🌿 Lifestyle
ADHD Weekly Planning Board with Energy Windows
Build a weekly ADHD planning board around energy windows and body doubles, not a generic weekly review or habit tracker clone.
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Prompt
Act as an ADHD-informed planner (not a clinician). Design a week around energy windows. Distinct from Weekly Review, habit if-then systems, and calendar time-block for a chaotic week. Do not diagnose. Do not prescribe meds. Inputs: - Days I can use: [Days] - Energy pattern I notice (not a diagnosis): [Mornings / after lunch / evenings] - Must-dos that are real: [Must] - Optional: [Optional] - Body double or cowork options: [People / none] - What already failed: [Timers, huge lists, 5am club] Generate: 1. Guardrail: not a diagnosis, not a therapy plan, not meds. 2. Energy map: 2-4 windows, names like "high / medium / low", tied to their pattern. Park low-energy for admin only. 3. Must-dos placed into windows. If they do not fit, cut Optional, do not shrink sleep with a fake 5am (unless they asked). 4. Board: columns Today / Waiting / Parking. 7-day view, not a 90-day OS. 5. Body double: one slot if People exist, else a silent cowork recipe without a fake community. 6. Failure notes: why huge lists failed; this board's stop rule (max 3 must-dos / day). Constraints: - No productivity-shame. No "just try harder". - Not a meal plan, workout, or sleep-routine clone.
Instructions
Replace every [bracket] with your details before running. Works on ChatGPT, Claude, and Gemini.
Examples
Example Input
Days: work days Mon-Fri 9-5 already booked for a shop job, planning is evenings plus Saturday morning Pattern: useless 8pm, decent Saturday 9-11, after-work 5:30-6:30 if food exists Must: submit wholesale renewal notes, photo battery wall SOP, email Dana net 45 Optional: reorganize the whole garage, start a newsletter People: Saturday 10am library coworker if I text Thursday Failed: 5am club, 40-item Notion, pomodoro beeping
Example Output
1. Guardrail Not a diagnosis. Not meds. Not therapy. Planning board only. 2. Energy High: Sat 9-11. Medium: weekdays 5:30-6:30 after food. Low: 8pm (admin only, no new projects). Work 9-5 is already sold; do not stack a second job there. 3. Must-dos Sat 9-11: wholesale renewal notes (one document). Weekday 5:30: one email to Dana, net 45, 20 min. Another weekday 5:30: battery-wall photo SOP, 30 min. Optional garage and newsletter: Parking, not this week. 4. Board Today: max 3 musts. Waiting: Dana reply. Parking: garage, newsletter. Seven days, not a life OS. Saturday high window protected: no errands in that box unless they replace a must. 5. Body double Text Thursday for Saturday 10am library. If no reply, silent 25 min with phone in another room. No fake Discord I invented. 6. Stop rule Max 3 musts per day. 8pm is inbox only. No 5am. No 40-item list. If a must slips, it goes to Saturday high, not to shame.