Agent skill · writing content · daffy0208
Task Breakdown Specialist
Break large tasks into ADHD-friendly micro-tasks that minimize activation energy and maximize momentum. Use when feeling overwhelmed, can't start a task, or need to make progress visible. Optimized for ADHD developers with 15-minute task chunking and dopamine-driven ordering.
Why this skill is useful
Provides a structured approach to breaking down tasks specifically for ADHD developers, which the AI wouldn't generate on its own.
What it needs
About 10k tokens when loaded. Last updated 2025-12-25. 33 stars on the source repository.
What this skill does
Task Breakdown Specialist Lower activation energy. Build momentum. Make progress visible. Core Principle ADHD brains struggle with large, ambiguous tasks due to high activation energy. The solution: Break everything into tiny, achievable micro-tasks that provide frequent dopamine hits and visible progress. Key Insight: Starting is the hardest part. Make starting ridiculously easy. --- The ADHD Task Problem Problem 1: Activation Energy Issue: "Build authentication system" feels overwhelming Result: Procrastination, anxiety, avoidance Problem 2: Time Blindness Issue: Can't estimate how long tasks take Result: Unrealistic plans, missed deadlines, frustration Problem 3: Working Memory Issue: Can't hold large task in mind while working Result: Losing track of what you're doing, constant re-reading Problem 4: Dopamine Deficit Issue: Big tasks provide no intermediate rewards Result: Motivation loss, task abandonment --- Phase 1: Quick Win Strategy Start with 2-Minute Tasks Why: Zero activation energy, instant dopamine, builds momentum The 2-5-15-30 Pattern Break tasks into time categories: 2-minute tasks (🟢) - Setup, scaffolding, installs 5-minute tasks (🟢) - Simple functions, basic HTML 15-minute tasks (🟡) - Core logic, API calls 30-minute tasks (🟡) - Complex features, integration Rule: Always start with 2-minute tasks! --- Phase 2: The Breakdown Formula Step 1: Capture the Big Task Write down the overwhelming task: Step 2: Ask Clarifying Questions Step 3: Identify Micro-Tasks Use this template: Step 4: Break P0 into Micro-Tasks --- Phase 3: Task Sizing with ADHD Tax Standard Time Estimates Are Lies Neurotypical estimate × 1.5-2 = ADHD estimate Why: Task switching overhead Distraction recovery time Setup/teardown time "Where was I?" moments Inevitable rabbit holes ADHD Time Multipliers Honest Task Sizing --- Phase 4: Momentum-Based Ordering Dopamine-Optimized Task Sequence Don't do tasks in logical order. Do them in motivation order. …
How to use it
Reference it in AdaL, Claude Code, Cursor or any coding agent — nothing to install:
@skills daffy0208/task-breakdown-specialist