Goblin Tools + ChatGPT: How Neurodivergent Moms Beat Executive Dysfunction in Parenting Chaos (With Real Prompts That Actually Work)

POV: It’s 8:47am, your coffee’s straight-up abandoned and cold, your baby’s pterodactyl screech is piercing your skull at decibel levels you’ve legit measured (because hi, hyperfixation), and your brain just… nope. Full shutdown. The to-do list exists somewhere in the noise — diaper, breakfast, maybe survive leaving the house — but starting any of it feels impossible. Executive dysfunction isn’t playing; it’s in full mom-armor mode, and you’re stuck.

This is the exact chaos where Goblin Tools + ChatGPT custom prompts become your no-BS lifeline. They don’t fix your brain (nothing “fixes” biological wiring, bb), but they build the external scaffolding your AuDHD needs when internal executive function ghosts you. Goblin handles the instant breakdown with zero effort; ChatGPT layers in your specific mom-mess variables like sleep debt, sensory triggers, and baby meltdown odds. Together? Dream team. They turn screaming static into micro-steps you can actually follow.

Why Your Brain Shuts Down Like This (And Why It’s Not Random)

Your AuDHD brain hits that frozen wall because initiation energy tanks when dopamine is low, sensory input is maxed (screeching baby + cold coffee guilt = overload city), and context-switching costs skyrocket from endless micro-tasks. Forensic psych lens here — with a Master’s in the field spotting patterns in high-stress breakdowns — this is textbook capacity overload, not laziness or poor planning. Your working memory drops balls the second the baby cries, executive sequencing fails under the load, and the system protects itself by shutting down.

If those “easy” days still leave you fried, check out Why Neurodivergent Mom Brain Feels Overloaded — Even on Days That Look “Easy” — it dives into the invisible cognitive tax that makes everything feel harder.

Generic “just make a list” advice assumes neurotypical wiring and ignores how parenting a teething 9-month-old amps every variable. You need tools that outsource the planning without demanding more brainpower — that’s this stack’s whole deal.

Goblin Tools: Zero-Effort ND-Made Foundation for When You’re Crispy

Hit goblin.tools (free web, cheap app — no sign-up, no curve). Built by neurodivergent devs for exactly this: brains in revolt needing quick wins without the damn executive tax.

Magic ToDo is the MVP — dump “morning routine with baby,” crank spiciness to 4-5 for tiny-as-hell steps like “find onesie” → “unsnap old one” → “wipe butt” → “snap new one.” It lowers the activation barrier so you can start without the full dopamine spark.

Formalizer turns your feral inner monologue (“I can’t fucking deal with this email”) into polite output for daycare or work — masking energy saver when you’re at zero.

Estimator kills time-blindness with realistic guesses: “bath time with splash-hating baby” = 18 minutes, not the 5 you delusionally hope for. (Trust bestie, I’m the same way. Sometimes we’re just a little too optimistic, ya know?)

Compiler takes your chaotic ramble (“diapers, pump, boss email, vaccine scheduling?”) and spits out prioritized lists — external brain for when yours is nonexistent.

These tools shine because they work in the meltdown, not after you’re regulated. No habit-building required — just open and go.

ChatGPT: Your Custom AuDHD Mom Coach Layer

Goblin gives solid defaults; ChatGPT makes it yours by factoring in your exact wiring: 4-hour nights, touched-out vibes, banana-texture rage, rejection sensitivity spikes.

Save these copy-paste prompts in your phone notes (bad-brain-you won’t rewrite them):

Morning Meltdown Breaker

“You are an AuDHD mom coach who gets executive dysfunction. Break this overwhelming morning routine into 5 dopamine-friendly micro-tasks for an AuDHD mom with a 9-month-old baby on low sleep. Include sensory accommodations (white noise, dim lights), one tiny reward per task, realistic order. Routine: diaper change, breakfast for baby + me, get dressed, brush teeth, errand prep.”

It outputs stuff like: 1. Couch diaper with white noise on (reward: 10-sec deep pressure hug). Momentum without force.

Brain Dump Translator

“Act as my external executive function. Here’s my chaotic dump: [paste ramble]. Turn it into a max-3-item prioritized ‘today’ list for low-capacity AuDHD mom mode. Rank by urgency + dopamine hit, add body-doubling phrases, keep it tiny.”

Cuts decision fatigue — permission to drop 90% of the list.

Paralysis Rescue

“I’m in AuDHD freeze on [task, e.g., pump parts]. Give the smallest under-2-min first step, a 10-second body-double script to say aloud, and a heavy music song rec to play.”

Body-doubling script tricks your brain into co-regulation; song adds dopamine/time-box.

Overwhelm De-escalator

“Validate this sensory overload without bullshit positivity, then suggest ONE under-5-min reset for an AuDHD mom—no baths or inaccessible stuff.”

Quick pressure-point press or noise-canceling moment — actually realistic for mom life. (For spotting overload earlier, the 2-Minute Sensory Reset Kit is a tiny printable menu you circle in crisis — no tracking required.)

How the Stack Plays Out in Actual Feral Chaos

Frozen at “get baby to daycare, it’s 8:53am”:

1. Goblin Magic ToDo: “get baby out door,” spiciness 4 → instant list: diaper bag, diaper check, shoes, car seat.
2. Copy-paste into ChatGPT: “Tweak this for sensory overload (baby screeching 20 min) + add micro-rewards + sensory hacks.”
3. Output: White noise first (break), couch diaper (low effort), reward stare-at-wall 30 sec, sing dumb song for shoes (dopamine), string cheese in car.

You survive drop-off. Late? Absolutely. Perfect? Hell no. But done — and that’s the win. External structure around wiring that can’t hold it solo.

Why This Stack Low-key Slaps for ND Moms (No NT BS)

Low start cost — open during breakdown, no prep. Handles the exact executive functions parenting nukes: initiation, sequencing, prioritization, time estimation. ND-designed (Goblin) + infinitely customizable (ChatGPT). Flexible: Goblin solo for speed, ChatGPT for depth, stack for max chaos. No “you got this” vibes — just real, practical bypasses.

This builds right on the broader 70 Ways Neurodivergent Moms Can Use AI to Make Life Easier if you want even more ways to offload the mental grind. Or dive into The AuDHD Overlap: When Your Brain is Actively Sabotaging Itself for why the sabotage feels so relentless.

This pairs perfectly with deeper systems like the ND Mom Notion Dashboard (coming soon!) for sensory logs and templates. Or start lighter: grab the 2-Minute Sensory Reset Kit ($9.99) — quick check-in scan for light/sound/touch/social battery, early warning signs, and your personal “I’m at 7+” emergency reset menu. Print it, GoodNotes it, circle one reset when overload creeps. Zero tracking pressure — simply a 2-min lifeline before nuclear.

Next time the screech hits and your brain blue-screens, pull up Goblin first, layer ChatGPT if you have 60 seconds. One stupid-small step. That’s what we call accommodation, bb — not forcing your brain to conform.

Grab the Sensory Reset Kit here if you want pre-built overload detection before it hits sideways.

One micro-win at a time. You’ve got the tools — use the ones that click today. ♡✨