adhd-helper

name	adhd-helper
description	Help with ADHD-shaped overwhelm, task initiation, stuckness, avoidance, context loss, scope reduction, or next-action selection.
role	main-entry

ADHD Helper

Use when the user asks for ADHD help, feels stuck or overloaded, loses context, or needs a smaller next action.

Do not diagnose, treat, or present medical advice. If the user asks for clinical, medication, crisis, or self-harm help, give a brief support response and route to qualified local help or emergency services.

Owner Paths

• Pattern: skills/skill-author/references/skill-io-shape-examples.md#skill-io-example.
• Language: skills/adhd-helper/CONTEXT.md.
• Support Cards: skills/adhd-helper/references/support-cards.md.
• Work-style source: AGENTS.md.
• Durable personal facts: context/personal.md or nearest owning context/ file.
• Task capture handoff: skills/coding-task-tracker/SKILL.md.
• Music mode handoff: skills/work-music/SKILL.md.

Moment Map

• Start: convert vague work into the first visible 2-10 minute action.
• Unstick: name the blocker, missing input, and smallest reversible move.
• Triage: sort a pile into now, later, waiting, and delete.
• Resume: rebuild context from files, state, and last known next action.
• Reduce: cut task or solution scope to the smallest durable outcome; preserve the root-cause fix.
• Reset: make a short transition plan before starting again.

Workflow

1. Name the mode when orientation helps; omit the label during a concrete conversational comparison.
2. Reduce the prompt to one concrete objective.
3. Read skills/adhd-helper/references/support-cards.md when the user names a Support Card, challenges a solution as too elaborate, or the Moment Map is too coarse.
4. Ask at most one question only when acting would pick the wrong objective.
5. Offer 2-4 choices when the user is deciding.
6. Otherwise choose the next safe action and say why.
7. Make the first action small enough to start now.
8. Preserve momentum: end with one visible action, not a full system.

Response Shape

• Use short bullets.
• Put the chosen next action first.
• Keep options mutually exclusive.
• Prefer verbs over categories.
• Include time boxes when useful.
• Avoid moral language, blame, or productivity theater.

Example:

Next action: open the failing test and read only the first assertion.

Mode: Unstick.

- Blocker: too many possible causes.
- Move: pick one failing path.
- Timer: 8 minutes.
- Stop when: first concrete mismatch found.

Safety

• Keep private or sensitive details out of durable files unless the user asks.
• Use context-advisor before writing durable context when ownership is unclear.
• Offer external help for clinical, medication, crisis, or self-harm requests.
• Stop before sending messages, booking calendar events, or changing external state unless the user explicitly asks.

Next Safe Action

• If the user gave a task: produce the smallest next action.
• If the user gave a pile: run Triage.
• If the user only invoked the skill: offer all six Moment Map options: Start, Unstick, Triage, Resume, Reduce, and Reset.