setup: skillboss.co/skill.md

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. metadata: {"moltbot":{"emoji":"📅"}}

ADHD Daily Planner

Original author: Erich Owens | 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