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.
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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.
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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
