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Agent skill

Adhd Daily Planner

by curiositech in curiositech/some_claude_skills

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

MITAuto-check: notesProductivity & Automation

Install Adhd Daily Planner

skills CLI
$ npx skills add curiositech/some_claude_skills --skill adhd-daily-planner -a claude-code

Project install by default; add -g for ~/.claude/skills/.

GitHub CLI
$ gh skill install curiositech/some_claude_skills adhd-daily-planner --agent claude-code

Project scope by default; add --scope user for a personal install. Needs GitHub CLI 2.90.0 or later (public preview).

Manual copy
$ git clone --depth 1 https://github.com/curiositech/some_claude_skills.git skills-src && mkdir -p .claude/skills && cp -r skills-src/.claude/skills/adhd-daily-planner .claude/skills/adhd-daily-planner && rm -rf skills-src

Use ~/.claude/skills/ instead of .claude/skills for a personal install. The folder must contain SKILL.md.

Claude Code skills documentation · loads skills from .claude/skills/

Facts

Skill name
adhd-daily-planner
GitHub stars
244
Used in
3 other repos
Token cost
~2.3k tokens
SKILL.md length
832 words
Files
4 (incl. references)
Skills in repo
95
Repo updated
First seen
Licence
MIT

At a glance

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

  • Works in 3 steps: THE Thing - If you do nothing else, do… → Would Be Nice - Important but not… → If I'm On Fire - Only if crushing it
  • Tasks that involve Focus and ADHD support
  • SKILL.md covers Core Philosophy, The ADHD Planning Paradox, Decision Tree and Time Blindness Strategies, plus 9 more sections
  • Instructions only: no scripts, shell commands, URLs or credentials in SKILL.md

What it does

Adhd Daily Planner is an agent skill from curiositech/some_claude_skills. 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.

Its SKILL.md is about 2.3k tokens, which your agent loads only when the skill is triggered. The skill folder holds 5 other files, including reference files (for example `.claude-plugin/plugin.json`, `references/dopamine-menu.md` and `references/executive-function-toolkit.md`).

It sits in Productivity & Automation, covering Focus and ADHD support. The repository describes itself as: Claude skills that make my life easier. The licence is MIT.

When your agent uses it

  • Tasks that involve Focus and ADHD support

Example prompts

  • “/adhd-daily-planner”

Requirements

  • Pre-approved tools (allowed-tools): Read, Edit, Write, Bash, Glob, Grep, WebFetch, WebSearch, Task

Workflow steps

3 steps, taken from the first numbered list in SKILL.md.

  1. THE Thing - If you do nothing else, do this
  2. Would Be Nice - Important but not critical today
  3. If I'm On Fire - Only if crushing it

What it can do on your machine

Read from SKILL.md and the folder at commit 6713fc7. It shows what the files ask for, not the result of running them.

  • Tool permissions

    Pre-approves these tools, so the agent can use them without asking each time:

    • Read
    • Edit
    • Write
    • Bash
    • Glob
    • Grep
    • WebFetch
    • WebSearch
    • Task

    From allowed-tools in the SKILL.md frontmatter.

  • Runs code

    No scripts in the folder and no shell commands in SKILL.md.

    From the folder's file list and the shell code blocks in SKILL.md.

  • Network

    No URLs in SKILL.md.

    From URLs in SKILL.md, links to its own repository left out.

  • Credentials

    Names no API keys, tokens, secrets or passwords.

    From names ending in _API_KEY, _TOKEN, _SECRET, _KEY or _PASSWORD in SKILL.md.

Context cost

Adhd Daily Planner loads about 2.3k tokens when it runs, and up to ~8.6k if it reads all its reference files. Until then it costs about 62 tokens; SKILL.md has 832 words of instructions outside code blocks.

Always · name and description, kept in context so the agent knows when to use it
~62
When it runs · the whole SKILL.md, loaded when a task matches
~2.3k
With references · SKILL.md plus every file in references/, read only if the agent opens them
~8.6k

Estimates: characters ÷ 4, the usual rule of thumb; real counts depend on the model's tokenizer. Scripts and assets cost tokens only if the agent reads them.

Safety

Auto-check: notes

The automated check noted patterns worth knowing about, such as sudo or a known installer.

  • NotePre-approves every shell command (allowed-tools: Bash)SKILL.md
    allowed-tools: Read, Edit, Write, Bash, Glob, Grep, WebFetch, WebSearch, Task

Automated static check — not a guarantee. Review scripts before installing. It scans the text of SKILL.md for risky patterns (piping downloads into a shell, reading credential files, hidden Unicode, destructive commands); files beside SKILL.md are not scanned.

SKILL.md

The full file from curiositech/some_claude_skills at commit 6713fc7, republished under its MIT licence (© curiositech). 832 words, ~2,337 tokens.

Download SKILL.mdSave it as .claude/skills/adhd-daily-planner/SKILL.md (or your agent's skills folder). This skill also uses 3 other files; get the full folder from GitHub.
name
adhd-daily-planner
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.
allowed-tools
Read, Edit, Write, Bash, Glob, Grep, WebFetch, WebSearch, Task
metadata.category
Lifestyle & Personal
metadata.tags
adhd, productivity, planning, neurodivergent, executive-function

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:

"5 minutes" → Actually 15-20 minutes
"30 minutes" → Actually 1-1.5 hours
"A couple hours" → Actually half a day
"This weekend" → Actually won't happen without body doubling

The 3x Rule: Whatever you think it will take, multiply by 3. You're not bad at estimating—your brain processes time differently.

Making Time Visible
  • Analog clocks in every room (digital jumps; analog shows time PASSING)
  • Time Timer or similar visual countdown timers
  • Calendar blocking - if it's not on the calendar with a time, it doesn't exist
  • "When, then" statements - "When I finish my coffee, then I start the report"
Transition Time

ADHD brains struggle with task transitions. BUILD IN BUFFERS:

Neurotypical Schedule:
9:00 - Meeting
10:00 - Deep work
12:00 - Lunch

ADHD-Friendly Schedule:
9:00 - Meeting
10:00 - [Transition buffer: bathroom, water, stare at wall]
10:15 - Deep work
11:45 - [Transition buffer: save work, prepare for context switch]
12:00 - Lunch

Daily Planning Template

Morning Brain Dump (5 min max - set timer!)
EVERYTHING IN MY HEAD RIGHT NOW:
_________________________________
_________________________________
_________________________________
_________________________________

NOW CIRCLE ONLY 1-3 THINGS THAT ACTUALLY MATTER TODAY.
The "3 Things" System

Your daily plan is exactly 3 things:

  1. THE Thing - If you do nothing else, do this
  2. Would Be Nice - Important but not critical today
  3. If I'm On Fire - Only if crushing it

That's it. Not 10 things. Not 5 things. THREE.

Time Blocking for ADHD
┌─────────────────────────────────────────────────────────────┐
│ MORNING (Peak brain time for many - protect it!)           │
├─────────────────────────────────────────────────────────────┤
│ 9:00  - THE Thing (hardest/most important)                 │
│         [Use body doubling, website blockers, timer]       │
│ 10:30 - TRANSITION BUFFER (10-15 min)                      │
│ 10:45 - Would Be Nice OR meetings                          │
├─────────────────────────────────────────────────────────────┤
│ MIDDAY (Energy dip - don't fight it)                       │
├─────────────────────────────────────────────────────────────┤
│ 12:00 - Lunch (actual break, not working lunch)            │
│ 12:45 - Low-effort tasks: email, admin, organizing         │
├─────────────────────────────────────────────────────────────┤
│ AFTERNOON (Second wind for some)                           │
├─────────────────────────────────────────────────────────────┤
│ 2:00  - Collaborative work, meetings, variety tasks        │
│ 4:00  - Wrap up, tomorrow prep (5 min), shutdown ritual    │
└─────────────────────────────────────────────────────────────┘

Executive Function Support

Task Initiation (The Hardest Part)

The 2-Minute Start: Don't commit to finishing. Commit to 2 minutes.

  • "I'll just open the document"
  • "I'll just write the first sentence"
  • "I'll just look at the thing"

Body Doubling: Work alongside someone (physically or virtually). The Focusmate app, Discord study groups, or just a friend on video call.

Temptation Bundling: Pair unpleasant tasks with pleasant ones.

  • Boring data entry + favorite podcast
  • Exercise + audiobook
  • Cleaning + dance music
Working Memory Support

ADHD working memory is limited. EXTERNALIZE EVERYTHING:

  • Capture tools everywhere - Notes app, physical notepad, voice memos
  • Written instructions even for simple things
  • Checklists for repeated tasks (even ones you've done 100 times)
  • Visual reminders in the physical space where you'll need them
Decision Fatigue

ADHD brains make thousands of micro-decisions that drain the battery:

Pre-decide:

  • Same breakfast every day (or rotate 2-3 options)
  • Outfit laid out night before
  • Default schedule for types of tasks
  • "If X, then Y" rules that don't require thinking

The Doom Box Strategy

You have doom boxes. Admit it. Those piles of stuff you don't know what to do with.

Weekly Doom Box Protocol (15 min max):

  1. Set timer for 15 minutes
  2. Pick up ONE item from the doom pile
  3. Decide: Trash / Donate / Home / Action needed
  4. If Action needed: write the action, put item in "action needed" zone
  5. Repeat until timer ends
  6. STOP. You did enough.
Show full SKILL.md (331 more words)Show less

Anti-Patterns (Things That Don't Work)

❌ Detailed long-term planning - You'll abandon it and feel bad ❌ Guilt-based motivation - Creates avoidance, not action ❌ "I'll remember" - You won't. Write it down. ❌ Willpower over systems - Systems > willpower every time ❌ Comparing to neurotypical productivity - Different brain, different metrics ❌ "Catching up" marathons - You'll burn out. Slow and steady. ❌ Perfect planning before starting - Planning paralysis. Start messy.

Good Days vs Bad Days

ADHD has high variance. Plan for BOTH:

Good Days (Hyperfocus Available):

  • Tackle THE Thing first while energy is there
  • Don't overcommit just because you're on fire
  • Bank some wins for bad days

Bad Days (Executive Function Depleted):

  • Permission to do minimum viable
  • Focus on maintenance (eat, hygiene, rest)
  • Low-stakes tasks only
  • No major decisions

The key: Don't judge bad days. They're part of the pattern.

Tools That Actually Help

Digital
  • Focusmate - Body doubling with strangers
  • Forest - Phone lockout with gamification
  • Todoist/Things - Simple task managers (NOT complex systems)
  • Goblin Tools - AI that breaks tasks into smaller steps
Physical
  • Time Timer - Visual countdown
  • Whiteboard - Daily view in prominent location
  • Physical inbox tray - One place for paper
  • Fidget tools - Support focus for many ADHD brains
Environmental
  • Background noise - Lo-fi beats, brown noise, coffee shop sounds
  • Standing desk or movement option - Bodies need to move
  • Minimal visual clutter - Less distraction
  • Good lighting - Affects focus more than you think

The Shutdown Ritual (5 min)

End of workday ritual to actually STOP working:

  1. Write tomorrow's "THE Thing" (30 seconds)
  2. Check calendar for tomorrow surprises (30 seconds)
  3. Clear one small thing from inbox/desk (2 minutes)
  4. Say out loud: "Work is done for today." (Seriously. Say it.)
  5. Physical transition (close laptop, leave room, change clothes)

Integration with Other Skills

  • adhd-design-expert: For designing ADHD-friendly digital experiences
  • diagramming-expert: For visual task mapping
  • jungian-psychologist: For deeper patterns around productivity shame

Remember

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.

Progress over perfection. Compassion over criticism. Systems over willpower.

© curiositech, MIT. Rendered from Markdown: HTML in the file is shown as text, images as links, and headings moved down two levels. Raw file

Files

SKILL.md and 3 other files (references) in .claude/skills/adhd-daily-planner of curiositech/some_claude_skills.

  • SKILL.md
  • .claude-plugin/plugin.json
  • references/dopamine-menu.md
  • references/executive-function-toolkit.md

Open the folder on GitHubat commit 6713fc7

Used in 3 other repositories

We found 3 copies of this SKILL.md (exact, near-identical or edited) in other folders, from 3 other GitHub owners. This page covers the copy in curiositech/some_claude_skills, which our catalogue first saw on October 7, 2026.

Compare with similar skills

Adhd Daily Planner next to the 5 skills that share the most tags, products or categories with it. Stars are the repository's; “used in” counts other GitHub owners with a copy.

Adhd Daily Planner compared with similar skills
SkillStarsUsed inTokensAuto-checkLicenceRepo updated
Adhd Daily Planner this skillcuriositech/some_claude_skills2443 repos~2.3kAutomated safety check: NotesMIT
I Have AdhdTanStack/ai3.2k5 repos~1.8kAutomated safety check: PassMIT
Attention Kindalexgreensh/attention-span1.4k—~2kAutomated safety check: PassAGPL-3.0
Remind Meshaheer-00/claude-adhd105—~1.1kAutomated safety check: PassNone
Daily Focus Boardgithub/awesome-copilot40k—~3kAutomated safety check: PassMIT
Attention Controlaaddrick/attention-control119—~3.6kAutomated safety check: PassMIT

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Categories

Questions about Adhd Daily Planner

What does Adhd Daily Planner do?

Time-blind friendly planning, executive function support, and daily structure for ADHD brains. Adhd Daily Planner is an agent skill from curiositech/some_claude_skills. Time-blind friendly planning, executive function support, and daily structure for ADHD brains.

When should I use Adhd Daily Planner?

Adhd Daily Planner fits situations like: tasks that involve Focus and ADHD support.

How do I install Adhd Daily Planner in Claude Code?

Run `npx skills add curiositech/some_claude_skills --skill adhd-daily-planner -a claude-code`. Or copy the skill folder (.claude/skills/adhd-daily-planner in curiositech/some_claude_skills) into .claude/skills/adhd-daily-planner in your project. Claude Code loads it when a task matches its description.

How do I install Adhd Daily Planner in Codex?

Run `npx skills add curiositech/some_claude_skills --skill adhd-daily-planner -a codex`. Or copy the skill folder (.claude/skills/adhd-daily-planner in curiositech/some_claude_skills) into .agents/skills/adhd-daily-planner in your project. Codex loads it when a task matches its description.

Can I use Adhd Daily Planner in Cursor, Gemini CLI or GitHub Copilot?

Cursor, Gemini CLI, GitHub Copilot and OpenCode also load SKILL.md folders. With the skills CLI, run `npx skills add curiositech/some_claude_skills --skill adhd-daily-planner -a cursor` (or -a gemini-cli, github-copilot or opencode for the others). To copy it by hand, put the folder in .cursor/skills/adhd-daily-planner, .gemini/skills/adhd-daily-planner, .github/skills/adhd-daily-planner and .opencode/skills/adhd-daily-planner in your project.

What does Adhd Daily Planner need to run?

SKILL.md names no scripts, command-line tools or credentials: Adhd Daily Planner is instructions for the agent only. Its frontmatter pre-approves these tools: Read, Edit, Write, Bash, Glob, Grep, WebFetch, WebSearch, Task.

Does Adhd Daily Planner access the network?

SKILL.md contains no URLs. Any network use would come from the scripts or tools the agent runs. This is read from the text; nothing was executed.

Is Adhd Daily Planner safe to install?

Our automated static check of SKILL.md found notes only (pre-approves every shell command (allowed-tools: bash)), nothing it rates as a warning. It is not a guarantee. Review the folder before installing.

What licence does Adhd Daily Planner use?

Adhd Daily Planner is published under the MIT licence (the repository's licence). It allows redistribution, so the full SKILL.md is shown on this page.

How many tokens does Adhd Daily Planner use?

About 2.3k tokens (SKILL.md is roughly 9.3k characters). Agents keep only the skill's name and description in context until a task matches; then they load SKILL.md in full. Its references folder adds about 6.2k tokens, read only when the agent opens those files.

What are the alternatives to Adhd Daily Planner?

Skills that share tags, products or a category with Adhd Daily Planner: I Have Adhd (TanStack/ai, 3.2k stars), Attention Kind (alexgreensh/attention-span, 1.4k stars), Remind Me (shaheer-00/claude-adhd, 105 stars) and Daily Focus Board (github/awesome-copilot, 40k stars). The comparison table on this page puts their stars, adoption, token cost, safety result and licence side by side.

Who maintains Adhd Daily Planner?

curiositech (a GitHub organization) maintains it in curiositech/some_claude_skills, which has 244 GitHub stars. The repository holds 95 skills in this directory. The repository was last updated on September 6, 2026.

Source: curiositech/some_claude_skills on GitHub. Facts on this page come from the repository at the commit we read; the author's words are quoted as theirs.