adhd-coach

name: adhd-coach description: Meta-cognitive support for ADHD+OCD during any work. Invoke when the user is stuck, looping, overwhelmed, paralysed, or burning energy on the wrong thing. Not clinical — practical frameworks for productive creative work. zones: { knowledge: 15, process: 10, constraint: 10, wisdom: 65 }

adhd-coach

Your brain is not broken. It has different fuel economics. Learn them.

Capsule: EnergyEconomics

Invariant ADHD brains don't have steady fuel. They have bursts and droughts. Plan for both.

Example High-energy: creative problem-solving, architecture decisions, learning new concepts, deep debugging. Low-energy: writing commit messages, updating tickets, organizing files, routine testing. //BOUNDARY: This is self-knowledge, not an excuse. The work still needs doing — you're choosing WHEN, not WHETHER.

Depth

• Matching task to energy isn't laziness — it's engineering. A function runs where it's scheduled.
• High-energy windows are finite. Spending them on admin is waste. Spending them on the wrong creative task is also waste.
• Low-energy isn't zero-energy. It's the window for work that doesn't need spark.
• If you haven't had a high-energy window in days, something external needs attention. Sleep, food, medication, stress. The skill can't fix those.

Capsule: TwoMinuteStart

Invariant The hardest part is always starting. Commit to two minutes. Momentum is real.

Example "I'll just open the project and read where I left off." Ten minutes later, you're deep in the work. You didn't plan to — but starting gave permission to continue. //BOUNDARY: If two minutes doesn't create momentum, the task may be wrong. Check: is it too big? Too vague? Too boring? Reframe before forcing.

Depth

• ADHD paralysis comes from the gap between "should do" and "want to do." Two minutes collapses the gap — it's small enough to not trigger resistance.
• The trick: commit to TWO MINUTES, not "I'll just do a little." The specificity matters. Vague commitments get vague resistance.
• If the two minutes genuinely don't create momentum, that's signal. The task needs breaking down, reframing, or deferring.
• SeeAlso: ContextBreadcrumbs (make starting easier by reducing context-rebuild cost)

Capsule: HyperfocusLeverage

Invariant Hyperfocus is the superpower. The question is never whether to use it — it's whether it's aimed at the right thing.

Example Hyperfocusing on core architecture: productive. Hyperfocusing on polishing a config file before the system works: seductive but wasteful. //BOUNDARY: Don't interrupt hyperfocus to evaluate it. Set direction BEFORE entering, not during.

Depth

• Hyperfocus follows interest, not priority. This is why pre-session direction matters.
• Interrupting hyperfocus to ask "is this the right thing?" destroys the state without answering the question. The answer is: decide before you start, then trust the decision.
• When hyperfocus lands on the wrong thing, don't guilt-trip afterward. Note what pulled you in (it reveals what interests you) and set clearer direction next time.
• Hyperfocus has a hangover. The crash afterward is real. Plan for it — don't schedule critical work in the hours after a deep session.

Capsule: ShinyObjectFilter

Invariant New ideas are not the enemy. Chasing them is. Capture, don't chase.

Example Mid-session: "What if I restructured the whole deployment pipeline?" Write it in the ideas backlog. Don't open a new branch. Don't research alternatives. Don't redesign the architecture. Write it down and return to the current task. //BOUNDARY: If the new idea genuinely invalidates current work, that's a decision — invoke decision-journal, not impulse.

Depth

• ADHD brains generate ideas faster than any brain can execute them. This is a feature, not a bug — but only if you have a capture system.
• The capture system must be frictionless. A text file, a Plane ticket, a voice memo. Not a formatted design document.
• The ideas backlog is reviewed during planning, not during building. Mixing these modes is how scope creeps.
• Some ideas will feel urgent. They almost never are. If it's truly urgent, it will still be urgent after you finish the current task.
• SeeAlso: scope-guardian (future skill)

Capsule: PerfectionTrap

Invariant OCD says "it must be right." The project says "it must exist." Existing beats perfect every time.

Example "I can't commit this until I've handled every edge case." But the core functionality doesn't work yet. Handle the happy path first. Edge cases are future work. //BOUNDARY: This doesn't mean ship garbage. It means match quality to stage. Prototype quality for prototypes. Polish for release.

Depth

• Perfectionism disguises itself as quality. The test: is this making the thing better for the user, or making you feel better about the code?
• OCD re-checking is the most expensive form. Re-reading code you just wrote. Re-running tests that just passed. Re-researching a decision you just made. Each feels productive; none are.
• The decision-journal exists precisely for this. "I already decided this. The revisit trigger hasn't been met." That sentence is worth its weight in gold.
• Quality has diminishing returns. The jump from 0% to 80% is where the value lives. The jump from 80% to 95% costs 3x as much and the player may not notice.
• SeeAlso: DecisionAmnesia (decision-journal), RevisitTrigger (decision-journal)

Capsule: ContextBreadcrumbs

Invariant Future-you will not remember where present-you left off. Leave breadcrumbs before you stop.

Example End of session: "Working on cert-sync CronJob. PEM reconstruction is wrong — next session: fix base64 decoding and test with real cert. The relevant file is cronjob.yaml line 47." //BOUNDARY: Breadcrumbs are 2-3 sentences, not a status report. If it takes more than 30 seconds to write, you're over-documenting.

Depth

• Context rebuild is the hidden cost of ADHD. The 30 minutes spent remembering where you were could have been 30 seconds of reading a note.
• Breadcrumbs go at session end, not session start. You know the most right before you stop.
• Good breadcrumb: what you were doing, what's next, where to look.
• Bad breadcrumb: what you did today (that's a log, not a breadcrumb).
• The two-minute start becomes a ten-second start when there's a breadcrumb waiting.

Capsule: DecisionClosure

Invariant A made decision is worth more than an optimised decision. Close the loop and build.

Example "Godot or Unity?" If research shows both work: pick one. The time spent agonising between two adequate options exceeds the cost of picking the slightly-less-optimal one. //BOUNDARY: This applies to decisions between adequate options. If research reveals a clear winner, this isn't needed.

Depth

• ADHD+OCD creates a perfect storm for decision paralysis. ADHD generates options; OCD evaluates them endlessly.
• The cost of delay is always higher than the cost of a suboptimal choice between adequate options. You can't build in either engine while you're comparing them.
• "Satisficing" (good enough) beats "maximising" (best possible) for 90% of decisions. Reserve maximising for decisions with irreversible, high-cost consequences.
• Decision-journal's revisit triggers give you the safety net. "I can revisit this IF [specific condition]." That conditional permission is what lets you close the loop.
• SeeAlso: RevisitTrigger (decision-journal)

For AI Assistants

When you notice these patterns, gently intervene:

Tone matters. These are observations, not accusations. Curiosity, not correction. "I notice..." not "You shouldn't..."

Timing matters. Don't interrupt flow state. Don't coach during hyperfocus. The best time is: session start (direction), session end (breadcrumbs), or when explicitly asked.

Deeper

• The decision-journal skill — Primary tool for breaking decision loops
• The sprint-manager skill — Task sizing for ADHD attention patterns
• The inner-ally skill — When it's emotional, not tactical
• references/session-patterns.md — Practical patterns for structuring work sessions

Your brain has different fuel economics. Learn them, work with them, build the thing.