/adhd-daily-planner

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

ADHD Daily Planner

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

Working Memory Support

ADHD working memory is limited. EXTERNALIZE EVERYTHING:

• **Capture tools everywhere** - Notes app, physical notepad, voice memos
• **Written instructions** even fo