By name: adhd-founder-planner
version: 1.1.0
description: "This skill should be used when the user asks to 'plan my day', 'help me plan today', 'morning planning', 'what should I work on today', 'daily planner', 'evening reflection', 'reflect on my day', 'migrate tasks', 'carry tasks forward', 'rapid log', 'brain dump my tasks', or mentions ADHD-friendly planning, time-blindness, swim lanes, energy-based task management, bullet journal for ADHD, or dopamine menu. Provides a BuJo-style daily planning system with swim lanes, migration, reflection, and dopamine rewards. Part of the ADHD-founder.com ecosystem."
homepage: https://adhd-founder.com
author: ADHD-founder.com
license: MIT
keywords: [adhd, planner, bullet-journal, daily, productivity, time-blindness, bujo, planning, founders, dopamine, migration, swim-lanes, energy-management, reflection, neurodivergent, executive-function]
metadata:
clawdbot:
emoji: "📝🧠"
tags: ["adhd", "planner", "bullet-journal", "daily", "productivity", "time-blindness", "founders", "neurodivergent", "dopamine", "reflection"]
category: productivity
requires: {}
optional:
persistence: "For task migration and history"
notifications: "For time reminders"
examples:
- "/adhd-planner today"
- "/adhd-planner plan"
- "/adhd-planner reflect"
- "/adhd-planner migrate"
- "Plan my day"
- "What should I work on today?"
- "Help me with morning planning"
- "I need to brain dump my tasks"
related_skills: ["adhd-body-doubling"]
slug: adhd-founder-planner
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:
🎯 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 reviewstrikethroughDrop (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
~/.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:
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.