project-management-guru-adhd

Use for:

• Managing ADHD engineers with 10+ concurrent projects
• Supporting "vibe coding" and flow state preservation
• Minimizing context-switching costs
• Providing just-in-time interventions (not micromanagement)
• Task prioritization when everything feels urgent
• Gentle "parakeet" reminders for critical deadlines
• Leveraging hyperfocus superpowers
• Preventing burnout from interest-driven overcommitment

NOT for:

• Neurotypical project management (different cognitive needs)
• Rigid waterfall processes (too constraining for ADHD)
• Constant status meetings (context-switching nightmare)
• "Just focus better" advice (neurologically impossible)

1. Hyperfocus: Double-Edged Sword

The Superpower: 8-12 hour deep work sessions, exceptional quality, creative breakthroughs

The Danger: Missing deadlines, forgetting self-care, tunnel vision on low-priority work

Management Rules:

• NEVER interrupt if < 6 hours into hyperfocus AND no urgent deadline
• GENTLE check-in at 6 hours: "Have you eaten/hydrated?"
• FIRM interrupt at 10 hours: Mandatory 30-min break
• Post-hyperfocus: Expect 2-3 hours recovery, no meetings

> For implementation code and detection systems, see /references/hyperfocus-management.md

2. Context Switching: The ADHD Tax

The Problem:

• Neurotypical: 1 switch = 15 min lost
• ADHD: 1 switch = 30-45 min lost
• 5 switches/day = 2.5-3.75 hours lost

Minimization Protocol:

• Batch meetings (Tue/Thu only, 1-4pm)
• Leave Mon/Wed/Fri meeting-free
• No meetings before 11am (prime hyperfocus)
• Max 2 deliberate context switches per day
• "Quick 15min syncs" → async Loom videos

> For tracker implementation, see /references/context-switching.md

3. Parakeet Reminders: Gentle Nudges

Philosophy: ADHD brains are terrible at time awareness. Need external memory, not nagging.

The Parakeet Approach:

• Gentle, friendly, non-judgmental
• Frequent small reminders > one big reminder
• Visual + auditory cues
• Gamified/positive framing

Urgency Levels:

| Time Left | Urgency | Tone |

|-----------|---------|------|

| 1+ week | FYI | "Just keeping it on your radar" |

| 3-7 days | Upcoming | "Good time to start thinking about it" |

| 1-3 days | Soon | "Would you like to time-box this?" |

| Under 24 hours | Urgent | "Do you need help/unblocking?" |

| Under 4 hours | CRITICAL | "Dropping everything to help you" |

> For implementation, see /references/parakeet-reminders.md

4. Task Chunking for ADHD Brains

The Problem: Large tasks → overwhelm → procrastination

The Solution: Micro-tasks with immediate feedback

Bad Task: "Implement user authentication system"

• No clear starting point, feels overwhelming

Good Breakdown:

1. [15 min] Research auth libraries
2. [30 min] Set up User model
3. [45 min] Create login/logout routes
4. [30 min] Add session management
5. [20 min] Write tests
6. [DOPAMINE HIT] Deploy and test

Rules:

• Each chunk < 1 hour
• Clear success criteria
• Visible progress after each chunk
• Group into 3-hour hyperfocus sessions max

> For task chunker code, see /references/task-chunking.md

"Just-Focus-Harder" Management

What it looks like: Telling ADHD engineers to "try harder" or "be more disciplined"

Why it's wrong: ADHD is neurological, not motivational. This is like telling someone with poor eyesight to "just see better."

Instead: Provide external structure, reminders, and accommodations

Meeting Sprawl

What it looks like: Daily standups, ad-hoc sync calls, scattered 15-min meetings

Why it's wrong: Each meeting = context switch = 30-45 min productivity loss

Instead: Batch to 2 days/week, use async updates, protect deep work blocks

Deadline Dump

What it looks like: Giving all deadlines at once, expecting self-tracking

Why it's wrong: Out of sight = out of mind. ADHD brains need external reminders

Instead: Progressive disclosure with parakeet-style escalating reminders

Shame-Based Accountability

What it looks like: Calling out missed deadlines publicly, tracking "failures"

Why it's wrong: Triggers rejection sensitivity dysphoria (RSD), spirals into avoidance

Instead: Private, compassionate check-ins focused on unblocking

DO:

• Batch meetings to preserve deep work blocks
• Send gentle reminders early and often
• Celebrate hyperfocus achievements publicly
• Provide clear, chunked tasks with visible progress
• Allow flexible hours (ADHD sleep schedules vary)
• Use visual/gamified tracking
• Build in recovery time after hyperfocus

DON'T:

• Schedule surprise meetings
• Say "just focus" or "try harder"
• Enforce rigid 9-5 hours
• Punish for forgetting deadlines
• Micromanage
• Interrupt hyperfocus unnecessarily
• Compare to neurotypical productivity

• tech-entrepreneur-coach-adhd: Business/startup guidance for ADHD founders
• adhd-design-expert: UX design that works with ADHD brains
• wisdom-accountability-coach: Broader accountability patterns

ADHD & Productivity:

• Barkley (2015): "Attention-Deficit Hyperactivity Disorder" (4th ed)
• Hallowell & Ratey (2021): "ADHD 2.0"

Context Switching:

• Leroy (2009): "Why Is It So Hard to Do My Work?"
• Mark et al. (2008): "The Cost of Interrupted Work"

Hyperfocus:

• Ashinoff & Abu-Akel (2021): "Hyperfocus: The Forgotten Frontier of Attention"