adhd-founder-planner

# ADHD Daily Planner 📝🧠 **Part of the [ADHD-founder.com](https://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` 1. **Set the ONE thing** - "What ONE thing must happen for today to be a success?" 2. **Energy check** - Rate 1-10, suggest which swim lane to start in 3. **Rapid log** - Brain dump everything on your mind 4. **Sort into swim lanes** - Assign tasks by energy level 5. **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` 1. List wins (even tiny ones) 2. Note what worked / what didn't 3. Migrate unfinished tasks (strategy, not failure) 4. 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`. --- ## Time-Blindness Friendly Design No absolute times. We use: - **Relative time markers** - "morning block" not "9am" - **Duration estimates** - ⚡5 min, ⏱️15 min, 🕐30 min, ⏳60+ min - **Energy mapping** - schedule by energy, not clock - **Transition buffers** - 5 min between task types For detailed time-blindness techniques and the "Not Now" problem, see `references/time-blindness.md`. --- ## Dopamine Menu Built into the planner -- pick rewards BEFORE you need them: 1. **Movement** - Walk, stretch, dance to one song 2. **Sensory** - Coffee, snack, comfy blanket 3. **Social** - Text a friend, check social (timed!) 4. **Creation** - Doodle, play music, organize something 5. **Nature** - Step outside, look at plants/sky 6. **Novelty** - Read something new, watch a short video 7. **Completion** - Check off a task (the dopamine of done!) --- ## File Structure ``` ~/.openclaw/skills/adhd-daily-planner/ ├── daily/YYYY-MM-DD.md # Daily logs ├── monthly/YYYY-MM.md # Monthly overviews ├── collections/ # Custom lists (ideas, dread, etc.) └── templates/ # Reusable templates ``` --- ## Integration with Body Doubling Use together for maximum ADHD support: ``` 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 1. **Morning plan is sacred** - Never skip the ONE thing question 2. **Rapid log everything** - Capture first, organize later 3. **Swim lanes are suggestions** - Move tasks as energy changes 4. **Migration is success** - Better to migrate than abandon 5. **Evening reflection is data** - No judgment, just learning 6. **Dopamine first** - Plan rewards BEFORE you need them 7. **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](https://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 🔗 **[ADHD-founder.com](https://adhd-founder.com)** | **[Founder Circle](https://adhd-founder.com/founder-circle)** --- *Your worth is not measured by completed tasks. Migration is strategy, not failure.*