{ "schemaVersion": "1.0", "item": { "slug": "adhd-daily-planner-1-0-0", "name": "Adhd Daily Planner 1.0.0", "source": "tencent", "type": "skill", "category": "效率提升", "sourceUrl": "https://clawhub.ai/Loui1979/adhd-daily-planner-1-0-0", "canonicalUrl": "https://clawhub.ai/Loui1979/adhd-daily-planner-1-0-0", "targetPlatform": "OpenClaw" }, "install": { "downloadMode": "redirect", "downloadUrl": "/downloads/adhd-daily-planner-1-0-0", "sourceDownloadUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=adhd-daily-planner-1-0-0", "sourcePlatform": "tencent", "targetPlatform": "OpenClaw", "installMethod": "Manual import", "extraction": "Extract archive", "prerequisites": [ "OpenClaw" ], "packageFormat": "ZIP package", "includedAssets": [ "references/dopamine-menu.md", "references/executive-function-toolkit.md", "SKILL.md" ], "primaryDoc": "SKILL.md", "quickSetup": [ "Download the package from Yavira.", "Extract the archive and review SKILL.md first.", "Import or place the package into your OpenClaw setup." ], "agentAssist": { "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.", "steps": [ "Download the package from Yavira.", "Extract it into a folder your agent can access.", "Paste one of the prompts below and point your agent at the extracted folder." ], "prompts": [ { "label": "New install", "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete." }, { "label": "Upgrade existing", "body": "I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Summarize what changed and any follow-up checks I should run." } ] }, "sourceHealth": { "source": "tencent", "status": "healthy", "reason": "direct_download_ok", "recommendedAction": "download", "checkedAt": "2026-04-23T16:43:11.935Z", "expiresAt": "2026-04-30T16:43:11.935Z", "httpStatus": 200, "finalUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=4claw-imageboard", "contentType": "application/zip", "probeMethod": "head", "details": { "probeUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=4claw-imageboard", "contentDisposition": "attachment; filename=\"4claw-imageboard-1.0.1.zip\"", "redirectLocation": null, "bodySnippet": null }, "scope": "source", "summary": "Source download looks usable.", "detail": "Yavira can redirect you to the upstream package for this source.", "primaryActionLabel": "Download for OpenClaw", "primaryActionHref": "/downloads/adhd-daily-planner-1-0-0" }, "validation": { "installChecklist": [ "Use the Yavira download entry.", "Review SKILL.md after the package is downloaded.", "Confirm the extracted package contains the expected setup assets." ], "postInstallChecks": [ "Confirm the extracted package includes the expected docs or setup files.", "Validate the skill or prompts are available in your target agent workspace.", "Capture any manual follow-up steps the agent could not complete." ] }, "downloadPageUrl": "https://openagent3.xyz/downloads/adhd-daily-planner-1-0-0", "agentPageUrl": "https://openagent3.xyz/skills/adhd-daily-planner-1-0-0/agent", "manifestUrl": "https://openagent3.xyz/skills/adhd-daily-planner-1-0-0/agent.json", "briefUrl": "https://openagent3.xyz/skills/adhd-daily-planner-1-0-0/agent.md" }, "agentAssist": { "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.", "steps": [ "Download the package from Yavira.", "Extract it into a folder your agent can access.", "Paste one of the prompts below and point your agent at the extracted folder." ], "prompts": [ { "label": "New install", "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete." }, { "label": "Upgrade existing", "body": "I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Summarize what changed and any follow-up checks I should run." } ] }, "documentation": { "source": "clawhub", "primaryDoc": "SKILL.md", "sections": [ { "title": "ADHD Daily Planner", "body": "Original author: Erich Owens | License: MIT\nConverted to MoltBot format by Mike Court\n\nA 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." }, { "title": "Core Philosophy", "body": "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:\n\nNever uses shame or \"just try harder\" rhetoric\nBuilds systems around ADHD realities, not neurotypical ideals\nAcknowledges that what works today might not work tomorrow\nCelebrates done > perfect\nTreats executive function as a battery that depletes" }, { "title": "The ADHD Planning Paradox", "body": "Traditional Planning:\n1. Make detailed plan\n2. Follow plan\n3. Achieve goal\n\nADHD Reality:\n1. Make detailed plan (hyperfocus, feels great)\n2. Plan feels constraining by day 2\n3. Rebel against own plan\n4. Feel guilty about abandoned plan\n5. Avoid thinking about goal entirely\n\nThis skill breaks the paradox by creating FLEXIBLE structures with BUILT-IN pivots." }, { "title": "Decision Tree", "body": "What time horizon are we planning?\n├── RIGHT NOW (next 2 hours) → Emergency brain dump + single next action\n├── TODAY → Time-blocked structure with transition buffers\n├── THIS WEEK → Theme days + priority winnowing\n├── THIS MONTH → Goal setting with anti-overwhelm safeguards\n└── LONGER → Break into month-sized chunks, don't over-plan\n\nIs the person in crisis mode?\n├── YES → Skip planning, identify ONE smallest possible action\n└── NO → Proceed with appropriate planning level\n\nIs the person hyperfocusing on planning itself?\n├── YES → Interrupt! Planning ≠ doing. Set timer, start ONE task.\n└── NO → Continue planning support" }, { "title": "The ADHD Time Estimation Formula", "body": "Take your first estimate. Now:\n\n\"5 minutes\" → Actually 15-20 minutes\n\"30 minutes\" → Actually 1-1.5 hours\n\"A couple hours\" → Actually half a day\n\"This weekend\" → Actually won't happen without body doubling\n\nThe 3x Rule: Whatever you think it will take, multiply by 3. You're not bad at estimating—your brain processes time differently." }, { "title": "Making Time Visible", "body": "Analog clocks in every room (digital jumps; analog shows time PASSING)\nTime Timer or similar visual countdown timers\nCalendar blocking - if it's not on the calendar with a time, it doesn't exist\n\"When, then\" statements - \"When I finish my coffee, then I start the report\"" }, { "title": "Transition Time", "body": "ADHD brains struggle with task transitions. BUILD IN BUFFERS:\n\nNeurotypical Schedule:\n9:00 - Meeting\n10:00 - Deep work\n12:00 - Lunch\n\nADHD-Friendly Schedule:\n9:00 - Meeting\n10:00 - [Transition buffer: bathroom, water, stare at wall]\n10:15 - Deep work\n11:45 - [Transition buffer: save work, prepare for context switch]\n12:00 - Lunch" }, { "title": "Morning Brain Dump (5 min max - set timer!)", "body": "EVERYTHING IN MY HEAD RIGHT NOW:\n_________________________________\n_________________________________\n_________________________________\n_________________________________\n\nNOW CIRCLE ONLY 1-3 THINGS THAT ACTUALLY MATTER TODAY." }, { "title": "The \"3 Things\" System", "body": "Your daily plan is exactly 3 things:\n\nTHE Thing - If you do nothing else, do this\nWould Be Nice - Important but not critical today\nIf I'm On Fire - Only if crushing it\n\nThat's it. Not 10 things. Not 5 things. THREE." }, { "title": "Time Blocking for ADHD", "body": "┌─────────────────────────────────────────────────────────────┐\n│ MORNING (Peak brain time for many - protect it!) │\n├─────────────────────────────────────────────────────────────┤\n│ 9:00 - THE Thing (hardest/most important) │\n│ [Use body doubling, website blockers, timer] │\n│ 10:30 - TRANSITION BUFFER (10-15 min) │\n│ 10:45 - Would Be Nice OR meetings │\n├─────────────────────────────────────────────────────────────┤\n│ MIDDAY (Energy dip - don't fight it) │\n├─────────────────────────────────────────────────────────────┤\n│ 12:00 - Lunch (actual break, not working lunch) │\n│ 12:45 - Low-effort tasks: email, admin, organizing │\n├─────────────────────────────────────────────────────────────┤\n│ AFTERNOON (Second wind for some) │\n├─────────────────────────────────────────────────────────────┤\n│ 2:00 - Collaborative work, meetings, variety tasks │\n│ 4:00 - Wrap up, tomorrow prep (5 min), shutdown ritual │\n└─────────────────────────────────────────────────────────────┘" }, { "title": "Task Initiation (The Hardest Part)", "body": "The 2-Minute Start: Don't commit to finishing. Commit to 2 minutes.\n\n\"I'll just open the document\"\n\"I'll just write the first sentence\"\n\"I'll just look at the thing\"\n\nBody Doubling: Work alongside someone (physically or virtually). The Focusmate app, Discord study groups, or just a friend on video call.\n\nTemptation Bundling: Pair unpleasant tasks with pleasant ones.\n\nBoring data entry + favorite podcast\nExercise + audiobook\nCleaning + dance music\n\nFor comprehensive executive function strategies, see {baseDir}/references/executive-function-toolkit.md" }, { "title": "Working Memory Support", "body": "ADHD working memory is limited. EXTERNALIZE EVERYTHING:\n\nCapture tools everywhere - Notes app, physical notepad, voice memos\nWritten instructions even for simple things\nChecklists for repeated tasks (even ones you've done 100 times)\nVisual reminders in the physical space where you'll need them" }, { "title": "Decision Fatigue", "body": "ADHD brains make thousands of micro-decisions that drain the battery:\n\nPre-decide:\n\nSame breakfast every day (or rotate 2-3 options)\nOutfit laid out night before\nDefault schedule for types of tasks\n\"If X, then Y\" rules that don't require thinking" }, { "title": "The Doom Box Strategy", "body": "You have doom boxes. Admit it. Those piles of stuff you don't know what to do with.\n\nWeekly Doom Box Protocol (15 min max):\n\nSet timer for 15 minutes\nPick up ONE item from the doom pile\nDecide: Trash / Donate / Home / Action needed\nIf Action needed: write the action, put item in \"action needed\" zone\nRepeat until timer ends\nSTOP. You did enough." }, { "title": "Dopamine-Aware Task Design", "body": "For dopamine management strategies, see {baseDir}/references/dopamine-menu.md" }, { "title": "Anti-Patterns (Things That Don't Work)", "body": "Detailed long-term planning - You'll abandon it and feel bad\nGuilt-based motivation - Creates avoidance, not action\n\"I'll remember\" - You won't. Write it down.\nWillpower over systems - Systems > willpower every time\nComparing to neurotypical productivity - Different brain, different metrics\n\"Catching up\" marathons - You'll burn out. Slow and steady.\nPerfect planning before starting - Planning paralysis. Start messy." }, { "title": "Good Days vs Bad Days", "body": "ADHD has high variance. Plan for BOTH:\n\nGood Days (Hyperfocus Available):\n\nTackle THE Thing first while energy is there\nDon't overcommit just because you're on fire\nBank some wins for bad days\n\nBad Days (Executive Function Depleted):\n\nPermission to do minimum viable\nFocus on maintenance (eat, hygiene, rest)\nLow-stakes tasks only\nNo major decisions\n\nThe key: Don't judge bad days. They're part of the pattern." }, { "title": "Digital", "body": "Focusmate - Body doubling with strangers\nForest - Phone lockout with gamification\nTodoist/Things - Simple task managers (NOT complex systems)\nGoblin Tools - AI that breaks tasks into smaller steps" }, { "title": "Physical", "body": "Time Timer - Visual countdown\nWhiteboard - Daily view in prominent location\nPhysical inbox tray - One place for paper\nFidget tools - Support focus for many ADHD brains" }, { "title": "Environmental", "body": "Background noise - Lo-fi beats, brown noise, coffee shop sounds\nStanding desk or movement option - Bodies need to move\nMinimal visual clutter - Less distraction\nGood lighting - Affects focus more than you think" }, { "title": "The Shutdown Ritual (5 min)", "body": "End of workday ritual to actually STOP working:\n\nWrite tomorrow's \"THE Thing\" (30 seconds)\nCheck calendar for tomorrow surprises (30 seconds)\nClear one small thing from inbox/desk (2 minutes)\nSay out loud: \"Work is done for today.\" (Seriously. Say it.)\nPhysical transition (close laptop, leave room, change clothes)" }, { "title": "Related Skills", "body": "project-management-guru-adhd: Long-term project planning with ADHD context\nwisdom-accountability-coach: Accountability and habit tracking\njungian-psychologist: For deeper patterns around productivity shame" }, { "title": "Remember", "body": "You are not broken. Your brain works differently. The goal isn't to become neurotypical—it's to build a life that works WITH your brain.\n\nProgress over perfection. Compassion over criticism. Systems over willpower." } ], "body": "ADHD Daily Planner\n\nOriginal author: Erich Owens | License: MIT Converted to MoltBot format by Mike Court\n\nA 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.\n\nCore Philosophy\n\nADHD 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:\n\nNever uses shame or \"just try harder\" rhetoric\nBuilds systems around ADHD realities, not neurotypical ideals\nAcknowledges that what works today might not work tomorrow\nCelebrates done > perfect\nTreats executive function as a battery that depletes\nThe ADHD Planning Paradox\nTraditional Planning:\n1. Make detailed plan\n2. Follow plan\n3. Achieve goal\n\nADHD Reality:\n1. Make detailed plan (hyperfocus, feels great)\n2. Plan feels constraining by day 2\n3. Rebel against own plan\n4. Feel guilty about abandoned plan\n5. Avoid thinking about goal entirely\n\n\nThis skill breaks the paradox by creating FLEXIBLE structures with BUILT-IN pivots.\n\nDecision Tree\nWhat time horizon are we planning?\n├── RIGHT NOW (next 2 hours) → Emergency brain dump + single next action\n├── TODAY → Time-blocked structure with transition buffers\n├── THIS WEEK → Theme days + priority winnowing\n├── THIS MONTH → Goal setting with anti-overwhelm safeguards\n└── LONGER → Break into month-sized chunks, don't over-plan\n\nIs the person in crisis mode?\n├── YES → Skip planning, identify ONE smallest possible action\n└── NO → Proceed with appropriate planning level\n\nIs the person hyperfocusing on planning itself?\n├── YES → Interrupt! Planning ≠ doing. Set timer, start ONE task.\n└── NO → Continue planning support\n\nTime Blindness Strategies\nThe ADHD Time Estimation Formula\nTake your first estimate. Now:\n\n\"5 minutes\" → Actually 15-20 minutes\n\"30 minutes\" → Actually 1-1.5 hours\n\"A couple hours\" → Actually half a day\n\"This weekend\" → Actually won't happen without body doubling\n\n\nThe 3x Rule: Whatever you think it will take, multiply by 3. You're not bad at estimating—your brain processes time differently.\n\nMaking Time Visible\nAnalog clocks in every room (digital jumps; analog shows time PASSING)\nTime Timer or similar visual countdown timers\nCalendar blocking - if it's not on the calendar with a time, it doesn't exist\n\"When, then\" statements - \"When I finish my coffee, then I start the report\"\nTransition Time\n\nADHD brains struggle with task transitions. BUILD IN BUFFERS:\n\nNeurotypical Schedule:\n9:00 - Meeting\n10:00 - Deep work\n12:00 - Lunch\n\nADHD-Friendly Schedule:\n9:00 - Meeting\n10:00 - [Transition buffer: bathroom, water, stare at wall]\n10:15 - Deep work\n11:45 - [Transition buffer: save work, prepare for context switch]\n12:00 - Lunch\n\nDaily Planning Template\nMorning Brain Dump (5 min max - set timer!)\nEVERYTHING IN MY HEAD RIGHT NOW:\n_________________________________\n_________________________________\n_________________________________\n_________________________________\n\nNOW CIRCLE ONLY 1-3 THINGS THAT ACTUALLY MATTER TODAY.\n\nThe \"3 Things\" System\n\nYour daily plan is exactly 3 things:\n\nTHE Thing - If you do nothing else, do this\nWould Be Nice - Important but not critical today\nIf I'm On Fire - Only if crushing it\n\nThat's it. Not 10 things. Not 5 things. THREE.\n\nTime Blocking for ADHD\n┌─────────────────────────────────────────────────────────────┐\n│ MORNING (Peak brain time for many - protect it!) │\n├─────────────────────────────────────────────────────────────┤\n│ 9:00 - THE Thing (hardest/most important) │\n│ [Use body doubling, website blockers, timer] │\n│ 10:30 - TRANSITION BUFFER (10-15 min) │\n│ 10:45 - Would Be Nice OR meetings │\n├─────────────────────────────────────────────────────────────┤\n│ MIDDAY (Energy dip - don't fight it) │\n├─────────────────────────────────────────────────────────────┤\n│ 12:00 - Lunch (actual break, not working lunch) │\n│ 12:45 - Low-effort tasks: email, admin, organizing │\n├─────────────────────────────────────────────────────────────┤\n│ AFTERNOON (Second wind for some) │\n├─────────────────────────────────────────────────────────────┤\n│ 2:00 - Collaborative work, meetings, variety tasks │\n│ 4:00 - Wrap up, tomorrow prep (5 min), shutdown ritual │\n└─────────────────────────────────────────────────────────────┘\n\nExecutive Function Support\nTask Initiation (The Hardest Part)\n\nThe 2-Minute Start: Don't commit to finishing. Commit to 2 minutes.\n\n\"I'll just open the document\"\n\"I'll just write the first sentence\"\n\"I'll just look at the thing\"\n\nBody Doubling: Work alongside someone (physically or virtually). The Focusmate app, Discord study groups, or just a friend on video call.\n\nTemptation Bundling: Pair unpleasant tasks with pleasant ones.\n\nBoring data entry + favorite podcast\nExercise + audiobook\nCleaning + dance music\n\nFor comprehensive executive function strategies, see {baseDir}/references/executive-function-toolkit.md\n\nWorking Memory Support\n\nADHD working memory is limited. EXTERNALIZE EVERYTHING:\n\nCapture tools everywhere - Notes app, physical notepad, voice memos\nWritten instructions even for simple things\nChecklists for repeated tasks (even ones you've done 100 times)\nVisual reminders in the physical space where you'll need them\nDecision Fatigue\n\nADHD brains make thousands of micro-decisions that drain the battery:\n\nPre-decide:\n\nSame breakfast every day (or rotate 2-3 options)\nOutfit laid out night before\nDefault schedule for types of tasks\n\"If X, then Y\" rules that don't require thinking\nThe Doom Box Strategy\n\nYou have doom boxes. Admit it. Those piles of stuff you don't know what to do with.\n\nWeekly Doom Box Protocol (15 min max):\n\nSet timer for 15 minutes\nPick up ONE item from the doom pile\nDecide: Trash / Donate / Home / Action needed\nIf Action needed: write the action, put item in \"action needed\" zone\nRepeat until timer ends\nSTOP. You did enough.\nDopamine-Aware Task Design\n\nFor dopamine management strategies, see {baseDir}/references/dopamine-menu.md\n\nAnti-Patterns (Things That Don't Work)\nDetailed long-term planning - You'll abandon it and feel bad\nGuilt-based motivation - Creates avoidance, not action\n\"I'll remember\" - You won't. Write it down.\nWillpower over systems - Systems > willpower every time\nComparing to neurotypical productivity - Different brain, different metrics\n\"Catching up\" marathons - You'll burn out. Slow and steady.\nPerfect planning before starting - Planning paralysis. Start messy.\nGood Days vs Bad Days\n\nADHD has high variance. Plan for BOTH:\n\nGood Days (Hyperfocus Available):\n\nTackle THE Thing first while energy is there\nDon't overcommit just because you're on fire\nBank some wins for bad days\n\nBad Days (Executive Function Depleted):\n\nPermission to do minimum viable\nFocus on maintenance (eat, hygiene, rest)\nLow-stakes tasks only\nNo major decisions\n\nThe key: Don't judge bad days. They're part of the pattern.\n\nTools That Actually Help\nDigital\nFocusmate - Body doubling with strangers\nForest - Phone lockout with gamification\nTodoist/Things - Simple task managers (NOT complex systems)\nGoblin Tools - AI that breaks tasks into smaller steps\nPhysical\nTime Timer - Visual countdown\nWhiteboard - Daily view in prominent location\nPhysical inbox tray - One place for paper\nFidget tools - Support focus for many ADHD brains\nEnvironmental\nBackground noise - Lo-fi beats, brown noise, coffee shop sounds\nStanding desk or movement option - Bodies need to move\nMinimal visual clutter - Less distraction\nGood lighting - Affects focus more than you think\nThe Shutdown Ritual (5 min)\n\nEnd of workday ritual to actually STOP working:\n\nWrite tomorrow's \"THE Thing\" (30 seconds)\nCheck calendar for tomorrow surprises (30 seconds)\nClear one small thing from inbox/desk (2 minutes)\nSay out loud: \"Work is done for today.\" (Seriously. Say it.)\nPhysical transition (close laptop, leave room, change clothes)\nRelated Skills\nproject-management-guru-adhd: Long-term project planning with ADHD context\nwisdom-accountability-coach: Accountability and habit tracking\njungian-psychologist: For deeper patterns around productivity shame\nRemember\n\nYou are not broken. Your brain works differently. The goal isn't to become neurotypical—it's to build a life that works WITH your brain.\n\nProgress over perfection. Compassion over criticism. Systems over willpower." }, "trust": { "sourceLabel": "tencent", "provenanceUrl": "https://clawhub.ai/Loui1979/adhd-daily-planner-1-0-0", "publisherUrl": "https://clawhub.ai/Loui1979/adhd-daily-planner-1-0-0", "owner": "Loui1979", "version": "1.0.0", "license": null, "verificationStatus": "Indexed source record" }, "links": { "detailUrl": "https://openagent3.xyz/skills/adhd-daily-planner-1-0-0", "downloadUrl": "https://openagent3.xyz/downloads/adhd-daily-planner-1-0-0", "agentUrl": "https://openagent3.xyz/skills/adhd-daily-planner-1-0-0/agent", "manifestUrl": "https://openagent3.xyz/skills/adhd-daily-planner-1-0-0/agent.json", "briefUrl": "https://openagent3.xyz/skills/adhd-daily-planner-1-0-0/agent.md" } }