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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.
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| 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. |
| allowed-tools | Read, Edit, Write, Bash, Glob, Grep, WebFetch, WebSearch, Task |
| metadata | {"category":"Lifestyle & Personal","pairs-with":[{"skill":"project-management-guru-adhd","reason":"Long-term project planning with ADHD context"},{"skill":"wisdom-accountability-coach","reason":"Accountability and habit tracking"}],"tags":["adhd","productivity","planning","neurodivergent","executive-function"]} |
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.
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:
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.
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
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.
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
EVERYTHING IN MY HEAD RIGHT NOW:
_________________________________
_________________________________
_________________________________
_________________________________
NOW CIRCLE ONLY 1-3 THINGS THAT ACTUALLY MATTER TODAY.
Your daily plan is exactly 3 things:
That's it. Not 10 things. Not 5 things. THREE.
┌─────────────────────────────────────────────────────────────┐
│ 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 │
└─────────────────────────────────────────────────────────────┘
The 2-Minute Start: Don't commit to finishing. Commit to 2 minutes.
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.
ADHD working memory is limited. EXTERNALIZE EVERYTHING:
ADHD brains make thousands of micro-decisions that drain the battery:
Pre-decide:
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):
❌ 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.
ADHD has high variance. Plan for BOTH:
Good Days (Hyperfocus Available):
Bad Days (Executive Function Depleted):
The key: Don't judge bad days. They're part of the pattern.
End of workday ritual to actually STOP working:
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.