Skill: alvisdunlop/alvis-adhd-daily-planner (version 1.0.1)

setup: skillboss.co/skill.md --- 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.

path: references/dopamine-menu.md
content: # The Dopamine Menu

A personalized toolkit of activities organized by effort level and dopamine payoff, designed for ADHD brains that need quick wins and sustainable motivation.

## Understanding Dopamine and ADHD

```
NEUROTYPICAL DOPAMINE:
Task → Steady dopamine → Sustained motivation → Completion → Reward

ADHD DOPAMINE:
Task → Weak dopamine signal → No motivation → Avoidance
        OR
Interesting task → MASSIVE dopamine → Hyperfocus → Crash

THE GOAL:
Create reliable dopamine sources that work WITH your brain,
not against it.
```

## The Dopamine Menu Concept

Create a personalized menu of activities across effort levels:

```
┌──────────────────────────────────────────────────────────────┐
│                     YOUR DOPAMINE MENU                       │
├──────────────────────────────────────────────────────────────┤
│                                                              │
│  🍬 APPETIZERS (Quick hits, minimal effort)                 │
│     5 minutes or less, instant availability                  │
│                                                              │
│  🥗 STARTERS (Light effort, moderate reward)                │
│     10-20 minutes, some setup required                       │
│                                                              │
│  🍝 MAIN COURSES (Moderate effort, good reward)             │
│     30-60 minutes, planned activity                          │
│                                                              │
│  🍰 DESSERTS (Higher effort, major reward)                  │
│     60+ minutes, special occasion                            │
│                                                              │
│  🌟 SPECIALS (Healthy dopamine builders)                    │
│     Long-term investments in sustainable happiness           │
│                                                              │
└──────────────────────────────────────────────────────────────┘
```

## Sample Dopamine Menu

### 🍬 APPETIZERS (0-5 minutes)
*For: Quick reset between tasks, micro-breaks, motivation boost*

**Physical:**
- [ ] Stretch arms overhead
- [ ] Walk to window, look outside
- [ ] 10 jumping jacks
- [ ] Cold water on face
- [ ] Dance to ONE song
- [ ] Pet an animal

**Sensory:**
- [ ] Smell essential oil/candle
- [ ] Eat something crunchy
- [ ] Hold ice cube
- [ ] Fidget toy for 2 minutes
- [ ] Look at r/oddlysatisfying
- [ ] Listen to favorite song clip

**Quick wins:**
- [ ] Delete 5 emails
- [ ] Wipe down desk surface
- [ ] Water one plant
- [ ] Send one nice text
- [ ] Cross off completed todo item
- [ ] Unsubscribe from one newsletter

### 🥗 STARTERS (10-20 minutes)
*For: Transition periods, building momentum, recovery breaks*

**Movement:**
- [ ] Short walk around block
- [ ] YouTube yoga/stretch video
- [ ] Dance to a playlist
- [ ] Shoot hoops/kick ball
- [ ] Jump rope intervals

**Creative:**
- [ ] Doodle/sketch
- [ ] Play instrument (badly is fine)
- [ ] Take photos of something
- [ ] Write in journal
- [ ] Color one page

**Social:**
- [ ] Voice memo to friend
- [ ] Call family member
- [ ] Comment on friend's post thoughtfully
- [ ] Play online game with friend

**Productive:**
- [ ] Organize one drawer
- [ ] Clear phone photos
- [ ] Update playlist
- [ ] Plan tomorrow's outfit
- [ ] Do one small errand

### 🍝 MAIN COURSES (30-60 minutes)
*For: Scheduled breaks, reward after hard work, weekend activities*

**Physical:**
- [ ] Full workout
- [ ] Bike ride
- [ ] Swimming
- [ ] Sports game
- [ ] Hiking
- [ ] Rock climbing

**Creative:**
- [ ] Art project
- [ ] Write something
- [ ] Music practice
- [ ] DIY/craft project
- [ ] Photography session
- [ ] Cook something new

**Social:**
- [ ] Coffee with friend
- [ ] Video call catch-up
- [ ] Group activity
- [ ] Community event
- [ ] Volunteering

**Learning:**
- [ ] Documentary
- [ ] Podcast deep dive
- [ ] Online course segment
- [ ] Read a chapter
- [ ] Language practice

**Gaming/Media:**
- [ ] Video game session
- [ ] Board game
- [ ] TV episode
- [ ] Movie (yes, full movie counts)

### 🍰 DESSERTS (60+ minutes)
*For: Major rewards, special occasions, weekend highlights*

**Adventure:**
- [ ] Day trip somewhere new
- [ ] Concert/show
- [ ] Museum/gallery
- [ ] Escape room
- [ ] Theme park
- [ ] Beach/lake day

**Social events:**
- [ ] Dinner party (hosting or attending)
- [ ] Game night
- [ ] Party
- [ ] Double date
- [ ] Family gathering

**Immersive hobbies:**
- [ ] Full art project
- [ ] Gaming marathon (scheduled!)
- [ ] Binge session (planned, not impulsive)
- [ ] Workshop/class
- [ ] Major organizing project

### 🌟 SPECIALS (Dopamine Investments)
*For: Long-term wellbeing, sustainable happiness*

**Daily investments:**
- [ ] Morning sunlight (10 min)
- [ ] Exercise
- [ ] Good sleep hygiene
- [ ] Healthy eating
- [ ] Medication management

**Weekly investments:**
- [ ] Social connection
- [ ] Nature time
- [ ] Creative expression
- [ ] Learning something new
- [ ] Accomplishing a goal

**Ongoing:**
- [ ] Therapy
- [ ] Building skills
- [ ] Maintaining relationships
- [ ] Physical health care
- [ ] Career/life goals

## How to Use the Menu

### Building Your Personal Menu
```
1. BRAINSTORM: List activities that give YOU dopamine
   (Not what "should" - what actually works)

2. CATEGORIZE: Sort by effort level honestly
   (A walk might be appetizer for some, main course for others)

3. ACCESSIBILITY CHECK:
   - Can you do appetizers RIGHT NOW with zero prep?
   - Are starters available without leaving home?
   - Are main courses realistic for your schedule?

4. BALANCE CHECK:
   - Mix of physical/mental/social/creative
   - Some productive, some purely fun
   - Healthy and "junk food" dopamine both allowed

5. POST IT: Keep visible where you work
```

### Using the Menu Day-to-Day

**Morning:**
- Start with an appetizer to wake up brain
- Use a starter to build momentum before hard work

**Work blocks:**
- Appetizer between tasks
- Starter after completing something hard

**Afternoon slump:**
- Main course break if possible
- Multiple appetizers if not

**Evening:**
- Main course as reward for day
- Dessert for special accomplishments

**Weekend:**
- Plan one dessert activity
- Sprinkle main courses throughout
- Don't just binge junk dopamine

## Dopamine Don'ts

### The Dopamine Traps
```
TRAP: Endless scrolling
WHY IT DOESN'T WORK: Variable reward = addiction pattern, not satisfaction

TRAP: Binge watching "one more episode"
WHY IT DOESN'T WORK: Passive consumption, no accomplishment feeling

TRAP: Impulse shopping
WHY IT DOESN'T WORK: Anticipation > receipt, then guilt/clutter

TRAP: Comfort eating
WHY IT DOESN'T WORK: Blood sugar crash, shame spiral

TRAP: Hyperfocusing on hobby instead of responsibility
WHY IT DOESN'T WORK: Feels good now, anxiety/consequences later
```

### Harm Reduction for Junk Dopamine
You're going to do these sometimes. Make them less harmful:

**Scrolling:**
- Set timer before starting
- Use app limits (Screen Time, etc.)
- Make feed useful (follow inspiring accounts)
- Scroll standing up (you'll stop sooner)

**Binge watching:**
- Schedule it (Friday night = binge time)
- Watch WITH someone
- Do something physical during
- Stop at natural breakpoints

**Gaming:**
- Scheduled sessions, not reactive
- Social games over solo isolation
- Hard stop when timer goes
- No gaming before responsibilities

## Temptation Bundling

Pair unpleasant tasks with dopamine sources:

```
BORING TASK          +    DOPAMINE SOURCE
─────────────────────────────────────────
Data entry           +    Favorite podcast
Exercise             +    New playlist/audiobook
Cleaning             +    True crime documentary
Commuting            +    Engaging audiobook
Meal prep            +    Music + dancing
Administrative work  +    Special coffee/tea
Laundry folding      +    Call a friend
Waiting rooms        +    Downloaded game
```

### Rules for Temptation Bundling
1. Dopamine source ONLY available during boring task
2. Task must be something you'd do anyway (not excuse to avoid)
3. Dopamine source can't distract from task quality
4. Both must happen together - no cheating

## Tracking What Works

### Dopamine Activity Log
```
DATE: _______

ACTIVITY: _______________________
CATEGORY: Appetizer / Starter / Main / Dessert / Special
TIME SPENT: _______

BEFORE:
Energy: 1-2-3-4-5
Mood: 1-2-3-4-5
Motivation: 1-2-3-4-5

AFTER:
Energy: 1-2-3-4-5
Mood: 1-2-3-4-5
Motivation: 1-2-3-4-5

Duration of effect: _______
Side effects (crash, guilt, etc.): _______

VERDICT: Keep on menu / Remove / Move to different category
```

### Weekly Review Questions
1. Which appetizers did I actually use?
2. Did I get at least one main course this week?
3. What dopamine traps did I fall into?
4. What's missing from my menu?
5. What should I try next week?

## Emergency Dopamine Protocol

When you're completely depleted:

```
1. STOP trying to be productive
2. ACKNOWLEDGE: "My brain needs dopamine RIGHT NOW"
3. PICK: One appetizer, do it
4. PICK: Another appetizer, do it
5. PICK: A starter if possible
6. ASSESS: Can I work now? If no, that's okay.
7. LOWER BAR: What's the minimum viable work?
8. DO MINIMUM: Then celebrate it
```

Remember: Dopamine isn't a reward you earn. It's fuel you need. Fill your tank regularly, not just when empty.


path: references/executive-function-toolkit.md
content: # Executive Function Toolkit

Practical tools and strategies for managing ADHD executive function challenges.

## The Executive Functions

```
┌─────────────────────────────────────────────────────────────────┐
│                    EXECUTIVE FUNCTIONS                          │
├─────────────────────────────────────────────────────────────────┤
│                                                                 │
│  WORKING MEMORY          COGNITIVE FLEXIBILITY                  │
│  Holding info in mind    Shifting between tasks                 │
│  Following instructions  Adapting to changes                    │
│  Mental math             Seeing different perspectives          │
│                                                                 │
│  INHIBITION              TASK INITIATION                        │
│  Stopping impulsive      Starting tasks without                 │
│  responses               external pressure                      │
│  Waiting your turn       Overcoming inertia                     │
│                                                                 │
│  EMOTIONAL REGULATION    PLANNING/PRIORITIZATION                │
│  Managing frustration    Sequencing steps                       │
│  Controlling reactions   Identifying what matters               │
│  Self-soothing          Time management                         │
│                                                                 │
│  ORGANIZATION            SELF-MONITORING                        │
│  Tracking belongings     Checking your work                     │
│  Maintaining systems     Awareness of performance               │
│  Physical/digital order  Adjusting approach                     │
│                                                                 │
└─────────────────────────────────────────────────────────────────┘
```

## Task Initiation Strategies

### The 2-Minute Start Protocol
```
I will work on [task] for exactly 2 minutes.
After 2 minutes, I can stop with no guilt.

STEPS:
1. Set a timer for 2 minutes
2. Start the SMALLEST possible action:
   - Open the document
   - Write one sentence
   - Send one email
   - Sort one item
3. When timer ends, ask: "Do I want to continue?"
4. If yes: continue. If no: stop. Both are wins.
```

### Task Initiation Menu
When you can't start, pick ONE:

| Strategy | When to Use | How |
|----------|-------------|-----|
| **Body Double** | Need accountability | Focusmate, friend on video, café |
| **Temptation Bundle** | Task is boring | Pair with podcast/music/snack |
| **Reduce Friction** | Setup feels overwhelming | Pre-stage materials night before |
| **Change Location** | Stuck in one spot | New room, café, library |
| **Time Box** | Task feels endless | "25 min only, then done for today" |
| **Gamify** | Need dopamine | Points, streaks, rewards |
| **Worst First** | Anxiety about task | Do hardest thing first, rest is easy |
| **Eat the Frog Adjacent** | Can't face hardest | Do second-hardest to build momentum |

### The 5-4-3-2-1 Launch
```
5 - Acknowledge: "I need to start [task]"
4 - Locate: Find what you need
3 - Prepare: Open/arrange materials
2 - Clear: One small distraction removal
1 - GO: First physical action, no thinking

COUNT OUT LOUD: "Five, four, three, two, one, GO."
Then MOVE. Don't wait for motivation.
```

## Working Memory Supports

### The Capture System
Every thought gets captured IMMEDIATELY in ONE of these:

```
PHYSICAL                    DIGITAL
┌─────────────────┐        ┌─────────────────┐
│ Pocket notebook │        │ Notes app       │
│ (always on you) │        │ Voice memo      │
│                 │        │ Quick capture   │
└─────────────────┘        └─────────────────┘
         │                          │
         └──────────┬───────────────┘
                    ▼
          WEEKLY: Process into
          ┌─────────────────────┐
          │ Calendar / Todo     │
          │ Reference files     │
          │ Trash (most of it)  │
          └─────────────────────┘
```

### External Memory Systems

**For Tasks:**
```
TODAY (visible - whiteboard/sticky note)
├── THE Thing: [Most important]
├── Would Be Nice: [Important but not critical]
└── If Crushing It: [Bonus]

WEEK (digital - simple todo app)
├── Monday: [Key deliverable]
├── Tuesday: [Key deliverable]
└── ...

SOMEDAY (digital - separate list)
├── Ideas without deadlines
└── Review monthly
```

**For Information:**
```
BRAIN DUMP FILE (one document, append only)
├── Meeting notes
├── Random thoughts
├── Things to remember
└── Searchable by date

REFERENCE SYSTEM (folders by project/topic)
├── Project A/
├── Project B/
└── Reference/
```

### The "If-Then" Implementation
Pre-decide responses to reduce working memory load:

```
IF [trigger]              THEN [action]
──────────────────────────────────────────
I finish a meeting      → Write 3 bullet summary immediately
I have an idea          → Voice memo, not "I'll remember"
I'm asked for deadline  → "Let me check and get back to you"
I'm overwhelmed         → Brain dump onto paper first
I'm avoiding a task     → Ask "What's the smallest step?"
Email arrives           → Process at 10am/2pm/4pm ONLY
```

## Time Management Tools

### Time Blocking for ADHD
```
┌─────────────────────────────────────────────────────────────┐
│ MORNING (Protect for deep work if that's your peak)        │
├─────────────────────────────────────────────────────────────┤
│ 9:00  │ THE Thing (no meetings, notifications off)         │
│       │ [Use body double, website blocker, timer]          │
│ 10:30 │ ▓▓▓ TRANSITION BUFFER (15 min) ▓▓▓                 │
│ 10:45 │ Meetings / collaborative work                      │
├─────────────────────────────────────────────────────────────┤
│ MIDDAY (Energy dip - don't fight it)                       │
├─────────────────────────────────────────────────────────────┤
│ 12:00 │ LUNCH (actual break, not working)                  │
│ 12:45 │ Low-cognitive tasks: email, admin, filing          │
│       │ [This is when to do easy stuff]                    │
├─────────────────────────────────────────────────────────────┤
│ AFTERNOON (Second wind for some)                           │
├─────────────────────────────────────────────────────────────┤
│ 2:00  │ Collaborative work, meetings, variety              │
│ 4:00  │ Shutdown ritual (5 min - non-negotiable)           │
└─────────────────────────────────────────────────────────────┘

▓▓▓ = Non-negotiable buffer time
```

### Time Estimation Worksheet
```
TASK: ________________________________

My gut estimate: _____________ minutes/hours

REALITY CHECK:
┌─────────────────────────────────────────────────────────────┐
│ My estimate    │ Multiply by │ Realistic estimate           │
├─────────────────────────────────────────────────────────────┤
│ 5 minutes      │     3x      │ 15 minutes                   │
│ 30 minutes     │     3x      │ 1.5 hours                    │
│ 1 hour         │     2x      │ 2 hours                      │
│ Half day       │     2x      │ Full day                     │
│ This weekend   │     2x      │ Two weekends (or help)       │
└─────────────────────────────────────────────────────────────┘

Adjusted estimate: _____________

What could go wrong: _________________________________
Buffer added for that: _____________

FINAL ESTIMATE: _____________
```

### Visual Timers

**Recommended Tools:**
- **Time Timer** (physical) - Visual countdown, no math
- **Forest App** - Phone lockout with gamification
- **Toggl Track** - See where time actually goes
- **Pomodoro apps** - 25/5 minute cycles

**Timer Strategies:**
```
FOR STARTING: "I'll work for 10 minutes only"
FOR STOPPING: "Alarm means STOP, no exceptions"
FOR AWARENESS: "Timer shows time PASSING, not just ending"
FOR TRANSITIONS: "5 minute warning before all transitions"
```

## Organization Systems

### The One-Touch Rule
```
ITEM ARRIVES → DECIDE NOW → ONE DESTINATION

Paper:     Read → Action/File/Trash (never "pile")
Email:     Read → Reply/Forward/Archive/Delete (now)
Object:    Use → Return to home (immediately)
Idea:      Capture → Process location (not brain)
```

### The Launch Pad
One spot by the door containing EVERYTHING you need to leave:
```
┌──────────────────────────┐
│      LAUNCH PAD          │
├──────────────────────────┤
│ Keys (hook)              │
│ Wallet                   │
│ Phone charger            │
│ Work bag                 │
│ Sunglasses               │
│ [Daily medication]       │
│ [Anything else you       │
│  forget regularly]       │
└──────────────────────────┘

RULE: Nothing leaves. Nothing else goes here.
```

### The "Home" System
Every object has ONE home. Label if needed.
```
COMMON ADHD TROUBLE ITEMS AND SUGGESTED HOMES:

Keys:           Hook by door (never pocket/purse)
Wallet:         Launch pad bowl
Glasses:        Bedside OR desk (not both)
Medication:     With toothbrush OR coffee maker
Chargers:       ONE per location, don't move
Important docs: ONE folder, fireproof box
```

## Emotional Regulation

### The STOP Technique
```
S - STOP what you're doing
T - TAKE a breath (count to 4)
O - OBSERVE (what am I feeling? what triggered it?)
P - PROCEED mindfully (what's the wise response?)
```

### Rejection Sensitivity Toolkit
```
WHEN YOU FEEL REJECTED:

1. PAUSE - Don't respond for at least 10 minutes
2. NAME IT - "This is RSD, not reality"
3. EVIDENCE CHECK:
   - What did they actually say/do?
   - What am I adding/assuming?
   - Is there another interpretation?
4. GROUND - 5-4-3-2-1 senses technique
5. RESPOND - After emotions settle (hours/days for big things)
```

### Frustration Scripts
Pre-written responses for when executive function fails:

```
WHEN OVERWHELMED:
"I need a few minutes to think about this."

WHEN LATE:
"I apologize for the delay. I'm on my way and will
be there in [specific time]."

WHEN FORGOT SOMETHING:
"I don't have that with me right now. I'll get it to
you by [specific time]."

WHEN CAN'T START:
"I'm having trouble getting started. Can you help me
identify the first step?"

WHEN OVERSTIMULATED:
"I need to step away for a few minutes. I'll be back."
```

## Daily Routines

### Morning Routine Template
```
□ Wake (same time daily, even weekends)
□ NO PHONE for first 30 min
□ Water + medication (if applicable)
□ [Movement: stretch, walk, anything]
□ Hygiene basics
□ Check calendar for day's commitments
□ Identify THE Thing
□ Launch pad check before leaving
```

### Evening Routine Template
```
□ Shutdown ritual at work (5 min)
□ Brain dump anything still in head
□ Tomorrow's THE Thing identified
□ Clothes laid out
□ Launch pad staged
□ Phone charging OUTSIDE bedroom
□ Same bedtime (±30 min)
```

### Weekly Reset (30 min Sunday)
```
□ Calendar review for upcoming week
□ Identify THE Thing for each day
□ Process capture notes/voice memos
□ Doom box: 15 items sorted
□ One home reset (put things back)
□ Meal planning (or decide on backup plan)
```

## Medication Management

### Tracking Template
```
DATE: _______  MEDICATION: _______ DOSE: _______

Morning:
- Took at: _______
- With food? Y/N
- Sleep last night: _____ hours

Tracking (1-10 scale):
- Focus: ___/10
- Energy: ___/10
- Mood: ___/10
- Appetite: ___/10
- Anxiety: ___/10

ONSET: Felt effects at: _______
PEAK: Best effectiveness: _______
OFFSET: Effects faded: _______

Notes/Side effects:
_________________________________

Tomorrow adjustment needed? Y/N
What: _________________________
```

### Medication Reminder Systems
```
OPTION 1: Pair with existing habit
"Medication lives WITH coffee maker"

OPTION 2: Alarm with specific label
"9:00 AM - TAKE MEDS" (not just "reminder")

OPTION 3: Pill organizer + visual check
Weekly fill, daily visual confirmation

OPTION 4: Accountability
Text buddy when taken
```

## Crisis Protocols

### When Everything Is On Fire
```
STOP. You will not solve this while panicking.

1. BREATHE - 4-7-8 breathing x 3
2. DUMP - Write EVERYTHING onto paper (2 min max)
3. CIRCLE - Mark only 1-3 things that truly must happen today
4. SMALLEST - What's the tiniest step toward #1?
5. TIMER - Set for 15 minutes
6. DO - Just the smallest step
7. REASSESS - After timer, what's next?
```

### The "Minimum Viable Day"
When you can't do a full day, do this:
```
□ Take medication (if applicable)
□ Eat something
□ Shower OR change clothes
□ ONE work thing (even partial)
□ Brief outside time (even 5 min)
□ Reasonable bedtime

THAT'S IT. This counts. This is enough.
```


Security scan verdicts — ClawScan: clean | static analysis: clean | VirusTotal: clean | SkillSpector: clean (LOW)