adhd-daily-planner（多动症每日计划）

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

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.