ADHD Founder Planner

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.

Security Scan

The skill's files and runtime instructions are coherent with a local, BuJo-style ADHD planner: it only reads/writes files under the user's skill directory and prompts for planning input, and it does not request credentials or perform external network activity.

Purpose & Capability

Name/description match the included assets: templates, references, and a shell script that implements morning planning, today view, reflection, migration, logging, and simple dopamine rewards. No environment variables, binaries, or external services are requested that would be unrelated to a planner.

Instruction Scope

SKILL.md and README instruct the agent/user to create and edit local plan files and to run interactive commands. The included scripts prompt for user input and write to files under ~/.openclaw/skills/adhd-daily-planner. There are no instructions to read system-wide configuration, shell history, or secrets, nor to transmit data externally.

Install Mechanism

No install spec is present (instruction-only skill with an optional script). The code file is a local bash script; nothing is downloaded from an external URL or installed into system locations by an installer.

Credentials

The skill requires no credentials or special environment variables. The script uses HOME (to locate ~/.openclaw/skills/...), date, and standard POSIX utilities (read, grep, sed); these are proportionate to a local planner. No tokens or unrelated credentials are requested.

Persistence & Privilege

The skill writes and appends files inside ~/.openclaw/skills/adhd-daily-planner for persistence (daily/monthly logs, templates). always:false and it does not modify other skills or global agent configuration. File writes are expected behavior for a planner.

Assessment

This skill appears internally consistent and low risk: it stores plan files under ~/.openclaw/skills/adhd-daily-planner and uses an interactive bash script to create/view/append those files. Before installing, consider: 1) review/inspect scripts/plan.sh yourself (it is readable shell script) and ensure you are comfortable with the directory writes; 2) running the script will create files in your home directory—if you share the machine, these notes are stored locally and may contain sensitive personal information; 3) the skill does not contact external endpoints or request credentials, but if you see later versions adding network calls or credential env vars, reassess; 4) if you prefer no local writes, do not run the script and use the SKILL.md content only; 5) verify the homepage/source if provenance matters—homepage is provided but source repository/origin is 'unknown' in the registry metadata. Overall, it's appropriate for its stated purpose.

ADHD Daily Planner 📝🧠

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

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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"

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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

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Daily Workflow

Morning: /adhd-planner plan

1. Set the ONE thing - "What ONE thing must happen for today to be a success?"
2. Energy check - Rate 1-10, suggest which swim lane to start in
3. Rapid log - Brain dump everything on your mind
4. Sort into swim lanes - Assign tasks by energy level
5. 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

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

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

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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.

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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.

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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.

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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.

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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!)

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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

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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

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Best Practices

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

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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

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