jankutschera ADHD Daily Planner 📝🧠
Bullet Journal Style Planning for the ADHD Brain
"Time-blindness friendly. Migration supported. Dopamine optimized."
What This Skill Does
Provides a bullet journal (BuJo) style daily planning system specifically designed for ADHD brains:
- 📝 Rapid logging with ADHD-friendly symbols
- ⏰ Time-blindness protection (relative times, not absolute)
- 🔄 Task migration (carry unfinished tasks forward)
- 🎯 Daily intent (morning: "What ONE thing must happen?")
- 🌙 Evening reflection ("What worked? What didn't?")
- 🏊 Swim lane organization (context-based, not time-based)
- 🧠 Dopamine Menu integration (built-in rewards)
Core Philosophy
"Plans are hypotheses, not promises"
"Migration is success, not failure"
"Relative time > Absolute time"
"Intent > Schedule"
"Swim lanes, not time blocks"
Why Bullet Journal for ADHD?
Traditional planners fail ADHD brains because:
- ✗ Rigid time slots (we're time-blind)
- ✗ Fixed layouts (we need flexibility)
- ✗ No migration (unfinished = failure)
- ✗ All tasks equal (we can't prioritize)
- ✗ No reflection (we don't learn)
Bullet Journal works because:
- ✓ Rapid logging (capture fast, organize later)
- ✓ Symbols (quick visual processing)
- ✓ Migration (unfinished tasks live on)
- ✓ Collections (group by context, not time)
- ✓ Reflection (build self-awareness)
Commands
| Command | Description |
|---|---|
/adhd-planner today |
View today's swim lanes and tasks |
/adhd-planner plan |
Morning intent setting + rapid log |
/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 |
Bullet Journal Symbols (ADHD-Adapted)
Core Symbols
| Symbol | Meaning | Usage |
|---|---|---|
• |
Task | Anything that needs doing |
× |
Completed | Task is DONE (celebrate!) |
> |
Migrated | Moved to future (not failure!) |
< |
Scheduled | Moved to specific date |
– |
Note | Information, not actionable |
○ |
Event | Happening (meeting, deadline) |
★ |
Priority | Must happen today |
☆ |
If-Energy | Nice to have, energy permitting |
! |
Urgent | Time-sensitive, do first |
? |
Waiting | Blocked, waiting on someone |
Signifiers (Add to left of symbol)
| Signifier | Meaning |
|---|---|
* |
Inspiration/idea worth capturing |
! |
Urgent/priority |
@ |
Location-based (errands, specific place) |
$ |
Money/revenue impact |
💀 |
Dread task (needs extra support) |
The Swim Lane System 🏊
Instead of time blocks (which ADHD brains ignore), we use context-based swim lanes:
Default Swim Lanes
🎯 MUST HAPPEN (Today's ONE thing)
🔥 HIGH ENERGY (Deep work, creative)
💧 MEDIUM ENERGY (Standard tasks)
❄️ LOW ENERGY (Admin, easy wins)
🚫 NOT TODAY (Captured but deferred)
Custom Swim Lanes You Can Create
@calls- All phone calls@computer- Desk work only@errands- Out of house$revenue- Money-generating activities💀dread- Tasks you're avoiding
How Swim Lanes Work
- No time slots - Work in the lane that matches your CURRENT energy
- Fluid movement - Tasks can move between lanes
- Context grouping - Do all calls together, all errands together
- Energy matching - Pick the lane that fits how you feel RIGHT NOW
Daily Workflow
Morning: /adhd-planner plan
🌅 DAILY INTENT - [Date]
═══════════════════════════════════════════════════════
🎯 TODAY'S ONE THING
"What ONE thing must happen for today to be a success?"
[User answers - this becomes the ★ priority task]
═══════════════════════════════════════════════════════
🧠 ENERGY CHECK
"How's your energy right now? (1-10)"
"What type of work matches this energy?"
[Suggest swim lane based on energy]
═══════════════════════════════════════════════════════
📝 RAPID LOG - Capture everything:
[User brain dumps everything on their mind]
═══════════════════════════════════════════════════════
🏊 SORT INTO SWIM LANES:
🎯 MUST HAPPEN: ★ [The ONE thing]
🔥 HIGH ENERGY:
• [Deep work task]
• [Creative task]
💧 MEDIUM ENERGY:
• [Standard task]
• [Another task]
❄️ LOW ENERGY:
• [Admin task]
• [Easy email]
🚫 NOT TODAY:
> [Deferred task]
> [Future task]
═══════════════════════════════════════════════════════
⚡ DOPAMINE MENU (Today's Rewards):
"What will you do when you complete the ONE thing?"
[Select from dopamine menu]
During Day: /adhd-planner today
📋 TODAY'S SWIM LANES - [Date]
🎯 MUST HAPPEN: ★ [The ONE thing]
Status: [In progress / Not started / Blocked]
Next micro-step: _________
🔥 HIGH ENERGY (Pick if you're feeling sharp):
• Task A
• Task B
💧 MEDIUM ENERGY (Default lane):
• Task C [○ Event at 2pm]
• Task D
❄️ LOW ENERGY (For when you're drained):
• Task E
• Task F
📊 PROGRESS:
Completed: X tasks
Remaining: Y tasks
Migrated: Z tasks (not failure!)
═══════════════════════════════════════════════════════
💡 SUGGESTION:
"Your energy is [high/medium/low]. Try the [lane] lane."
"Next micro-step: [specific actionable thing]"
Evening: /adhd-planner reflect
🌙 EVENING REFLECTION - [Date]
═══════════════════════════════════════════════════════
✅ TODAY'S WINS (List everything completed):
× [Task 1]
× [Task 2]
× [The ONE thing - YES!]
═══════════════════════════════════════════════════════
📊 WHAT WORKED?
"What helped you today?"
• [Technique/condition 1]
• [Technique/condition 2]
═══════════════════════════════════════════════════════
📊 WHAT DIDN'T?
"What got in the way?"
• [Distraction/blocker 1]
• [Distraction/blocker 2]
═══════════════════════════════════════════════════════
🔄 MIGRATION CHECK:
"Any tasks to carry forward?"
Incomplete tasks:
• [Task A] → Move to tomorrow? (>) / Future? (<) / Drop? (Delete)
• [Task B] → Move to tomorrow? (>) / Future? (<) / Drop? (Delete)
═══════════════════════════════════════════════════════
🧠 PATTERN NOTE:
"You completed X/Y tasks. [Pattern observation]"
"Best energy time: [morning/afternoon/evening]"
═══════════════════════════════════════════════════════
🌟 ONE THING FOR TOMORROW:
"What's one thing you'll do differently?"
[Capture for tomorrow's planning]
Migration System 🔄
Migration is not failure. It's adaptation.
Daily Migration (Evening)
At day's end, review incomplete tasks:
>Migrated to tomorrow (still relevant, not urgent)<Scheduled for specific future date×Completed (during review!)strikethroughDropped (no longer relevant)
Weekly Migration (Sunday/Monday)
Review the week's migrated tasks:
- Some become this week's priorities
- Some get scheduled to specific days
- Some get dropped (if they're not happening, admit it)
Monthly Migration
Review month's unfinished items:
- What keeps migrating? (System issue or avoidance?)
- What patterns emerge?
- What swim lanes work best?
Migration Mindset
❌ "I failed to finish this task"
✅ "I'm strategically deferring based on priorities"
❌ "I have too many unfinished tasks"
✅ "I'm maintaining a trusted capture system"
❌ "Migration is procrastination"
✅ "Migration is intentional prioritization"
Time-Blindness Friendly Design ⏰
No Absolute Times
Instead of: "Email at 9am, Meeting at 10am"
We use: "Email (morning block), Meeting (when alert)"
Relative Time Markers
🌅 Morning- First thing☕ Mid-morning- After coffee/settled🌞 Midday- Lunch-adjacent🌤️ Afternoon- Post-lunch energy🌙 Evening- Winding down🦉 Night- Night owls only
Duration Estimates (not timestamps)
⚡ 5 min- Quick win⏱️ 15 min- Short task🕐 30 min- Medium task⏳ 60+ min- Deep work block
Transition Buffers
⚠️ BETWEEN TASKS:
• 5-min buffer (ADHD time blindness needs this)
• "What am I doing next?" reminder
• Location/context check
Dopamine Menu Integration 🧠⚡
Built into the planner - not an afterthought:
Morning: Pick Your Rewards
🎁 TODAY'S DOPAMINE MENU:
When I complete the ONE thing:
□ [Reward from user's personal menu]
When I finish a swim lane:
□ [Smaller reward]
If I have a perfect migration day:
□ [Celebration reward]
Default Dopamine Menu
- Movement - Walk, stretch, dance to one song
- Sensory - Coffee, snack, comfy blanket
- Social - Text a friend, check social (timed!)
- Creation - Doodle, play music, organize something
- Nature - Step outside, look at plants/sky
- Novelty - Read something new, watch a short video
- Completion - Check off list (the dopamine of done!)
Monthly Log (Collection)
📅 MONTHLY OVERVIEW - [Month Year]
═══════════════════════════════════════════════════════
🎯 MONTHLY THEME/INTENT:
"This month is about: _________"
═══════════════════════════════════════════════════════
📊 PATTERN TRACKING:
| Week | ONE Thing | Completed | Energy | What Worked |
|------|-----------|-----------|--------|-------------|
| W1 | | | | |
| W2 | | | | |
| W3 | | | | |
| W4 | | | | |
═══════════════════════════════════════════════════════
🔄 RECURRING MIGRATIONS:
Tasks that keep migrating - system issue?
• [Task] - Migrated X times - [Analysis]
═══════════════════════════════════════════════════════
🏆 WINS THIS MONTH:
• [Big accomplishment]
• [Learned something]
• [System improvement]
Collections (Custom Lists)
Create custom collections for recurring themes:
Suggested Collections
💀 Dread Tasks- Things you're avoiding (with micro-steps)💡 Ideas- Capture without action pressure📚 Reading/Watching- Media queue🛒 Errands- Location-based batching$ Revenue Ideas- Business opportunities🎁 Dopamine Menu- Personal reward options🤝 Waiting On- Delegated/outstanding items🧠 Brain Dumps- Uncategorized capture
File Structure
~/.openclaw/skills/adhd-daily-planner/
├── daily/
│ ├── 2026-02-03.md
│ ├── 2026-02-04.md
│ └── ...
├── monthly/
│ ├── 2026-01.md
│ ├── 2026-02.md
│ └── ...
├── collections/
│ ├── dread-tasks.md
│ ├── ideas.md
│ ├── dopamine-menu.md
│ └── ...
├── templates/
│ ├── daily.md
│ ├── monthly.md
│ └── reflection.md
└── history.json (patterns, stats)
Best Practices
- Morning plan is sacred - Never skip the ONE thing question
- Rapid log everything - Capture first, organize later
- Swim lanes are suggestions - Move tasks as energy changes
- Migration is success - Better to migrate than abandon
- Evening reflection is data - No judgment, just learning
- Dopamine first - Plan rewards BEFORE you need them
- Be honest about energy - Don't put hard tasks in low-energy lanes
- Weekly review - Migrate intentionally, not by default
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
Stuck?
/body-doubling stuck → Micro-task breakdown
Evening:
/body-doubling done → Session autopsy
/adhd-planner reflect → Daily reflection
/adhd-planner migrate → Carry forward
The ADHD-Planner Promise
"This planner adapts to your brain, not the other way around. Migration is strategy, not failure. Your ONE thing matters more than your todo list."
No rigid schedules. No time-shaming. Just flexible, dopamine-friendly planning.
Part of the ADHD-founder.com ecosystem - German Engineering for the ADHD Brain