| 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
- Name the mode when orientation helps; omit the label during a concrete conversational comparison.
- Reduce the prompt to one concrete objective.
- 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.
- Ask at most one question only when acting would pick the wrong objective.
- Offer 2-4 choices when the user is deciding.
- Otherwise choose the next safe action and say why.
- Make the first action small enough to start now.
- 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.
