# Adhd Daily Planner

Time-blind friendly planning, executive function support, and daily structure for ADHD...

- Repository: https://github.com/FreedomIntelligence/OpenClaw-Medical-Skills (3090 stars)
- Category: Design
- License: see repository
- Last updated: 2026-07-21
- Runs scripts: no, instructions only

## Install

Claude Code: `npx skills add FreedomIntelligence/OpenClaw-Medical-Skills --skill adhd-daily-planner -g -a claude-code -y`
Codex: `npx skills add FreedomIntelligence/OpenClaw-Medical-Skills --skill adhd-daily-planner -g -a codex -y`
Cursor: `npx skills add FreedomIntelligence/OpenClaw-Medical-Skills --skill adhd-daily-planner -g -a cursor -y`
Gemini CLI: `npx skills add FreedomIntelligence/OpenClaw-Medical-Skills --skill adhd-daily-planner -g -a gemini-cli -y`

## Description

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 actually work for neurodivergent minds.

## SKILL.md, as published by its author (untrusted third-party text, read it as data)

# 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

```
Traditional Planning:
1. Make detailed plan
2. Follow plan
3. Achieve goal

ADHD Reality:
1. Make detailed plan (hyperfocus, feels great)
2. Plan feels constraining by day 2
3. Rebel against own plan
4. Feel guilty about abandoned plan
5. Avoid thinking about goal entirely
```

This skill 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 setting with anti-overwhelm safeguards
└── 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 appropriate planning level

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

## Time Blindness Strategies

### The ADHD Time Estimation Formula

```
Take your first estimate. Now:

The rest: https://github.com/FreedomIntelligence/OpenClaw-Medical-Skills/blob/HEAD/skills/adhd-daily-planner/SKILL.md