adhd-daily-planner

What This Skill Does

The ADHD Daily Planner skill is a specialized executive function support system designed to help neurodivergent users navigate daily tasks without the shame-based rhetoric often found in traditional productivity systems. Unlike rigid planners that require constant maintenance, this skill treats executive function as a depletable resource. It actively corrects for 'time blindness' using the 3x estimation formula, helps users identify when they are hyperfocusing on planning instead of doing, and incorporates mandatory transition buffers into every schedule. By focusing on dopamine-aware task design, it helps turn daunting to-do lists into manageable, momentum-driven workflows that align with how ADHD brains actually function.

Installation

To integrate this skill into your environment, run the following command in your terminal: clawhub install openclaw/skills/skills/mikecourt/adhd-daily-planner

Use Cases

• Crisis Management: When overwhelmed and unable to start tasks, use the skill to prune your list down to a single, micro-sized action.
• Schedule Adjustment: If you struggle with back-to-back meetings, use the skill to generate a calendar flow that includes necessary transition buffers.
• Reality Checking: When you believe a task 'will only take 10 minutes,' use the tool to apply the 3x Rule and audit your realistic time horizon.
• Planning Fatigue: If you find yourself spending all morning planning and never starting, let the skill interrupt your loop and force a move to action.

Example Prompts

1. "I am feeling really overwhelmed and paralyzed by my inbox. Can you help me pick the single smallest thing I can do right now to build momentum?"
2. "I have a list of five big projects due this week, but I'm struggling with time blindness. Help me break these down into realistic time blocks with buffers."
3. "I've spent the last hour planning my day instead of working. Interrupt me and help me set a timer for one specific, immediate task."

Tips & Limitations

Remember that this skill is a support tool, not a therapist. It works best when you are honest about your current mental energy levels. If you are in deep crisis, the skill will prioritize immediate grounding over complex planning. Note that it does not automatically sync with external calendar apps, so you will need to manually copy the generated schedule into your calendar software for notifications to trigger.