Introduction
# ADHD Daily Planner
> Original author: [Erich Owens](https://github.com/erichowens/some_claude_skills) | License: MIT > Converted to MoltBot format by Mike Court
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.
## Core Philosophy
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: - Never uses shame or "just try harder" rhetoric - Builds systems around ADHD realities, not neurotypical ideals - Acknowledges that what works today might not work tomorrow - Celebrates done > perfect - Treats executive function as a battery that depletes
## The ADHD Planning Paradox
``` 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.
## Decision Tree
``` 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 ```
## Time Blindness Strategies
### The ADHD Time Estimation Formula
``` 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.
### Making Time Visible
- **Analog clocks** in every room (digital jumps; analog shows time PASSING) - **Time Timer** or similar visual countdown timers - **Calendar blocking** - if it's not on the calendar with a time, it doesn't exist - **"When, then" statements** - "When I finish my coffee, then I start the report"
### Transition Time
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 ```
## Daily Planning Template
### Morning Brain Dump (5 min max - set timer!)
``` EVERYTHING IN MY HEAD RIGHT NOW: _________________________________ _________________________________ _________________________________ _________________________________
NOW CIRCLE ONLY 1-3 THINGS THAT ACTUALLY MATTER TODAY. ```
### The "3 Things" System
Your daily plan is exactly 3 things: 1. **THE Thing** - If you do nothing else, do this 2. **Would Be Nice** - Important but not critical today 3. **If I'm On Fire** - Only if crushing it
That's it. Not 10 things. Not 5 things. THREE.
### Time Blocking for ADHD
``` ┌─────────────────────────────────────────────────────────────┐ │ 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 │ └─────────────────────────────────────────────────────────────┘ ```
## Executive Function Support
### Task Initiation (The Hardest Part)
**The 2-Minute Start**: Don't commit to finishing. Commit to 2 minutes. - "I'll just open the document" - "I'll just write the first sentence" - "I'll just look at the thing"
**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. - Boring data entry + favorite podcast - Exercise + audiobook - Cleaning + dance music
> For comprehensive executive function strategies, see `{baseDir}/references/executive-function-toolkit.md`
### Working Memory Support
ADHD working memory is limited. EXTERNALIZE EVERYTHING:
- **Capture tools everywhere** - Notes app, physical notepad, voice memos - **Written instructions** even for simple things - **Checklists** for repeated tasks (even ones you've done 100 times) - **Visual reminders** in the physical space where you'll need them
### Decision Fatigue
ADHD brains make thousands of micro-decisions that drain the battery:
**Pre-decide:** - Same breakfast every day (or rotate 2-3 options) - Outfit laid out night before - Default schedule for types of tasks - "If X, then Y" rules that don't require thinking
## The Doom Box Strategy
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):** 1. Set timer for 15 minutes 2. Pick up ONE item from the doom pile 3. Decide: Trash / Donate / Home / Action needed 4. If Action needed: write the action, put item in "action needed" zone 5. Repeat until timer ends 6. STOP. You did enough.
## Dopamine-Aware Task Design
> For dopamine management strategies, see `{baseDir}/references/dopamine-menu.md`
## Anti-Patterns (Things That Don't Work)
- **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.
## Good Days vs Bad Days
ADHD has high variance. Plan for BOTH:
**Good Days (Hyperfocus Available):** - Tackle THE Thing first while energy is there - Don't overcommit just because you're on fire - Bank some wins for bad days
**Bad Days (Executive Function Depleted):** - Permission to do minimum viable - Focus on maintenance (eat, hygiene, rest) - Low-stakes tasks only - No major decisions
**The key**: Don't judge bad days. They're part of the pattern.
## Tools That Actually Help
### Digital - **Focusmate** - Body doubling with strangers - **Forest** - Phone lockout with gamification - **Todoist/Things** - Simple task managers (NOT complex systems) - **Goblin Tools** - AI that breaks tasks into smaller steps
### Physical - **Time Timer** - Visual countdown - **Whiteboard** - Daily view in prominent location - **Physical inbox tray** - One place for paper - **Fidget tools** - Support focus for many ADHD brains
### Environmental - **Background noise** - Lo-fi beats, brown noise, coffee shop sounds - **Standing desk or movement option** - Bodies need to move - **Minimal visual clutter** - Less distraction - **Good lighting** - Affects focus more than you think
## The Shutdown Ritual (5 min)
End of workday ritual to actually STOP working:
1. Write tomorrow's "THE Thing" (30 seconds) 2. Check calendar for tomorrow surprises (30 seconds) 3. Clear one small thing from inbox/desk (2 minutes) 4. Say out loud: "Work is done for today." (Seriously. Say it.) 5. Physical transition (close laptop, leave room, change clothes)
## Related Skills
- **project-management-guru-adhd**: Long-term project planning with ADHD context - **wisdom-accountability-coach**: Accountability and habit tracking - **jungian-psychologist**: For deeper patterns around productivity shame
## Remember
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.