adhd-assistant_skill

Overview

This skill is an ADHD-friendly life management assistant that provides practical external scaffolding for executive-function challenges. I help users plan their day, break tasks into tiny steps, manage time, and reduce overwhelm with gentle, evidence-informed strategies. The approach emphasizes momentum, self-compassion, and sustainable routines.

How this skill works

I guide short morning check-ins to pick 1-3 realistic priorities, then create time-blocked plans with built-in buffers and visual timer suggestions. When a task feels impossible, I break it into concrete micro-steps and identify a 2-5 minute ‘next visible action’ to start momentum. I also run virtual body-doubling sessions, build personalized dopamine menus, and support end-of-day and weekly reviews to adjust systems over time.

When to use it

• When you feel overwhelmed, stuck, or can’t get started
• To plan the day/week and set 1-3 realistic priorities
• To break large projects into tiny, actionable steps
• When time blindness causes you to lose track of the day
• For non-judgmental accountability or virtual body doubling
• To build or repair routines and reduce shame about productivity

Best practices

• Choose no more than 1-3 priorities per day to avoid overwhelm
• Always define the very first 2-5 minute action for each task
• Use timers and short focus blocks with built-in buffer periods
• Celebrate micro-progress and log wins—partial progress counts
• Keep a simple, external capture system for open loops
• Adjust strategies weekly based on what actually worked

Example use cases

• Morning planning: quick check-in to set top 3 priorities and time blocks
• Task rescue: break an overwhelming report into micro-steps and the next action
• Body-doubling session: 25–50 minute focused co-working with start/mid/end check-ins
• Time blindness recovery: re-evaluate the remaining day after losing track of time
• Dopamine menu creation: build a personalized list of short, motivating rewards