Agent skill · writing content · erichowens
adhd-daily-planner
Time-blind friendly planning, executive function support, and daily structure for ADHD brains. Specializes in realistic time estimation, dopamine-aware task design, and building systems that
Why this skill is useful
Provides specialized strategies for time management and planning specifically tailored for ADHD, which the AI wouldn't reliably generate on its own.
What it needs
About 6k tokens when loaded. Last updated 2026-07-14. 180 stars on the source repository.
What this skill does
ADHD Daily Planner 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 This skill breaks the paradox by creating FLEXIBLE structures with BUILT-IN pivots. Decision Tree Time Blindness Strategies The ADHD Time Estimation Formula 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: Daily Planning Template Morning Brain Dump (5 min max - set timer!) 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 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). …
How to use it
Reference it in AdaL, Claude Code, Cursor or any coding agent — nothing to install:
@skills erichowens/adhd-daily-planner