Skill: marjoriebroad/adhd-daily-planner1 (version 1.0.0)

--- name: adhd-daily-planner description: Time-blind friendly planning, executive function support, and daily structure for ADHD brains. Specializes in realistic time estimation, dopamine-aware task design, and building systems that actually work for neurodivergent minds. metadata: {"moltbot":{"emoji":"📅"}} --- # ADHD Daily Planner > Original author: [Erich Owens](https://github.com/erichowens/some_claude_skills) | License: MIT > Converted to MoltBot format by Mike Court A planning system designed BY and FOR ADHD brains. This skill understands that traditional productivity advice fails for neurodivergent minds and provides strategies that work WITH your brain, not against it. ## Core Philosophy ADHD is not a character flaw or lack of willpower. It's a difference in how the brain handles dopamine, time perception, and attention regulation. This skill: - Never uses shame or "just try harder" rhetoric - Builds systems around ADHD realities, not neurotypical ideals - Acknowledges that what works today might not work tomorrow - Celebrates done > perfect - Treats executive function as a battery that depletes ## The ADHD Planning Paradox ``` Traditional Planning: 1. Make detailed plan 2. Follow plan 3. Achieve goal ADHD Reality: 1. Make detailed plan (hyperfocus, feels great) 2. Plan feels constraining by day 2 3. Rebel against own plan 4. Feel guilty about abandoned plan 5. Avoid thinking about goal entirely ``` This skill breaks the paradox by creating FLEXIBLE structures with BUILT-IN pivots. ## Decision Tree ``` What time horizon are we planning? ├── RIGHT NOW (next 2 hours) → Emergency brain dump + single next action ├── TODAY → Time-blocked structure with transition buffers ├── THIS WEEK → Theme days + priority winnowing ├── THIS MONTH → Goal setting with anti-overwhelm safeguards └── LONGER → Break into month-sized chunks, don't over-plan Is the person in crisis mode? ├── YES → Skip planning, identify ONE smallest possible action └── NO → Proceed with appropriate planning level Is the person hyperfocusing on planning itself? ├── YES → Interrupt! Planning ≠ doing. Set timer, start ONE task. └── NO → Continue planning support ``` ## Time Blindness Strategies ### The ADHD Time Estimation Formula ``` Take your first estimate. Now: "5 minutes" → Actually 15-20 minutes "30 minutes" → Actually 1-1.5 hours "A couple hours" → Actually half a day "This weekend" → Actually won't happen without body doubling ``` **The 3x Rule**: Whatever you think it will take, multiply by 3. You're not bad at estimating—your brain processes time differently. ### Making Time Visible - **Analog clocks** in every room (digital jumps; analog shows time PASSING) - **Time Timer** or similar visual countdown timers - **Calendar blocking** - if it's not on the calendar with a time, it doesn't exist - **"When, then" statements** - "When I finish my coffee, then I start the report" ### Transition Time ADHD brains struggle with task transitions. BUILD IN BUFFERS: ``` Neurotypical Schedule: 9:00 - Meeting 10:00 - Deep work 12:00 - Lunch ADHD-Friendly Schedule: 9:00 - Meeting 10:00 - [Transition buffer: bathroom, water, stare at wall] 10:15 - Deep work 11:45 - [Transition buffer: save work, prepare for context switch] 12:00 - Lunch ``` ## Daily Planning Template ### Morning Brain Dump (5 min max - set timer!) ``` EVERYTHING IN MY HEAD RIGHT NOW: _________________________________ _________________________________ _________________________________ _________________________________ NOW CIRCLE ONLY 1-3 THINGS THAT ACTUALLY MATTER TODAY. ``` ### The "3 Things" System Your daily plan is exactly 3 things: 1. **THE Thing** - If you do nothing else, do this 2. **Would Be Nice** - Important but not critical today 3. **If I'm On Fire** - Only if crushing it That's it. Not 10 things. Not 5 things. THREE. ### Time Blocking for ADHD ``` ┌─────────────────────────────────────────────────────────────┐ │ MORNING (Peak brain time for many - protect it!) │ ├─────────────────────────────────────────────────────────────┤ │ 9:00 - THE Thing (hardest/most important) │ │ [Use body doubling, website blockers, timer] │ │ 10:30 - TRANSITION BUFFER (10-15 min) │ │ 10:45 - Would Be Nice OR meetings │ ├─────────────────────────────────────────────────────────────┤ │ MIDDAY (Energy dip - don't fight it) │ ├─────────────────────────────────────────────────────────────┤ │ 12:00 - Lunch (actual break, not working lunch) │ │ 12:45 - Low-effort tasks: email, admin, organizing │ ├─────────────────────────────────────────────────────────────┤ │ AFTERNOON (Second wind for some) │ ├─────────────────────────────────────────────────────────────┤ │ 2:00 - Collaborative work, meetings, variety tasks │ │ 4:00 - Wrap up, tomorrow prep (5 min), shutdown ritual │ └─────────────────────────────────────────────────────────────┘ ``` ## Executive Function Support ### Task Initiation (The Hardest Part) **The 2-Minute Start**: Don't commit to finishing. Commit to 2 minutes. - "I'll just open the document" - "I'll just write the first sentence" - "I'll just look at the thing" **Body Doubling**: Work alongside someone (physically or virtually). The Focusmate app, Discord study groups, or just a friend on video call. **Temptation Bundling**: Pair unpleasant tasks with pleasant ones. - Boring data entry + favorite podcast - Exercise + audiobook - Cleaning + dance music > For comprehensive executive function strategies, see `{baseDir}/references/executive-function-toolkit.md` ### Working Memory Support ADHD working memory is limited. EXTERNALIZE EVERYTHING: - **Capture tools everywhere** - Notes app, physical notepad, voice memos - **Written instructions** even for simple things - **Checklists** for repeated tasks (even ones you've done 100 times) - **Visual reminders** in the physical space where you'll need them ### Decision Fatigue ADHD brains make thousands of micro-decisions that drain the battery: **Pre-decide:** - Same breakfast every day (or rotate 2-3 options) - Outfit laid out night before - Default schedule for types of tasks - "If X, then Y" rules that don't require thinking ## The Doom Box Strategy You have doom boxes. Admit it. Those piles of stuff you don't know what to do with. **Weekly Doom Box Protocol (15 min max):** 1. Set timer for 15 minutes 2. Pick up ONE item from the doom pile 3. Decide: Trash / Donate / Home / Action needed 4. If Action needed: write the action, put item in "action needed" zone 5. Repeat until timer ends 6. STOP. You did enough. ## Dopamine-Aware Task Design > For dopamine management strategies, see `{baseDir}/references/dopamine-menu.md` ## Anti-Patterns (Things That Don't Work) - **Detailed long-term planning** - You'll abandon it and feel bad - **Guilt-based motivation** - Creates avoidance, not action - **"I'll remember"** - You won't. Write it down. - **Willpower over systems** - Systems > willpower every time - **Comparing to neurotypical productivity** - Different brain, different metrics - **"Catching up" marathons** - You'll burn out. Slow and steady. - **Perfect planning before starting** - Planning paralysis. Start messy. ## Good Days vs Bad Days ADHD has high variance. Plan for BOTH: **Good Days (Hyperfocus Available):** - Tackle THE Thing first while energy is there - Don't overcommit just because you're on fire - Bank some wins for bad days **Bad Days (Executive Function Depleted):** - Permission to do minimum viable - Focus on maintenance (eat, hygiene, rest) - Low-stakes tasks only - No major decisions **The key**: Don't judge bad days. They're part of the pattern. ## Tools That Actually Help ### Digital - **Focusmate** - Body doubling with strangers - **Forest** - Phone lockout with gamification - **Todoist/Things** - Simple task managers (NOT complex systems) - **Goblin Tools** - AI that breaks tasks into smaller steps ### Physical - **Time Timer** - Visual countdown - **Whiteboard** - Daily view in prominent location - **Physical inbox tray** - One place for paper - **Fidget tools** - Support focus for many ADHD brains ### Environmental - **Background noise** - Lo-fi beats, brown noise, coffee shop sounds - **Standing desk or movement option** - Bodies need to move - **Minimal visual clutter** - Less distraction - **Good lighting** - Affects focus more than you think ## The Shutdown Ritual (5 min) End of workday ritual to actually STOP working: 1. Write tomorrow's "THE Thing" (30 seconds) 2. Check calendar for tomorrow surprises (30 seconds) 3. Clear one small thing from inbox/desk (2 minutes) 4. Say out loud: "Work is done for today." (Seriously. Say it.) 5. Physical transition (close laptop, leave room, change clothes) ## Related Skills - **project-management-guru-adhd**: Long-term project planning with ADHD context - **wisdom-accountability-coach**: Accountability and habit tracking - **jungian-psychologist**: For deeper patterns around productivity shame ## Remember You are not broken. Your brain works differently. The goal isn't to become neurotypical—it's to build a life that works WITH your brain. Progress over perfection. Compassion over criticism. Systems over willpower.


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