4 New AI Work Habits
A Neurodivergent Perspective
The hidden cognitive impacts of AI integration
The science behind our brain’s adaptation
4 new habits for maintaining healthy AI ways of working
G’day!
Buckle up. I’m about to take you into my journey through AI integration. I faced unexpected cognitive challenges. I developed science-backed habits to create a healthy balance with using AI tools.
As AI tools, like writing assistants and data analysis, become common in our work, have you considered what this digital dance is doing to your brain? The cognitive impact might surprise you.
The AI Honeymoon Phase
Over the last year and half, I decided to go all-in on AI. I integrated it into almost every aspect of my work:
- Writing: Using Claude for drafting and editing (blogs, reports, presentations)
- Research: Employing AI-powered tools to summarise research papers and market reports
- Brainstorming: Collaborating with AI for idea generation and problem-solving
- Data Analysis: Leveraging machine learning models to help me understand large chunks of data
At first, it felt like I had discovered a superpower. My productivity soared. I was churning out articles and processing research papers at twice my usual speed. For someone with ADHD, this felt like such a rush.
The Cognitive Curveball
But then, something strange started happening. I noticed that, when reviewing AI-generated content or long chat transcripts, my brain wasn’t fully engaged.
It was like my mind was skimming over the details, taking cognitive shortcuts. I’d reach the end of a document and realise I couldn’t recall key points.
This “mental skimming” began to affect my work:
- My edits became superficial, missing nuanced errors
- My critical analysis of AI-generated ideas lacked depth
- I struggled to synthesise information from multiple AI-assisted research sessions
- I was starting to trigger my insomnia again
ADHD Insight: For those of us with ADHD, our brains are already prone to skimming and seeking dopamine hits. AI tools can inadvertently amplify these tendencies if we’re not careful.
This realisation was a huge wake-up call. I have had many problems with memory, focus, and insomnia. I now know it’s due to my ADHD. So, I have always wanted to learn how to improve these areas. I have fought really hard to improve my memory, focus and sleep and I wasn’t prepared to backslide in these areas.
The Science of Neuroplasticity
Our brains are incredibly adaptable. They constantly form new neural connections and prune unused ones. Neuroscientists call this process neuroplasticity. This is the biological basis of learning and skill development.
Leading Neuroscientist Andrew Huberman explains it perfectly:
“Neuroplasticity has two parts. One is the trigger – the mental strain you feel when you’re learning something is the trigger for neuroplasticity for your brain to change. The second part is deep relaxation. That’s when the connections between neurons called synapses actually get stronger.”
Our brain continues to change
This insight is crucial. Over-reliance on AI may mean we miss the ‘trigger’ of mental strain. We also need a break to relax and consolidate.
It’s like trying to build muscle without either the workout or the recovery period.
Quick Check: Think about your last AI interaction.
Did you feel mental strain (good!) or was it in a passive consumption mode?
4 New Healthy Habits for AI+Human Collaboration
With this knowledge, I began mapping out better micro-habits. I aimed to restore healthier work rhythms and boost my neuroplasticity.
Habit 1: The 24-Hour Rule
What & Why:
- Create a ‘cooling off’ period between AI content generation and editing sessions
- Allows your brain to shift from consumption to creation mode
- Helps identify logical gaps and flow issues
- Reduces cognitive shortcuts and assumption-making
Common Challenges & Solutions:
Tight Deadlines?
- Break content into smaller chunks with mini cooling periods
- Use 2-4 hour breaks with physical movement (e.g go for walk, get lunch)
- Take advantage of ADHD hyperfocus periods for deep review
Multiple Projects?
- Consolidate them into Creation Session and Editing Session
- Use different coloured folders for different stages
- Set up project-specific timers
Success Indicators:
- Fewer logical jumps in final content
- More original insights added during editing
- Stronger connection between sections
- Better retention of content details
Habit 2 – Pen and Paper Revival
What & Why:
- Start day with a least 30 minutes of freehand writing
- Engages different neural pathways
- Improves information retention
- Boosts creativity through physical movement
Practical Steps:
Morning Pages:
- 3 pages of stream-of-consciousness writing
- No devices nearby
- Use timer for structure
- Different coloured pens for different thinking modes
- Photo to create digital backup
Success Indicators:
- Improved idea generation
- Better meeting recall
- More organised thoughts
- Reduced digital overwhelm
Habit 3: Human-First Brainstorming
What & Why:
- Solo brainstorming before AI consultation
- Preserves original thinking
- Creates baseline for comparing AI suggestions
- Maintains creative confidence
Structured Approach:
- Initial Phase (+ 10 mins):
- Individual brainstorm
- Focus on quantity over quality
2. AI Enhancement Phase (+15 mins):
- Feed yours ideas to AI
- Ask for specific expansions – different perspective, new ideas etc
- ALWAYS sense-check AI suggestions with real world applicability.
Habit 4: AI Time Boundaries
What & Why:
- Restrict AI interactions to before 4pm
- Avoid at night and minimise on weekends
- Prevents cognitive overwhelm
- Supports better sleep hygiene
Daily Schedule:
Peak Creative Hours (9am-12pm)
- Human-first ideation
- Complex problem-solving
- Original content creation
Collaboration Hours – with people & AI (1pm-4pm)
- Content enhancement
- Research expansion
- Data analysis
Reflection Hours (4pm-5pm)
- Review AI-assisted work
- Plan next day’s tasks
- Set priorities
The Results
After a month of consistently applying these habits:
- The quality of my creative content increased significantly
- I could recall what I was learning and creating much better
- My overall work satisfaction improved
- My ADHD symptoms became more manageable
- My sleep patterns stabilised
ADHD Win: The approach helped reduce decision fatigue and made it easier to start tasks!
Your Turn
- Which micro-habits resonate most with your working style?
- How do you maintain cognitive engagement when using AI?
- What strategies have you developed for your own neurodivergent needs?
Let’s start a conversations about finding a good healthy balance when working with AI. In this fast-changing digital world, sharing our experiences helps us grow, adapt, and stay sharp!
Remember: These habits aren’t about perfection – they’re about progress. Start small, adjust as needed, and celebrate your wins along the way.
Want to learn more about Neuroplacticity – really recommend checking out Andrew Huberman’s Youtube on
Until next time – Take it easy!
