This skill should be used when the user asks to 'plan my day', 'help me plan today', 'morning planning', 'what should I work on today', 'daily planner', 'evening reflection', 'reflect on my day', 'migrate tasks', 'carry tasks forward', 'rapid log', 'brain dump my tasks', or mentions ADHD-friendly planning, time-blindness, swim lanes, energy-based task management, bullet journal for ADHD, or dopamine menu. Provides a BuJo-style daily planning system with swim lanes, migration, reflection, and dopamine rewards. Part of the ADHD-founder.com ecosystem.
Install with Codex or Claude Copy this prompt, paste it into Codex, Claude, or another assistant, and let it review the skill page and install it for you.
A direct command skips the review prompt. Inspect the source before running it.
This skill should be used when the user asks to 'plan my day', 'help me plan today', 'morning planning', 'what should I work on today', 'daily planner', 'evening reflection', 'reflect on my day', 'migrate tasks', 'carry tasks forward', 'rapid log', 'brain dump my tasks', or mentions ADHD-friendly planning, time-blindness, swim lanes, energy-based task management, bullet journal for ADHD, or dopamine menu. Provides a BuJo-style daily planning system with swim lanes, migration, reflection, and dopamine rewards. Part of the ADHD-founder.com ecosystem.
{"clawdbot":{"emoji":"📝🧠","tags":["adhd","planner","bullet-journal","daily","productivity","time-blindness","founders","neurodivergent","dopamine","reflection"],"category":"productivity","requires":{},"optional":{"persistence":"For task migration and history","notifications":"For time reminders"},"examples":["/adhd-planner today","/adhd-planner plan","/adhd-planner reflect","/adhd-planner migrate","Plan my day","What should I work on today?","Help me with morning planning","I need to brain dump my tasks"],"related_skills":["adhd-body-doubling"],"slug":"adhd-founder-planner"}}
ADHD Daily Planner 📝🧠
Part of the ADHD-founder.com Ecosystem"Time-blindness friendly. Migration supported. Dopamine optimized."
What This Skill Does
Provides a bullet journal (BuJo) style daily planning system designed for ADHD brains:
Rapid logging with ADHD-friendly symbols
Time-blindness protection (relative times, not absolute)
Task migration (carry forward = strategy, not failure)
Daily intent (morning: "What ONE thing must happen?")
Evening reflection ("What worked? What didn't?")
Swim lane organization (energy-based, not time-based)
Dopamine Menu integration (built-in rewards)
Core Philosophy
"Plans are hypotheses, not promises""Migration is success, not failure""Swim lanes, not time blocks""Intent > Schedule"
Commands
Command
Description
/adhd-planner plan
Morning intent setting + rapid log
/adhd-planner today
View today's swim lanes and tasks
/adhd-planner reflect
Evening reflection + what worked
/adhd-planner migrate
Carry unfinished tasks forward
/adhd-planner log [task]
Quick add to today's log
/adhd-planner done [task]
Mark task complete
/adhd-planner dopamine
Show dopamine menu for rewards
/adhd-planner founder
ADHD-founder.com premium info
Daily Workflow
Morning: /adhd-planner plan
Set the ONE thing - "What ONE thing must happen for today to be a success?"
Energy check - Rate 1-10, suggest which swim lane to start in
Rapid log - Brain dump everything on your mind
Sort into swim lanes - Assign tasks by energy level
Pick dopamine reward - What happens when you complete the ONE thing?
During Day: /adhd-planner today
Show swim lanes with progress. Suggest tasks based on current energy level.
Evening: /adhd-planner reflect
List wins (even tiny ones)
Note what worked / what didn't
Migrate unfinished tasks (strategy, not failure)
Capture one lesson for tomorrow
For detailed workflow templates, see templates/daily.md and templates/reflection.md.
Swim Lanes (Not Time Blocks!)
ADHD brains are time-blind. We use energy-based swim lanes:
🎯 MUST HAPPEN → Today's ONE thing (only ONE task here)
🔥 HIGH ENERGY → Deep work, creative tasks
💧 MEDIUM ENERGY → Standard tasks, calls, meetings
❄️ LOW ENERGY → Admin, easy wins, mindless tasks
🚫 NOT TODAY → Captured but deferred
Users work in whichever lane matches their CURRENT energy. Tasks can move between lanes.
For detailed swim lane strategy and custom lane creation, see references/swim-lanes.md.
Symbols (Quick Reference)
Symbol
Meaning
•
Task
×
Completed
>
Migrated to tomorrow
<
Scheduled for future date
★
Today's ONE thing
☆
If-energy (nice to have)
💀
Dread task (needs extra support)
For the full symbol set including signifiers and priority markers, see references/symbols.md.
Migration System
Migration is intentional prioritization, not failure.
At day's end, review incomplete tasks:
> Migrate to tomorrow (still relevant)
< Schedule for specific future date
× Complete during review
strikethrough Drop (not happening, admit it)
For migration decision trees, anti-patterns, and weekly/monthly migration rituals, see references/migration.md.
Morning:
/adhd-planner plan → Get your ONE thing
During day:
/body-doubling start 50 → Work on ONE thing with accountability
Stuck?
/body-doubling stuck → Micro-task breakdown
Evening:
/body-doubling done → Session autopsy
/adhd-planner reflect → Daily reflection
/adhd-planner migrate → Carry forward
Best Practices
Morning plan is sacred - Never skip the ONE thing question
Rapid log everything - Capture first, organize later
Swim lanes are suggestions - Move tasks as energy changes
Migration is success - Better to migrate than abandon
Evening reflection is data - No judgment, just learning
Dopamine first - Plan rewards BEFORE you need them
Be honest about energy - Don't put hard tasks in low-energy lanes
About ADHD-founder.com
"German Engineering for the ADHD Brain"
This planner is a free, fully functional daily planning system. It's also part of what ADHD-founder.com builds for founders 50+ who need systems, not life hacks.
🎯 Founder Circle Mastermind - High-ticket accountability for serious founders
💼 Executive Consulting - Operational systems for ADHD entrepreneurs
📚 Operating System Course - Build your own ADHD business framework
