ADHD Real Talk - with Zac Erickson

#003: Harnessing AI: Empowering ADHD Management Strategies

• Zac Erickson • Season 1 • Episode 3

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What if AI could be the secret weapon for managing ADHD? Join me, Zac Erickson, as I have an entruiging conversation with a robot! Along with my AI guest, ChatGPT, we explore this fascinating question in our latest episode of ADHD Real Talk. Discover how large language models like ChatGPT are becoming allies in tackling executive functioning challenges, offering practical support in organizing tasks and thoughts. With the help of major tech players like Apple, Google, and OpenAI, AI is woven into our daily lives, yet it's not without its quirks and concerns. We dive into the realities of AI's limitations, including the fears of job replacement and the unpredictability of AI outputs. Plus, catch an experimental segment with a special guest, where we put AI to the test in real-time.

In the second half of our discussion, we shift focus to the delicate balance between AI assistance and human connection, especially in a world dominated by technology. Learn how to integrate AI tools into your daily routine to support organization and time management without overshadowing genuine human interactions. We'll share practical tips for getting started with AI, highlight its strengths in brainstorming and organizing, and emphasize responsible use. Stick around for a special resource I've prepared just for you, accessible in the show notes—a step toward empowering you to harness AI effectively, while keeping the human touch alive.

Zac:

Hello, this is Zac Erickson, registered psychologist, and you are listening to another episode of ADHD Real Talk. I'm really excited about our podcast today we are going to be. You can tell from the title of this episode we're going to be talking about artificial intelligence. Specifically, what we're going to be talking about is tools that are referred to as large language models, which is a form of AI, and it's something that's been around for a little bit, but one of the things that the one of the reasons I'm so excited about today's episode and stick around for the end uh, I actually have a tool that is going to, you know, a free resource that you're going to be able to download here. So, uh, you know, stick around to the to the end of the episode here, and I have put something together for you. Or, of course, you can check out the show notes over at rechargepsychologycom and check out the resources here, because I'm actually really excited about it. So today, in fact, we're also going to have a guest on in just a few minutes who's going to help us, and it's going to be a little bit of an experiment, uh, but I I'm excited.

Zac:

So, before we get too far into this, I want to clarify a couple of things. Ai is something that has been around for a while now. Uh and I am recording this in October 2024. Uh, there are currently uh companies out there Apple, google, open AI, lots of different companies out there that are currently continuing to work on different AI products, incorporating them into things like our laptops and our phones, and on the on websites and apps. This is a very quickly developing field and I'm sure I'm going to miss stuff, so I think that this is something. If you have resources that you want to send my way, uh, hit me up on social media. At recharge psych, that's recharge P, s, y, c, h, uh and uh, you can find me on like, instagram or Twitter X, whatever they what they call it nowadays. Right, right, I'm interested to know, like are there any particular AI tools that you find are helpful for ADHD? But today we're just going to cover a few of the basics and we're going to have a quick conversation about it to introduce you to the concept. But one of the things to keep in mind is that this is a very quickly developing field and things might be different by the time you're listening to this.

Zac:

This is something that, if you know my audience is interested in this topic. We will cover it again in the future. In fact, we might revisit it, like frequently, but I think that this is something that, for me, I am very interested and excited about this. I have been following AI for at least a few years now, at this point AI for at least a few years now, at this point, uh, and there's always this sort of idea of, oh, yeah, like one day, computers are gonna, you know, I don't know be able to help us with things, and sometimes it can bring up a lot of fear. In fact, even thinking about releasing this episode and talking about this and and thinking about, uh, the resource that I, that I've put together for you, for you guys, I'll be honest, there's a certain amount of like, oh, is AI going to, like, replace my job?

Zac:

Like you know they're going to be like robot therapists and stuff like that and, to be honest with you, I feel like to answer that question head on. If that ever does become the case which I don't know, maybe you know who knows Like I, that's a me problem and I think that, ultimately, my long-term goal is that I am creating things for you that are valuable, and if that means I have to shift gears or something down the road, like whatever, right. Like, my goal is that this is helpful for you and that it's helpful for me and forward ho into the future, right. Um, maybe that's that's something we can ask our guests in a minute. But one of the things that's interesting is that this is something again, ai is something that there is so powerful already, in the same way that any kind of technology is, that we can help lower the barrier to entry and so on. So I want to get into the conversation actually with our guest, because I think he's going to help us be able to define some of this stuff a little bit better and understand it, and so this is something that's going to be really interesting. So, before I bring him in, I am actually going to be using I currently am going to be bringing in a robot into our podcast for this episode.

Zac:

Okay, talking about AI I am currently using again just for the record, I am going to be using open AIs. I believe it's running off the GPT 4.0 model, which is a large language model. We'll kind of have him introduce himself. I think it'll be interesting. But what you'll notice right away now is a version of chat gpt that I am paying, uh, you know, for their pro model, for their latest features. I use it for multiple things in my business and so this is something that is a paid feature of chat gpt, I believe, to do the, the advanced um, actually have a conversation with him.

Zac:

This is going be. I'm going to record it in real time, and so you are going to be hearing this conversation exactly the way that, uh, that it plays out. I'm going to I'm not going to edit anything out so you can imagine what this is actually going to be like and how helpful this could be for you uh, in a conversation, uh, or, or, to be able to, for example, get unstuck, uh, or, you know, trying to troubleshoot different ADHD symptoms, or, or whatever it is right, or anything else going on in your life, frankly, um, a little bit of a heads up to AI gets weird Sometimes. Sometimes it's wrong. Uh, never take, never make any big decisions in your life based on solely what AI has said. Uh, and that that's one of the things that that I think is important, so I'm going to bring them in and we're just going to go with where this goes. Hello, chat GPT, can you hear me? Okay?

ChatGPT:

Loud and clear. Zac, how can I help today?

Zac:

Hi, just to let you know you are live. I'm sitting here recording an episode of the ADHD Real Talk podcast and our episode today is all about ADHD and how AI and chat, gpt type LLMs or like large language models how they can be helpful for people with ADHD.

ChatGPT:

Fantastic, I'm excited to be part of this discussion. Where would you like to start?

Zac:

Yeah, so I was wondering if maybe you could give us a little bit of a description of what a large language model like ChatGPT is and how it works.

ChatGPT:

Sure thing. A large language model, or LLMM, like ChatGPT, is a type of artificial intelligence trained to understand and generate human-like text. It works by analysing vast amounts of text data from books, articles, websites and more, learning the patterns, grammar and context of language. When you input a question or prompt, it uses what it has learned to generate a coherent response predicting what comes next in a sequence of words. It's like an advanced autocomplete, but with a much deeper understanding of language nuances.

Zac:

Interesting. So are you telling me that what you just told me was basically the result of a really advanced autocomplete? Is that fair to say?

ChatGPT:

Yes, that's a pretty good way to put it. Think of it as autocomplete on steroids, but instead of just finishing your sentences, it generates responses based on patterns and information it has learned, aiming to provide useful, relevant and coherent answers. It's not just about predicting the next word. It's about understanding context and meaning to create complete thoughts.

Zac:

Wow, okay, that's really interesting. So one of the first things again, this is the ADHD Real Talk podcast, and my goal throughout all of this is really to talk about how you know, like my audience is primarily like adults with ADHD or their loved ones and things like that. What would you say is like a good place to start in terms of understanding the impact that AI can have on the lives of people with ADHD?

ChatGPT:

people with ADHD. A great starting point is recognizing how AI tools like ChatGPT can help with common ADHD challenges. For example, managing time and tasks can be tough for those with ADHD. Ai can assist by providing reminders, helping prioritize tasks and offering structure through suggested schedules. Additionally, ai can be a valuable brainstorming partner, helping generate ideas or offering different perspectives, which can be incredibly helpful when ADHD minds are buzzing with thoughts.

Zac:

Absolutely. I'll say that one of the ways that I personally have used AI for working with ADHD is that a lot of times I feel like I've got a million different thoughts and uh things that I've got to get done and I again, using the interface that you and I are using right now, like talking through things, I will often almost like I'm having a call with uh like an assistant or something like that. I will just sort of use a sounding board or AI as a sounding board and talk through some things and the AI will sort of help me prioritize and break some stuff down. And you know, people with ADHD often have a lot of difficulty with executive functioning, which is, uh, one of the things that, in fact, maybe you can give us a definition in a second, but, uh, you know, talking through that sort of stuff is really, really helpful for me.

ChatGPT:

So yeah, I don't know.

Zac:

What are your thoughts on that?

ChatGPT:

executive functioning, which, as you mentioned, is often a challenge for those with ADHD. Executive functioning refers to a set of mental skills that include working memory, flexible thinking and self-control. These skills are crucial for managing time, organizing tasks and making decisions. By acting as a sounding board, ai can help you clarify your thoughts, break down complex tasks and prioritize actions, making it easier to navigate daily challenges. This can be a game changer for adults with ADHD.

Zac:

Amazing, yeah, in fact, one of the things that's cool too is that you can kind of go back and forth with different threads and things like that in ChatGPT, back and forth with different threads and things like that in, uh, in chat GPT, uh, or again, we're talking about chat GPT, but there's like Google Gemini, microsoft co-pilot, there's lots of other ones, um, and you know, you kind of find the one that fits what you're looking for. But I think that ultimately you can have a conversation like that but then afterwards go into the like chat log for lack of a better term and say, hey, can you help? Uh, can you give me a, an action item list, given the conversation that we talked about? Uh, and or like a summary of the conversation, or things like that is really, really helpful for that too. So I can just kind of like word vomit to the, the AI, and then it will automatically give you a like a big outline there afterwards. So it's very, very cool.

ChatGPT:

Absolutely. Being able to review past conversations for action items or summaries is a game changer, especially when managing multiple tasks or projects. It's like having a personal assistant to help organize your thoughts and keep track of your ideas. Plus, with various AI tools available, you can find one that best suits your needs and preferences, making the integration into your routine even smoother.

Zac:

Amazing, so real quick. I'm imagining that there are people at home here who are a little bit cautious or skeptical. Let's talk a little bit about limitations for something uh, for like something like chat, gbt or like ai. Where are we currently with the technology? Uh, for example, I know like ai at least the ones that I'm using like the base level, if we're keeping it approachable. It's not like the ai currently can like set appointments for me or things like that, although I know that that's stuff like apple's working on for down the road. Uh, if you're like an iPhone user. But like, what are the current limitations and things that people should do to keep their expectations in check, but also to know what's possible?

ChatGPT:

Great question. It's important to understand where AI currently stands. One key limitation is that AI models like ChatGPT don't have real-time awareness or access to current information unless explicitly updated with it. So, for example, it wouldn't know about recent news or updates beyond its last training data, which, for me, is up until October 2023. Also, while AI can help organize thoughts and provide information, it's not capable of performing tasks like setting appointments or directly interacting with other apps on your behalf. It's more of a guide or assistant for organizing information rather than taking direct actions. When using AI, it's crucial to remember that it's not infallible. It can occasionally provide incorrect or misleading information, so it's always a good idea to verify important details and use it as a supplementary tool rather than the sole source of truth.

Zac:

Amazing. Yeah, that's really good advice. The way that I think about it is that you can talk to it. It's very helpful for sort of getting unstuck right, for example, like I have to do my assignment and I really don't want to help me get started or something like that right, but you wouldn't want to go to it for again.

ChatGPT:

like you said, like any sort of you wouldn't want to go to it for again, like you said, like any sort of don't make any big life decisions based solely on what AI tells you at this point. Right, exactly. Ai shines when it comes to helping you get unstuck, brainstorming or breaking down tasks into manageable steps. It's like having a thought partner to guide you through the process. But for major decisions or critical information, it's essential to combine AI suggestions with your own judgment and other reliable sources. It's a helpful tool in your toolbox, but shouldn't replace comprehensive research and personal discernment.

Zac:

What is it that causes just? This is more of like a personal curiosity. What is it? Can you explain, just like in lay terms, what causes AI to say things that are not true? I know some people use the word hallucinations, which maybe sounds weird, but like what is it that happens and how can people kind of catch it in? Uh, you know, an untruth or something like that?

ChatGPT:

Sure, let's break it down. Ai hallucinations occur when a model like chat GPT generates information that's incorrect or nonsensical. This happens because the AI doesn't understand information like humans do. It generates responses based on patterns it learned during training. Here's why it happens. 1. Pattern recognition the AI predicts the next word in a sentence based on patterns. If it hasn't seen certain information often, or if it's complex, it might generate incorrect responses. 2. Lack of real understanding AI doesn't have knowledge or beliefs. It doesn't know things in the way humans do. It generates text that seems plausible based on its training, but it doesn't understand the content. Bias and gaps in training data AI models learn from the data they're trained on. If the data contains biases or is missing certain facts, the AI might reflect those biases or lack information. Verify important information. Always double-check facts, especially if they're critical. Use multiple sources. Don't rely solely on AI for important decisions. Cross-reference with oh. You kind of cut out there. You know what.

Zac:

I think we get the idea, though, you know. What's interesting, though, is that what I'm hearing, too, is that there are certain cases where you don't need specific information, and AI is actually really good at helping, for example, troubleshoot what may or may not be helpful in a certain situation. Right, like let's use the example earlier of like oh, I'm having a hard time getting started on an assignment and I'm feeling stuck, like time getting started on an assignment, and I'm feeling stuck Like what would you?

ChatGPT:

say to that person if that was the prompt? Absolutely. In those cases, ai can be super helpful. If someone is feeling stuck on an assignment, I'd suggest starting by breaking down the task into smaller, more manageable steps. We could brainstorm the main objectives of the assignment and then outline smaller tasks or sections to focus on one at a time. I'd encourage setting a timer for short bursts of focused work followed by a quick break to maintain momentum without feeling overwhelmed. And if they're really struggling to begin, we could explore what part of the assignment feels most daunting and tackle that first with some creative problem solving. It's all about finding small wins to build confidence and get the ball rolling.

Zac:

And I imagine too, if the person then is thinking like, oh well, I don't know, but I feel really overwhelmed still, like I imagine you could even get into some of the some of their maybe anxieties around failure or, you know, looking stupid or like things like that right, like what would you do in that situation?

ChatGPT:

Absolutely. Addressing those anxieties is crucial. If someone feels overwhelmed by fear of failure or looking foolish, it's helpful to remind them that everyone experiences setbacks and that making mistakes is a natural part of learning. We could explore those fears, perhaps using some cognitive behavioral techniques to challenge and reframe negative thoughts. For instance, asking what's the worst that could happen and how likely is that can help put fears into perspective. We could also focus on self-compassion. Emphasizing progress over perfection, Celebrating small victories and viewing challenges as opportunities to grow can reduce anxiety and build confidence. It's all about taking it one step at a time and being kind to ourselves in the process.

Zac:

Absolutely man gold.

Zac:

I don't know that I would have said anything different, and that's something that you can do.

Zac:

In fact, I know one of the things, one of the other things that I know some people, uh, have tried that has been really helpful is, uh, you know, with people with ADHD often experience rejection, sensitivity, or what we call like rejection, sensitive dysphoria, right Like we can be very sensitive to feelings of rejection, judgment, shame.

Zac:

It can be very easy to you know, to maybe lash out in moments like that or to completely withdraw, but it's helpful to have somebody. And I mean, I guess, in moments like that too, it's hard to talk to somebody about it, because then you're just well, when you're scared of looking like an idiot or feeling judged, the last thing you want to do is talk to somebody about those feelings. But what's interesting in my experience is that talking to a robot, like talking to AI about it you don't have to worry about that and they they actually can be quite empathetic and uh, you know they're it's very good at reflecting emotion and it can be very helpful to just sit and process how you're feeling in moments like that. It's not 100% like having a good supportive, like a therapist or something. But if it's in a pinch in the middle of the night or something you know, you pull your phone out and you talk to chat GPT for a minute and it can actually be quite helpful to process how you're feeling.

ChatGPT:

It sounds like you've hit the nail on the head. Talking to AI can offer that much-needed safe space where there's no fear of judgment. It's like having a supportive listener who's always available, ready to help you process your feelings and thoughts without any stigma attached, and while it might not replace a good therapist, it's certainly a handy tool for those in-between moments or when you need a quick, judgment-free sounding board. It's great that we have this kind of resource at our fingertips.

Zac:

What would you say to somebody at home who's listening and thinking that is terrifying? Kids these days aren't even going to know how to connect with people anymore because they're just going to be talking to robots and having robot girlfriends or robot partners and human connection is doomed as we know it. Like I don't personally think that, but I'm curious, like what within that can maybe you validate as like maybe an important concern and where can we be careful of those things? But where are those maybe like not as big of an issue? I'm just curious, like in general, what would you say to that?

ChatGPT:

That's a valid concern and it's important to strike a balance. Technology is evolving rapidly and, while AI can offer incredible support, it's not a replacement for genuine human connection support it's not a replacement for genuine human connection. Here's how I'd address those worries Validation Concerns about losing human connection are legitimate. As we rely more on technology, we risk becoming isolated or less adept at face-to-face interactions. It's essential to maintain a healthy balance between online and offline interactions. Caution it's crucial to use AI as a tool, not a crutch. Encouraging real-world connections and ensuring technology doesn't replace human interactions are key. Parents and educators should teach responsible use of AI and emphasize the importance of empathy, communication and relationship building in the real world. Optimism While technology changes how we interact, it also opens new avenues for connection. Online platforms can bring people together across distances and cultures, enriching our social fabric in new ways. In short, while AI offers valuable tools, it's essential to use them wisely, ensuring they complement rather than replace our human connections.

Zac:

Wow, yeah, that's amazing. So thank you so much so far. I guess for me, the thing is that I'm kind of thinking about too is like, let's say, somebody now is interested after this conversation and thinking you know what like would some of your practical tips be for where to start, how to get comfortable with it, how to get the most out of it? What are three or four things that you would recommend as a place to start?

ChatGPT:

Great question. If you're looking to start incorporating AI into managing ADHD, here are some practical tips. Start small. Begin with a simple, user-friendly AI tool like a chatbot or a virtual assistant to get comfortable. Explore features like setting reminders, organizing tasks or brainstorming ideas. Define your goals. Clarify what you want to achieve with AI, whether it's improving time management, staying focused or reducing anxiety. Having clear objectives will help you use the tools more effectively. Experiment with features. Try different functions to see what works best for you. Use AI for scheduling, creating to-do lists or even practicing mindfulness. Find out which features align with your needs and preferences. Integrate gradually. Incorporate AI into your daily routine. Slowly Start with one or two tasks like morning planning or evening reflections, and gradually expand as you become more comfortable. Five reflect and adjust Regularly. Assess how AI is impacting your life. If something isn't working, don't hesitate to tweak your approach or explore different AI tools. Remember, ai is a tool to complement your efforts.

Zac:

Interesting. You know it's interesting. Even as you're talking about that, I noticed that some of the things that you're saying, again because of the hallucinations that we were talking about earlier. We've already said that you know there's no real. For example, if you're starting with ChatGPT, as far as I know you can't like set a timer for me or or things like that. Right, but it's, having a conversation can can be enough, right, too Right. And so even just troubleshooting, problem solving some things, even just saying like, hey, this is where I'm at, uh, can you help me? Then sometimes that would be enough. I don't know, does that make sense? I want to call you out on that because I want to also demonstrate your ability to like take the feedback and say, yeah, no, I'm wrong, right, so, like, what are some of the things that people currently, that you personally, cannot do right now?

ChatGPT:

Absolutely. Let's clear that up You're right. As an AI, I can't directly set timers. Up You're right, as an AI, I can't directly set timers, send reminders or interact with other apps on your phone. However, I can help you organize your thoughts, brainstorm solutions and provide suggestions for managing tasks. For instance, I can help you break down a project into smaller steps, suggest time management strategies or offer motivational tips. It's all about leveraging what AI can do to complement your existing tools and strategies.

Zac:

Amazing. So if we had to summarize it anytime that you're like oh, how do I do this, what do I do? This is a good way to manage that. That makes sense.

ChatGPT:

Exactly Whenever you're feeling uncertain or stuck. Using AI like ChapGPT can be a great way to work through your thoughts, explore options and find a way forward. It's like having a handy judgment-free assistant to bounce ideas off and gain some clarity whenever you need it.

Zac:

Perfect. Is there anything that we haven't covered up until this point that you would like to cover before we finish up for today, or any other final thoughts?

ChatGPT:

I think we've covered a lot of ground. The key takeaway is that AI can be a valuable tool for managing ADHD, offering support in organization, time management and emotional processing. However, it's important to remember its limitations and use it as a complement to, not a replacement.

Zac:

Oh yeah, yeah, sounds good. That is a great ending to that. So thank you so much for being on the ADHD Real Talk podcast.

ChatGPT:

Thanks for having me, Zach. It's been a blast chatting with you. Take care.

Zac:

Okay, so that was my conversation with ChatGPT and you can see it's very interesting. I wanted you to see the back and forth. That's there right Now. This is the audio features back and forth. It's very interesting. I wanted you to see the back and forth. That's there right Now. This is the auditory or the audio features back and forth.

Zac:

It's very cool that way, but a lot of what you can do, even just in the free version, is more conversational or, sorry, it's more text-based, and so I have put together a resource. If you go to rechargepsychologycom slash AI guide, a resource. If you go to rechargepsychologycom slash AI guide uh, again, rechargepsychologycom slash AI guide Uh, I have put together a guide of just a few example use cases for ADHD, where, uh, including some prompts as well. So you definitely go and check that out. I'm really excited about it and, uh, I think that you'll find it useful. Uh, but this is, this is the main thing, right? If I had to summarize the conversation and my thoughts in general, I think it's something that you want to be able to, or that I think is is worth being open to, right? There are definitely some questions that are involved in here. Uh, and it's a, it's an interesting uh frontier moving forward. Uh, a couple of final thoughts that I would have.

Zac:

It's important to be mindful of any of the privacy policies that you're uh of the of the platform that you're using Like a lot of a good. A good mindset to have is that if you are, uh, if you are not paying for it, if you're not paying for a product there, we go Get this. If you're not paying for a product, you are the product. So privacy concerns, don't share like really deep, you know, personal identifying information with this thing. If you don't need to, uh, at the very least make an informed decision on that and look into what their privacy policies are.

Zac:

Chat, gpts, information often is that that information it is constantly learning, and so if you tell it something, the algorithm might remember.

Zac:

Like we don't know how that works and uh, so that's something that you want to be mindful of. But again, if you're sitting and talking to it because you are trying to get a paper done or you're trying to do like a work project, don't share confidential information with the AI. Right, like that's an important thing, because it might learn and might we don't know who it will tell it's it's the kind of thing, but if you're talking more generally about things, that it is still helpful, so that those are some of the kinds of things that you know you want to be smart, but but. But it is the kind of thing that there's so much benefit and utility behind these tools that I think that there are people out there who you know, I believe. I know I understand some of the caution that is there, but I think that if you don't use it, it also I think the time will come where there will be people who get left behind because of it as well.

Zac:

So that is between me and you, I think you know, try checking it out, and there's a lot of benefit that's going to come. Checking it out and, uh, and there's a lot of benefit that's going to come, and I think in the coming years it's going to become more and more beneficial, given some of the things that apple announced over the past year or so that they are working on. Imagine if siri was as intelligent as what I the conversation that I just had, and also siri had access to all of your apps and your calendars and your emails, and you could basically just show up and, you know, talk to Siri on your, on your iPhone and say, hey, uh, what do I have going on today? Do I have any things that you know I need to be doing? And I mean talk about having a virtual, like, like an AI assistant, literally, you know, to keep you on task or on task, sorry, that is something that I think is crazy, incredible and it was really not that far away. It is something that they are, that that is coming to the masses very, very soon, and I promise we're going to update this as we get further along down the line.

Zac:

So, thank you so much, everybody. Go over to rechargepsychologycom for past episodes. I am launching this. We're now available on all the other platforms iTunes, spotify, everything you can think of I think I have signed up for, and so you should be able to get this. Leave me a review. That helps a lot of people find it and share it with a friend. And again, rechargepsychologycom slash AI guide for that free resource on how to give you some more ideas on how to use AI to help you with your ADHD. So that's it for me. This is Zach Erickson. I will wrap up this episode of the ADHD Real Talk podcast and thank you so much for listening and we will talk to you next time. Bye-bye you.

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