ADHD AI Productivity Without Distraction with Dr. Shirley Hershko
In this episode, ADHD expert Dr. Shirley Hershko joins the podcast to discuss how to use generative AI for productivity without distraction. An acclaimed ADHD expert and researcher at the Hebrew University of Jerusalem, Dr. Hershko also talks about her book Making Sense of ADHD, which offers a path to more productivity with less stress.
Highlights:
☑️ The transformative power of an accurate ADHD diagnosis
☑️ Strategies for leveraging generative AI as a productivity tool
☑️ How ADHD traits like creativity can be a career advantage
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Summary
Dr. Shirley Hershko, an ADHD researcher at the Hebrew University of Jerusalem, joins the podcast to discuss ADHD from both a professional and personal perspective. She shares insights from her family's experience with ADHD, emphasizing the importance of accurate diagnosis and accessible evaluations. Dr. Hershko also introduces her book, Making Sense of ADHD, and offers strategies for using generative AI as a productivity tool while avoiding its potential distractions.
Topics discussed:
Her perspective on ADHD, informed by both research and personal family experience.
The role of professional diagnosis and evaluation in managing ADHD.
Key ideas from her book, "Making Sense of ADHD."
Strategies for using generative AI for productivity while managing its distractions.
Transcript
00:00 - Sarah (None)
The Adulting with ADHD podcast is not a substitute for medical advice. Please see a medical professional if you think you have ADHD or have ADHD and need additional assistance. For podcast archives, please visit patreoncom slash. Adulting with ADHD. This is the Adult ADHD Podcast self-empowerment for people with ADHD. Today, I'm excited to have with me Dr Shirley Hershko. Dr Shirley Hershko is an ADHD expert, lecturer and researcher at the Hebrew University of Jerusalem, dedicating her career to understanding and addressing ADHD. She also is a certified diagnostician and therapist and developed the Just a Moment time management method for attention challenges. Welcome to the show.
00:59 - Dr. Hershko (None)
Thank you, Sarah. Happy to be here.
01:02 - Sarah (None)
To start, could you tell our listeners about your work and what led you to this line of work?
01:08 - Dr. Hershko (None)
Of course, my journey into the field of ADHD began during my undergraduate studies in psychology, when I had the opportunity to complete a practicum working with people who had ADHD. Practicum working with people who had ADHD. The first-person experience was really eye-opening. I saw tremendous positive impact that the right intervention and support could have on daily life, academic achievement and confidence. Working with this dynamic and joyful population, I discovered not only the challenges that ADHD presents, but especially the unique strengths that these individuals display, such as creativity, resilience, humor and boundless curiosity. So I became deeply inspired to dedicate my career to understanding and empowering people with ADHD. And after graduation, my personal connection to ADHD deepened when I started my own family. I married and later became the mother of three wonderful daughters, all of whom were diagnosed with ADHD, and watching them grow I first-hand. The daily realities of living with ADHD. The hardness, but also the incredible talents and spirit. They process in navigating school systems, emotional ups and downs and social situations with my daughters showed me how important it is for families to have reliable guidance, practical strategies and a source of hope. And in addition to my journey as a mother, my personal and professional perspectives on ADHD were further shaped by marrying a partner who also has ADHD, and this brought the dynamics of ADHD directly into my relationship. And over time, I realized that certain behaviors like forgetfulness or seeming inattentiveness were not signs of a lack of care, but rather symptoms of the condition itself. This insight was tremendous for our marriage. Understanding that these challenges stemmed from ADHD allowed me to approach misunderstandings with empathy and patience. So it became clear that education and awareness are vital, not only for individuals with ADHD, but also for their loved ones. So, actually, this personal perspective continues to inform and motivate my mission every day, and I think the core of my professional work today is providing ADHD diagnosis and assessment to people around the world. I'm aware of the significant obstacles many face in accessing high quality evaluations, whether they're to financial challenges, long waiting lists or the difficulty of finding thorough and processive assessments. So I believe that an accurate diagnosis is the critical first step in any life-changing process. It not only enables people to finally understand their own experiences enables people to finally understand their own experiences but also opens the door to tailored interventions, effective support and improved quality of life for both individuals and their families.
05:16
And in addition to my work, I am the author of the book Making Sense of ADHD. I am the author of the book Making Sense of ADHD. The book was written to break down the complexities of ADHD in an accessible, research-backed and compassionate way. I have received feedback from many readers who say that it gave them the clarity and confidence to seek help, advocate for themselves and support others, because understanding what ADHD truly is its neurological basis, its manifestations and its chance is crucial for breaking stigma and enabling individuals to grow rather than simply cope. Finally, my commitment to research-driven and driven practice is fundamental to my work. I have been actively involved in research studies focusing on ADHD and I prioritize staying up to date with the latest scientific knowledge and clinical approaches. Whether I'm evaluating a client, developing new interventions or updating my educational materials, I make it a point to rely on current, evidence-based information. To rely on current evidence-based information.
06:45 - Sarah (None)
If you're listening to this show, you get how stress and overwhelm can wreak havoc on your life and how sometimes the issue runs deeper than that. That's where ADHD Online comes in. They offer a thorough, clinically-backed assessment that not only checks for ADHD, but also screens for anxiety, depression and more. To save $40 and to get on the path to relief, now visit ADHD online. Slash adulting with ADHD and use promo code adultingADHD40. Thank you for sharing that background and I love the framing of that. My next question we're going to be talking about generative AI, and generative AI is a double edged sword for ADHD, acting as both a powerful tool and a potential rabbit hole. What is your top advice for using AI effectively without getting lost in distractions?
07:46 - Dr. Hershko (None)
for using AI effectively without getting lost in distractions. Okay, it's an important issue. Generative AI presents a dual nature for people with ADHD. It can be an incredible productivity, but also a source of endless distraction. On one hand, ai can automate repetitive tasks, give information such as schedules, and provide real-time reminders. Used thoughtfully, it offers structured support for focus and organization areas where people with ADHD often wish for support. But, on the other hand, ai platforms are designed to be engaging and open-ended, making it easy to lose track of time and original intent, especially when curiosity and novelty-seeking are prominent, as in common in ADHD. My advice is to use AI tools as intentional partners rather than passive entertainment.
09:02
Always clarify your primary goal before opening an AI tool, even write it down or state it verbally like I'm using this AI today to outline my proposal, or I need three resources for my project, so this sets a cognitive ensure and increases the likelihood of staying on task. I suggest a supplement with time boxing. Set a strict time limit for each AI interaction using alarms or visual timers, which helps counter time blindness and impulsivity and, furthermore, externalize all key steps. If an AI session yields multiple lines of insight or tasks, immediately extract this into a structured to-do list or project management system. This helps make sure that brainstorming doesn't turn into a dead end full of distracting sites topics.
10:21
I also recommend using AI tools that integrate with reminders and calendars, so insights and generated content directly enhance workflow rather than remain as isolated digital artifacts, and you'll find getting stuck for hours due to hyperfocus a common issue for people with ad set up regular breaks or use apps that require you to pause and check your progress.
10:58
If possible, customize AI settings and reminders to suit your needs. For example, program the AI to remind you every 10 minutes to revisit your original goal. So by personalizing it this way. In this way, ai can change from a time drain into a helpful assistant that supports you. And finally, regularly check how you use AI. Look back at your AI sessions and ask yourself did this help me reach my goals or just waste time? Thinking like this helps you become more aware of how you learn and use AI and, over time, you'll get better at using AI to support and to organize your work instead of getting distracted.
11:55 - Sarah (None)
Yes, I plan on using some of those tips immediately. The next question as AI automates routine tasks, skills like creativity and big picture thinking become more valuable. Skills like creativity and big picture thinking become more valuable how?
12:17 - Dr. Hershko (None)
can this shift turn ADHD traits into a significant competitive advantage in today's job market? Okay, so you're absolutely right. Today's job market is experiencing a paradigm shift as AI systems get better at doing routine and repetitive tasks that usually require thinking skills unique to humans. Creative thinking and holistic vision rise in demand. Adhd shaped in part by differences in document-driven exploratory behavior primes individuals for precisely this new world of work.
12:59
Many people with ADHD have a natural gift for their unique thinking the ability to generate novel ideas, see connections, others, myths and pivot quickly in the face of changing information. This way of thinking is helpful in new and growing fields like strategy consulting, starting businesses, creative jobs and technology. In these areas, success depends more on coming up with ideas, testing them and combining knowledge from different fields.
13:45
So instead of being a problem. Quick changes in attention and sudden ideas become strengths when the job value creativity over just following the rules. Also, people with ADHD are often very strong and able to handle challenges well because they have learned to deal with difficulties. They do well in jobs that change quickly and they are uncertain, and I think another advantage is the pattern spotting. People with ADHD are great at noticing things that don't fit, having sudden moments of insight and coming up with new but useful ideas. Studies show that a part of the brain often more active in ADHD helps with creative and connecting thoughts, Since AI can handle boring, repetitive work and people with ADHD can spend more time on work. Their unique skills make big differences, so I think the future of work focuses on teams made up of different strands that fit well together. More and more employers see that supporting no diversity, including ADHD, is not just about helping people fit in, but also about gaining a real advantage.
15:22
Companies that want to change markets or create big innovations needs new ideas diverse ways of thinking and unique perspectives things people with ADHD have in plenty. The big change is moving from asking how can people with ADHD fit in to how can?
15:46
we build teams, tools and jobs that let their strengths stand out. So, to take advantage of this, I encourage people with ADHD and those who help them to be active, look for jobs where creativity matters, work with teams from different fields and openly share how their different way of thinking solves problems in a special way. With the support from coaches, mentors or smart technology, adhd can be not a problem, but a big help for success in today's AI-driven world.
16:29 - Sarah (None)
I love that AI can accelerate work, but also create intense pressure and a feeling of always being on. How can your just-a-moment time management method help ADHDers manage this new AI-driven pace? Okay so.
16:45 - Dr. Hershko (None)
AI creates a constant feeling of pressure and being always on, especially for people with ADHD. The quick pace, endless notifications and demand to respond immediately often make it hard to disconnect or focus on what really matters. This non-stop flow can be exhausting and overwhelming, leading many people with ADHD to feel digitally drained, anxious or lost of multitasking. So my Just a Moment time management method was made to answer exactly these challenges, unlike just making a simple to-do list which can feel vague and add to the mental load.
17:41
the method lets you carefully plan or, in your entire week, you see exactly when each task happens not clearly in your schedule.
17:59
This makes the plan concrete and removes much of the stress and confusion that a scattered list can bring. The method the method also focuses on real adhd struggles so motivation, procrastinationination and forming habits. It provides practical steps for dealing with this, like breaking big tasks into smaller ones, scheduling each part and making sure nothing slips through. This structure helps you not only plan but actually start and finish the things that matter. Also, I think another key piece is using set cues like timers, ai reminders or even physical objects to promote and to prompt you to pause and check in. Instead of letting hours disappear in stress or distraction, you learn to stop, reset and ask yourself if you are on track. Over time, these regular micro pauses make real differences in how you manage energy and attention differences in how you manage energy and attention. So, ultimately, just a moment isn't just about managing your time. It's about having a clear plan, controlling your schedule instead of being controlled by it, and having real tools for dealing with daily ADHD challenges by making your schedule visible and tasks manageable.
19:46
The method really reduces anxiety, helps you use your strengths and matches your work life to today's AI-driven, fast-paced world.
19:58 - Sarah (None)
That sounds really nice. Where can listeners go to learn more about your work and connect with you online?
20:06 - Dr. Hershko (None)
The best way to learn more about my approach and about ADHD and get practical tools in is through my book, Making Sense of ADHD, which is available on Amazon, of course, Making Sense of ADHD, which is available on Amazon. Of course, In the book, I share everything you need to know about ADHD, including detailed explanations, real-life examples and, of course, my Just a Moment method for managing time and attention. It was written to be clear, accessible and generally helpful for anyone interested in understanding or living with ADHD and for those who wonder if they might have ADHD. I strongly recommend getting a proper evaluation. A professional diagnosis can provide valuable insights, practical advice and access to resources that make a real, real difference.
21:07
On my website, you can find detailed information about accurate and accessible adhd assessment, including what to expect and how to get started. We can add a link to the website in the episode description. Whether you're starting your ADG journey or looking for new ways to manage, I think these resources help you feel supported, informed and empowered. The goal is not just to cope empowered. The goal is not just to cope, but to build a life where your strengths and challenges are fully understood and also where you have the practical tools to succeed.
21:52 - Sarah (None)
Wonderful. Thank you so much for being on the show today.
21:57 - Dr. Hershko (None)
Thank you, Sam, for having me.
