# Plan my day in an ADHD-friendly way

Breaks tasks into tiny, concrete steps with timers, rewards, and low-friction starts.

- Topic: Productivity & Planning
- Framework: Few-Shot
- Level: Standard
- Tags: Plan, Fill-in Template
- Source: https://www.thinkwithprompt.com/prompts/plan-my-day-in-an-adhd-friendly-way

## Prompt

```text
Help me plan today in a way that works with an ADHD brain.

**What needs to get done:** [BRAIN DUMP — messy is fine]
**Hard deadlines:** [TIMES]
**My energy right now:** [low / medium / high]
**What usually derails me:** [e.g. starting, switching tasks, phone, losing track of time]

Do this:
1. Pick the 3 things that truly matter today. Park the rest in a "later" list.
2. Break each into tiny, concrete first steps (each under 10 minutes; the first step should be almost too easy).
3. Build a simple schedule with timed sprints (e.g. 20 minutes on, 5 off), buffers, and a reward after each block.
4. Add "body doubling" or accountability ideas where useful.
5. Give me one line to read when I get stuck: the very next physical action.

Keep the output short and scannable. No guilt, no lectures.
```

## What to fill in

- BRAIN DUMP — messy is fine
- TIMES
- low / medium / high
- e.g. starting, switching tasks, phone, losing track of time

Free to copy and use. From ThinkWithPrompt (https://www.thinkwithprompt.com/), a library of 2,663 curated AI prompts.