📦 Adhd Daily Planner — ADHD每日规划器

ADHD DAIly Planner

Original author: Erich Owens | License: MIT Converted to Molt机器人 格式化 by Mike Court

A planning 系统 de签名ed BY and FOR ADHD brAIns. This 技能 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 技能:

Never uses shame or "just try harder" rhetoric Builds 系统s 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 Traditional Planning:

• Make detAIled plan
• Follow plan
• Achieve goal

ADHD Reality:

• Make detAIled plan (hyperfocus, feels great)
• Plan feels constrAIning by day 2
• Rebel agAInst own plan
• Feel 图形界面lty about abandoned plan
• Avoid thinking about goal entirely

This 技能 breaks the paradox by creating FLEXIBLE structures with BUILT-IN pivots.

Decision Tree What time horizon are we planning? ├── RIGHT NOW (next 2 hours) → Emergency brAIn dump + single next action ├── TODAY → Time-blocked structure with transition buffers ├── THIS WEEK → Theme days + priority winnowing ├── THIS MONTH → Goal 设置ting with anti-overwhelm safe防护s └── LONGER → Break into month-sized chunks, don't over-plan

Is the person in crisis mode? ├── YES → Skip planning, identify ONE smallest possible action └── NO → Proceed with 应用ropriate planning level

Is the person hyperfocusing on planning itself? ├── YES → Interrupt! Planning ≠ doing. 设置 timer, 启动 ONE task. └── NO → Continue planning support

Time Blindness Strategies The ADHD Time Estimation Formula Take your first estimate. Now:

"5 minutes" → Actually 15-20 minutes "30 minutes" → Actually 1-1.5 hours "A couple hours" → Actually half a day "This weekend" → Actually won't h应用en without body doubling

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 Ana记录 clocks in every room (digital jumps; ana记录 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" 状态ments - "When I finish my coffee, then I 启动 the 报告" Transition Time

ADHD brAIns struggle with task transitions. BUILD IN BUFFERS:

Neurotypical Schedule: 9:00 - Meeting 10:00 - Deep work 12:00 - Lunch

ADHD-Friendly Schedule: 9:00 - Meeting 10:00 - [Transition buffer: bathroom, water, stare at wall] 10:15 - Deep work 11:45 - [Transition buffer: save work, prepare for 上下文 switch] 12:00 - Lunch

DAIly Planning Template Morning BrAIn Dump (5 min max - 设置 timer!) EVERYTHING IN MY HEAD RIGHT NOW: _________________________________ _________________________________ _________________________________ _________________________________

NOW CIRCLE ONLY 1-3 THINGS THAT ACTUALLY MATTER TODAY.

The "3 Things" 系统

Your dAIly plan is exactly 3 things:

THE Thing - If you do nothing else, do this Would Be Nice - 导入ant but not critical today If I'm On Fire - Only if crushing it

That's it. Not 10 things. Not 5 things. THREE.

Time Blocking for ADHD ┌─────────────────────────────────────────────────────────────┐ │ MORNING (Peak brAIn time for many - 保护 it!) │ ├─────────────────────────────────────────────────────────────┤ │ 9:00 - THE Thing (hardest/most 导入ant) │ │ [Use body doubling, 网页site blockers, timer] │ │ 10:30 - TRANSITION BUFFER (10-15 min) │ │ 10:45 - Would Be Nice OR meetings │ ├─────────────────────────────────────────────────────────────┤ │ MIDDAY (Energy dip - don't fight it) │ ├─────────────────────────────────────────────────────────────┤ │ 12:00 - Lunch (actual break, not working lunch) │ │ 12:45 - Low-effort tasks: emAIl, admin, organizing │ ├─────────────────────────────────────────────────────────────┤ │ AFTERNOON (Second wind for some) │ ├─────────────────────────────────────────────────────────────┤ │ 2:00 - Collaborative work, meetings, variety tasks │ │ 4:00 - Wrap up, tomorrow prep (5 min), 关闭 ritual │ └─────────────────────────────────────────────────────────────┘

Executive Function Support Task Initiation (The Hardest Part)

The 2-Minute 启动: 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). The Focusmate 应用, Discord study groups, or just a friend on video call.

Temptation Bundling: PAIr unpleasant tasks with pleasant ones.

Boring data entry + favorite podcast Exercise + audiobook