adhd-daily-planner

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

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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.

```

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

```

The ADHD Time Estimation Formula

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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

```

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 │

└─────────────────────────────────────────────────────────────┘

```

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 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

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.

❌ 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.

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.

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

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)

• adhd-design-expert: For designing ADHD-friendly digital experiences
• diagramming-expert: For visual task mapping
• jungian-psychologist: For deeper patterns around productivity shame

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.