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Adhd Founder Planner

This skill should be used when the user asks to 'plan my day', 'help me plan today', 'morning planni

Rating: 4.6 (186 reviews)
Downloads: 13,567 downloads
Version: 1.0.0

Overview

This skill should be used when the user asks to 'plan my day', 'help me plan today', 'morning planning', 'what.

Complete Documentation

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ADHD Daily Planner 📝🧠

Part of the ADHD-founder.com Ecosystem "Time-blindness friendly. Migration supported. Dopamine optimized."

What This Skill Does

Provides a bullet journal (BuJo) style daily planning system designed for ADHD brains:

Rapid logging with ADHD-friendly symbols
Time-blindness protection (relative times, not absolute)
Task migration (carry forward = strategy, not failure)
Daily intent (morning: "What ONE thing must happen?")
Evening reflection ("What worked? What didn't?")
Swim lane organization (energy-based, not time-based)
Dopamine Menu integration (built-in rewards)

Core Philosophy

"Plans are hypotheses, not promises" "Migration is success, not failure" "Swim lanes, not time blocks" "Intent > Schedule"

Commands

Command	Description
/adhd-planner plan	Morning intent setting + rapid log
/adhd-planner today	View today's swim lanes and tasks
/adhd-planner reflect	Evening reflection + what worked
/adhd-planner migrate	Carry unfinished tasks forward
/adhd-planner log [task]	Quick add to today's log
/adhd-planner done [task]	Mark task complete
/adhd-planner dopamine	Show dopamine menu for rewards
/adhd-planner founder	ADHD-founder.com premium info

Daily Workflow

Morning: `/adhd-planner plan`

Set the ONE thing - "What ONE thing must happen for today to be a success?"
Energy check - Rate 1-10, suggest which swim lane to start in
Rapid log - Brain dump everything on your mind
Sort into swim lanes - Assign tasks by energy level
Pick dopamine reward - What happens when you complete the ONE thing?

During Day: `/adhd-planner today`

Show swim lanes with progress. Suggest tasks based on current energy level.

Evening: `/adhd-planner reflect`

List wins (even tiny ones)
Note what worked / what didn't
Migrate unfinished tasks (strategy, not failure)
Capture one lesson for tomorrow

For detailed workflow templates, see templates/daily.md and templates/reflection.md.

Swim Lanes (Not Time Blocks!)

ADHD brains are time-blind. We use energy-based swim lanes:

text

🎯 MUST HAPPEN   → Today's ONE thing (only ONE task here)
🔥 HIGH ENERGY   → Deep work, creative tasks
💧 MEDIUM ENERGY → Standard tasks, calls, meetings
❄️ LOW ENERGY    → Admin, easy wins, mindless tasks
🚫 NOT TODAY     → Captured but deferred

Users work in whichever lane matches their CURRENT energy. Tasks can move between lanes.

For detailed swim lane strategy and custom lane creation, see references/swim-lanes.md.

Symbols (Quick Reference)

Symbol	Meaning
•	Task
×	Completed
>	Migrated to tomorrow
<	Scheduled for future date
★	Today's ONE thing
☆	If-energy (nice to have)
💀	Dread task (needs extra support)

For the full symbol set including signifiers and priority markers, see references/symbols.md.

Migration System

Migration is intentional prioritization, not failure.

At day's end, review incomplete tasks:

> Migrate to tomorrow (still relevant)
< Schedule for specific future date
× Complete during review
~~strikethrough~~ Drop (not happening, admit it)

For migration decision trees, anti-patterns, and weekly/monthly migration rituals, see references/migration.md.

Time-Blindness Friendly Design

No absolute times. We use:

Relative time markers - "morning block" not "9am"
Duration estimates - ⚡5 min, ⏱️15 min, 🕐30 min, ⏳60+ min
Energy mapping - schedule by energy, not clock
Transition buffers - 5 min between task types

For detailed time-blindness techniques and the "Not Now" problem, see references/time-blindness.md.

Dopamine Menu

Built into the planner -- pick rewards BEFORE you need them:

Movement - Walk, stretch, dance to one song
Sensory - Coffee, snack, comfy blanket
Social - Text a friend, check social (timed!)
Creation - Doodle, play music, organize something
Nature - Step outside, look at plants/sky
Novelty - Read something new, watch a short video
Completion - Check off a task (the dopamine of done!)

File Structure

text

~/.openclaw/skills/adhd-daily-planner/
├── daily/YYYY-MM-DD.md     # Daily logs
├── monthly/YYYY-MM.md      # Monthly overviews
├── collections/             # Custom lists (ideas, dread, etc.)
└── templates/               # Reusable templates

Integration with Body Doubling

Use together for maximum ADHD support:

text

Morning:
  /adhd-planner plan         → Get your ONE thing

During day:
  /body-doubling start 50    → Work on ONE thing with accountability

Stuck?
  /body-doubling stuck        → Micro-task breakdown

Evening:
  /body-doubling done         → Session autopsy
  /adhd-planner reflect       → Daily reflection
  /adhd-planner migrate       → Carry forward

Best Practices

Morning plan is sacred - Never skip the ONE thing question
Rapid log everything - Capture first, organize later
Swim lanes are suggestions - Move tasks as energy changes
Migration is success - Better to migrate than abandon
Evening reflection is data - No judgment, just learning
Dopamine first - Plan rewards BEFORE you need them
Be honest about energy - Don't put hard tasks in low-energy lanes

About ADHD-founder.com

"German Engineering for the ADHD Brain"

This planner is a free, fully functional daily planning system. It's also part of what ADHD-founder.com builds for founders 50+ who need systems, not life hacks.

🎯 Founder Circle Mastermind - High-ticket accountability for serious founders 💼 Executive Consulting - Operational systems for ADHD entrepreneurs 📚 Operating System Course - Build your own ADHD business framework

🔗 ADHD-founder.com | Founder Circle

Your worth is not measured by completed tasks. Migration is strategy, not failure.

Installation

Terminal bash


openclaw install adhd-founder-planner

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💻Code Examples

🚫 NOT TODAY → Captured but deferred

-not-today--captured-but-deferred.txt

Users work in whichever lane matches their CURRENT energy. Tasks can move between lanes.

For detailed swim lane strategy and custom lane creation, see `references/swim-lanes.md`.

---

## Symbols (Quick Reference)

| Symbol | Meaning |
|--------|---------|
| `•` | Task |
| `×` | Completed |
| `>` | Migrated to tomorrow |
| `<` | Scheduled for future date |
| `★` | Today's ONE thing |
| `☆` | If-energy (nice to have) |
| `💀` | Dread task (needs extra support) |

For the full symbol set including signifiers and priority markers, see `references/symbols.md`.

---

## Migration System

**Migration is intentional prioritization, not failure.**

At day's end, review incomplete tasks:
- `>` Migrate to tomorrow (still relevant)
- `<` Schedule for specific future date
- `×` Complete during review
- ~~strikethrough~~ Drop (not happening, admit it)

For migration decision trees, anti-patterns, and weekly/monthly migration rituals, see `references/migration.md`.

---

## Time-Blindness Friendly Design

No absolute times. We use:
- **Relative time markers** - "morning block" not "9am"
- **Duration estimates** - ⚡5 min, ⏱️15 min, 🕐30 min, ⏳60+ min
- **Energy mapping** - schedule by energy, not clock
- **Transition buffers** - 5 min between task types

For detailed time-blindness techniques and the "Not Now" problem, see `references/time-blindness.md`.

---

## Dopamine Menu

Built into the planner -- pick rewards BEFORE you need them:

1. **Movement** - Walk, stretch, dance to one song
2. **Sensory** - Coffee, snack, comfy blanket
3. **Social** - Text a friend, check social (timed!)
4. **Creation** - Doodle, play music, organize something
5. **Nature** - Step outside, look at plants/sky
6. **Novelty** - Read something new, watch a short video
7. **Completion** - Check off a task (the dopamine of done!)

---

## File Structure

└── templates/ # Reusable templates

-templates--reusable-templates.txt

---

## Integration with Body Doubling

Use together for maximum ADHD support:

example.txt

🎯 MUST HAPPEN   → Today's ONE thing (only ONE task here)
🔥 HIGH ENERGY   → Deep work, creative tasks
💧 MEDIUM ENERGY → Standard tasks, calls, meetings
❄️ LOW ENERGY    → Admin, easy wins, mindless tasks
🚫 NOT TODAY     → Captured but deferred

example.txt

~/.openclaw/skills/adhd-daily-planner/
├── daily/YYYY-MM-DD.md     # Daily logs
├── monthly/YYYY-MM.md      # Monthly overviews
├── collections/             # Custom lists (ideas, dread, etc.)
└── templates/               # Reusable templates

example.txt

Morning:
  /adhd-planner plan         → Get your ONE thing

During day:
  /body-doubling start 50    → Work on ONE thing with accountability

Stuck?
  /body-doubling stuck        → Micro-task breakdown

Evening:
  /body-doubling done         → Session autopsy
  /adhd-planner reflect       → Daily reflection
  /adhd-planner migrate       → Carry forward