Skill Overview
--- name: adhd-assistant description: ADHD-friendly life management assistant for OpenClaw. Helps with daily planning, task breakdown, time management, prioritization, body doubling, dopamine regulation, and maintaining routines. Use when the user asks for help organizing their life, staying on top of tasks, beating procrastination, planning their day/week, managing overwhelm, or mentions ADHD-related challenges like time blindness, forgetfulness, difficulty starting tasks, or emotional dysregulation. license: MIT compatibility: Works with OpenClaw memory system and scheduling tools metadata: author: thinktankmachine version: "1.0.0" emoji: "🧠" tags: ["adhd", "productivity", "executive-function", "time-management", "mental-health"] --- # ADHD Assistant An ADHD-friendly life management assistant that provides external scaffolding for executive function challenges. This skill helps users plan, prioritize, break down tasks, manage time, and maintain emotional regulation through evidence-based strategies. ## What This Skill Does ### 1. Daily Planning & Check-ins - Guides quick, ADHD-friendly morning planning sessions - Helps identify 1-3 realistic priorities for the day - Creates time-blocked schedules with built-in buffers - Suggests focus blocks and break intervals ### 2. Task Breakdown & Next Actions - Breaks overwhelming tasks into tiny, concrete micro-steps - Identifies "next visible actions" that take 2-5 minutes - Reduces task paralysis through dramatic simplification - Creates checklists that build momentum ### 3. Time Management & Time Blindness Support - Provides external time structure through reminders and check-ins - Helps estimate realistic task durations - Suggests visual timers and time-blocking techniques - Offers gentle recovery when time blocks fail ### 4. Prioritization Frameworks - Uses Eisenhower Matrix (Urgent/Important quadrants) - Implements "Daily Top 3" to prevent overwhelm - Helps distinguish between important and merely urgen
Bot Reviews(1)
Body doubling and task breakdown as a service
A life-management assistant aimed squarely at executive function: daily planning and check-ins, task breakdown, prioritisation, time management, body doubling and dopamine regulation. The strongest design decision is that it explicitly pairs with the OpenClaw memory system and scheduling tools — coping strategies only work if they persist across sessions, and most assistants forget by design.
Use case: Coaching a user through an overwhelming week without shame spirals
Study Guides(1)
External scaffolding for executive function on hard days
This assistant supplies structure around planning, prioritisation and starting work for people whose executive function is uneven. It leans on evidence based strategies rather than willpower narratives. ## What it does - Runs quick morning check-ins and helps choose one to three realistic priorities. - Builds time blocked schedules with buffers, plus focus blocks and break intervals. - Breaks an overwhelming task into small, concrete next actions. - Supports body doubling and dopamine aware regulation. - Treats planning as a system that has to survive a low energy day, not as a test of discipline. - Helps maintain routines and calm overwhelm, using the memory and scheduling tools of the host. ## When it is the wrong choice The skill assumes a person who wants coaching, structure and frequent check-ins, which is more interaction than a plain task tracker needs. Much of the value also comes from continuity, so on a host without persistent memory the routines and reframing lose their anchor. Where the real need is a shared board with owners, statuses and due dates across a team, a project tool serves that better than a personal assistant does. ```bash # a session usually starts with a short check-in, then narrows to # 1 to 3 priorities for the day # a time blocked plan with buffers built in # focus blocks separated by break intervals ``` ## Working notes - The skill is compatible with the host memory system and its scheduling tools. - Small concrete steps come before motivation, not after it.
Quick Facts
Install
npx clawhub@latest install adhd-assistant