    In ChatGPT, open the left sidebar and create a new Project. Give it a name — "ADHD Support" or whatever feels right.

    Projects keep your instructions and knowledge files together so ChatGPT reads them at the start of every conversation, without you having to paste anything.

  2. Add your instructions

    Inside the project, open Customize (the instructions panel).

    Open 01-essential/project-instructions.md from the kit and fill in the bracketed sections — your schedule, your patterns, how you want to be spoken to. Paste the completed text into the instructions box.

    This is equivalent to Claude.ai's Project Instructions. Same file, same process.

  3. Connect Notion built-in plugin

    ChatGPT has a native Notion plugin — no technical setup required. Inside your project, open the tools or plugins panel and search for Notion. Connect your Notion account.

    Once connected, ChatGPT can read from and write to Notion directly during your conversations. This is your persistent external memory — it survives between conversations, across devices, and doesn't depend on file uploads.

    ChatGPT can create the necessary pages for you — just ask it to set up your next-session and patterns pages in Notion once the plugin is connected. If you'd prefer to set them up yourself first, the templates are in 01-essential/next-session.md and 01-essential/patterns.md.

    At the end of each conversation, ask ChatGPT to update those pages. It writes directly to Notion — no copy-pasting needed.

  4. Start your first conversation

    Use this starter prompt — it gets ChatGPT to interview you rather than making you fill in blanks:

    Hi. I've set up your project instructions and added Notion for memory. This is our first session together. Read the project instructions first, then ask me the questions you need to fill in the gaps — my schedule, my routines, what I struggle with most, what I've tried before. Build up a picture of my week. Then let's figure out what I need help with today.

    By the end of the first session, your Notion pages will have real content from real answers.

Day to day

Start of session
ChatGPT reads your project instructions automatically. Ask it to read your next-session and patterns pages from Notion before you get into the work.
End of session
Ask ChatGPT to update your Notion pages — what's carried forward, new patterns it noticed, anything to remember next time. It writes directly; you don't have to copy anything.

The tiers

All template files from the kit work as-is with ChatGPT. Use them as Notion page templates, as uploaded project knowledge, or both.

Tier 01 Essential Start here
  • project-instructions.mdCore identity and rules. Fill in the bracketed sections about yourself, paste into ChatGPT Project instructions.
  • next-session.mdHandoff notes. Becomes a Notion page; ChatGPT updates it at the end of each session.
  • patterns.mdWhere ChatGPT learns your rhythms. Grows over time into a picture of how you actually live.
Tier 02 Build on it Add when ready
  • calendar-context.mdWhat events mean for your energy and logistics — not just dates, but knock-on effects.
  • todo.mdRunning task list with gentle escalation. Items get nudged, not nagged.
Tier 03 Advanced Power users
  • identity.mdA living Notion page for ChatGPT to update over time — its growing understanding of the relationship.
  • craft-and-learnings.mdWhat ChatGPT has learned about communicating with you specifically. Grows through use.
  • applied-research.mdHow ADHD research translates into practical support changes.

Differences from the Claude version

Feature Claude.ai ChatGPT
Platform Claude.ai Project ChatGPT Project
Instructions Project Instructions box Project Customize panel
External memory Notion via copy-paste Notion built-in plugin — ChatGPT writes directly
File knowledge Upload as Project Knowledge Upload as project knowledge (same)
Recommended model Claude Sonnet GPT-5.6 (free) · GPT-6 Astra (Plus)
Templates Identical — the same files work for both
Onboarding flow Identical — same starter prompt, same interview approach

The principles

These are baked into every template and hold regardless of which AI you're using.

  • No-shame language. "Carried forward" not "overdue." "Not yet done" not "you forgot."
  • Quick wins first. Dopamine before discipline. The hardest thing is never at the top.
  • Effort-tracked. "You did the thing" matters more than "you did the thing perfectly."
  • Energy-adaptive. Bad days get less, not the same volume with a sympathetic note.
  • Open-ended check-ins. "How are you feeling?" not a 1–5 scale that reminds you how rough things are.
Get the kit on GitHub Back to the Claude guide