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.
ADHD Daily Planner 📝🧠
A bullet journal style planner that works WITH your ADHD brain, not against it. Built by ADHD-founder.com -- German Engineering for the ADHD Brain.
Traditional planners fail ADHD brains: rigid time slots we ignore, fixed layouts that create guilt, and no way to carry tasks forward without feeling like a failure. This planner uses swim lanes (energy-based, not time-based), task migration (strategy, not failure), and rapid logging to match how your brain actually works.
Install
openclaw install adhd-daily-planner
Quick Start
/adhd-planner plan # Morning intent + rapid log + swim lanes
/adhd-planner today # View today's swim lanes (match your energy)
/adhd-planner reflect # Evening reflection (what worked, what didn't)
/adhd-planner migrate # Carry unfinished tasks forward (no guilt)
Or run standalone:
chmod +x scripts/plan.sh
./scripts/plan.sh plan
How It Works
Morning: Set Your ONE Thing
/adhd-planner plan
- "What ONE thing must happen for today to be a success?"
- Energy check (1-10) -- suggests which swim lane to start in
- Brain dump everything on your mind (rapid logging)
- Auto-sort into swim lanes by energy level
- Pick your dopamine reward for completing the ONE thing
During the Day: Match Your Energy
/adhd-planner today
No rigid time slots. Work in whichever swim lane matches your CURRENT energy:
🎯 MUST HAPPEN → Today's ONE thing
🔥 HIGH ENERGY → Deep work, creative tasks
💧 MEDIUM ENERGY → Standard tasks, calls
❄️ LOW ENERGY → Admin, easy wins
🚫 NOT TODAY → Captured but deferred
Evening: Learn From the Day
/adhd-planner reflect
List wins, note what worked, migrate unfinished tasks, capture one lesson for tomorrow.
Commands
| Command | What It Does |
|---|---|
/adhd-planner plan | Morning intent setting + rapid log |
/adhd-planner today | View today's swim lanes and progress |
/adhd-planner reflect | Evening reflection + migration |
/adhd-planner migrate | Carry unfinished tasks forward |
/adhd-planner log [task] | Quick add to today's rapid log |
/adhd-planner done [task] | Mark task complete |
/adhd-planner dopamine | Show dopamine menu rewards |
/adhd-planner founder | ADHD-founder.com premium info |
Key Symbols
| 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) |
Core Principles
- Migration is success, not failure -- carrying tasks forward is intentional prioritization
- Swim lanes, not time blocks -- match tasks to energy, not the clock
- Relative time, not absolute time -- "morning block" instead of "9am"
- Plans are hypotheses, not promises -- adapt as the day unfolds
- Intent > Schedule -- your ONE thing matters more than your todo list
Works Great With
Pair with adhd-body-doubling for full ADHD support:
/adhd-planner plan → Pick your ONE thing
/body-doubling start 50 → Work on it with accountability
/body-doubling done → Session autopsy
/adhd-planner reflect → Evening reflection
/adhd-planner migrate → Carry tasks forward
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 tasks, etc.)
└── templates/ # Reusable templates
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
No rigid schedules. No time-shaming. Just flexible, dopamine-friendly planning.
Contributing
Issues and PRs welcome. If you've found an ADHD-friendly planning pattern that works, share it.
License
MIT -- see LICENSE
Your worth is not measured by completed tasks. Migration is strategy, not failure.