ADHD-Friendly Workflow Guide

Strategies for staying focused and productive with ADHD.

Core Principle

Externalize your memory. Your brain is for thinking, not remembering.

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Essential Daily Pattern

Morning Ritual (2 minutes)

1. cd ~/projects/my-project
2. /workflow:recap              # Restores context instantly
3. /git:sync                    # Get latest changes
4. /workflow:next               # "What should I do?"

Why this works:

• Eliminates "what was I doing?" paralysis
• Provides clear starting point
• Takes 2 minutes, saves 20

Evening Ritual (2 minutes)

1. /workflow:done               # Captures progress
2. /git:commit                  # Saves work
3. /git:sync                    # Backs up to cloud

Why this works:

• Tomorrow-you will forget details
• Everything is saved
• No panic about lost work
• Clear stopping point

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During Work

Every 30-60 Minutes

/git:commit                     # Save progress

Why:

• ADHD = forget to save
• Small commits = easier to undo
• Progress visible in git log
• Peace of mind

When Idea Appears

/workflow:brain-dump "the idea"

Immediately! Don't think "I'll remember" - you won't.

Why:

• Ideas appear randomly
• Disappear just as fast
• Writing = 10 seconds
• Re-discovering = never

When Stuck (>10 minutes)

/workflow:stuck

Don't wait 30+ minutes!

Why:

• Stuck ≠ lazy
• ADHD = harder to switch strategies
• AI can suggest alternatives
• 10-minute rule prevents spiraling

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Context Switching

ADHD = many interruptions. Handle them:

Before Interruption

/workflow:brain-dump "current thought + next step"

Example:

/workflow:brain-dump "fixing login bug, next try adding debug logging to auth.js line 45"

After Interruption

1. /workflow:recap              # Restore context
2. cat NOTES.md                 # Read brain dump
3. Resume work

Time saved: 5-15 minutes of "where was I?"

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Focus Strategies

Enter Focus Mode

/workflow:focus

What it does:

• Closes distractions
• Sets timer
• Clear focus goal

When to use:

• Deep work needed
• Deadline pressure
• Too many distractions

Pomodoro Pattern

1. /workflow:focus 25           # 25-minute focus
2. [work on ONE thing]
3. Timer rings → take 5-min break
4. /workflow:brain-dump "progress"
5. Repeat

Why Pomodoro works for ADHD:

• External timer (not relying on memory)
• Built-in breaks
• Finite time (less overwhelming)
• Visible progress

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Idea Management

Two Types of Ideas

Quick thoughts (30 seconds):

/workflow:brain-dump "add dark mode to settings"

Structured thinking (5-10 minutes):

/workflow:brainstorm "dark mode implementation"

When to Use Each

Brain-dump:

• Random idea while working
• Quick thought you'll forget
• Interruption capture
• End-of-day thoughts

Brainstorm:

• Planning a feature
• Problem-solving
• Generating alternatives
• Organizing accumulated ideas

Don't Let Ideas Pile Up

Weekly review:

1. cat NOTES.md
2. /workflow:brainstorm "review ideas"
3. Archive old notes:
   mv NOTES.md NOTES-$(date +%Y%m).md
4. touch NOTES.md

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Common ADHD Challenges

"I forgot to commit for 3 days"

Solution:

• Set 1-hour timer
• When rings: /git:commit
• Reset timer

Or: GitHub Desktop app (shows uncommitted)

"I started 5 things, finished 0"

Solution:

1. /workflow:recap              # See what's in progress
2. /workflow:next               # Pick ONE
3. /workflow:focus 25           # Pomodoro on it
4. /workflow:done               # Mark complete

Rule: Finish before starting new

"I have 47 browser tabs open"

Solution:

# Before closing tabs:
/workflow:brain-dump "interesting links: [paste URLs]"

# Now close all tabs
# Revisit later when relevant

"I can't remember what I learned"

Solution:

# After learning something:
/workflow:brain-dump "learned: [key points]"

# Weekly:
grep "learned:" NOTES.md

"I spent 2 hours on wrong thing"

Solution:

• Use /workflow:next to verify priority
• Check .STATUS file regularly
• Set timer to re-check every 30 min

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Project Management for ADHD

.STATUS File (Essential!)

Keep in every project:

project: my-project
status: active
priority: P1
progress: 40

# What I'm doing
Building user authentication

# What's done
✅ Database schema
✅ Login API

# What's next
→ Password reset flow

# Blockers
- Waiting on design review

Why:

• External memory
• /workflow:recap reads this
• Clear progress tracking
• No "what was I building?"

Update .STATUS in /workflow:done

The command updates it automatically:

• Captures completed work
• Records next steps
• Notes blockers

You don't have to remember to update it.

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Multi-Project Context

ADHD = often juggling projects

Switch Projects Cleanly

Leaving Project A:

/workflow:done                  # Save context A
/git:sync                       # Back up

Entering Project B:

cd ~/projects/project-b
/workflow:recap                 # Load context B
/workflow:next                  # Start working

Critical: Always /workflow:done before switching

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Medication Timing

Before Meds Kick In (Morning)

Low mental energy:

/workflow:recap                 # Easy, just reading
/git:sync                       # Automated
/workflow:next                  # Get direction

Don't start hard work yet

Peak Focus Time

Use for:

• Complex problems
• Deep work
• Creative thinking
• /workflow:focus sessions

End of Day (Meds Wearing Off)

Use for:

/workflow:done                  # Just capturing
/git:commit                     # Simple action
/git:sync                       # Automated

Don't try to start new things

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Reducing Cognitive Load

Use Commands, Not Memory

DON'T:

• Remember to commit
• Remember what you were doing
• Remember good ideas
• Track progress mentally

DO:

/workflow:recap     # Remember for you
/workflow:done      # Track for you
/workflow:brain-dump # Capture for you
/git:commit         # Save for you

Automate Decisions

Questions to eliminate:

• "Should I commit?" → Yes, every 30-60 min
• "Should I save this idea?" → Yes, brain-dump it
• "Is this the right task?" → /workflow:next decides

Visual Progress

# See what you did today:
git log --oneline --since="8am"

# See progress:
cat .STATUS

# See ideas captured:
cat NOTES.md

Why: ADHD needs external validation of progress

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Crisis Mode (Deadline, High Pressure)

1. /workflow:focus              # Close distractions
2. /workflow:next               # One clear task
3. Set 25-min timer
4. Work ONLY on that
5. /git:commit                  # Save progress
6. Repeat until done
7. /workflow:done               # Capture for later

Don't:

• Multitask
• Answer messages
• Check email
• Start new ideas

Do:

• ONE thing
• Timer-based
• Frequent commits
• Brain-dump other ideas for later

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Recovery Mode (Burnout, Low Energy)

1. /workflow:recap              # Where am I?
2. /workflow:brain-dump "feeling burned out"
3. Pick smallest possible task
4. /git:commit                  # Any progress counts
5. /workflow:done               # Capture what you did

Progress ≠ Perfection

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Tools Integration

With Shell Functions

User's ADHD workflow:

work <project>      # Jumps to project + shows context
finish              # Runs /workflow:done + commits
dash                # Dashboard of all projects

Combine with commands:

work medfit         # Switch project
/workflow:recap     # Load context
/workflow:next      # Start working

With Git

# Workflow → Git integration
/workflow:done      # Suggests commit message
/git:commit         # Uses suggestion
/git:sync           # Push to remote

With .STATUS Files

All research/teaching projects have .STATUS:

/workflow:recap     # Reads .STATUS automatically
/workflow:done      # Updates .STATUS

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Quick Reference

Start work: /workflow:recap → /workflow:next During work: /git:commit every 30-60 min Random idea: /workflow:brain-dump immediately Stuck: /workflow:stuck after 10 min End work: /workflow:done → /git:sync

Remember:

• Commands remember for you
• External brain > mental tracking
• Progress > perfection
• Done > perfect

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See also:

• /workflow - Workflow hub
• /help workflows - Command sequences
• /help - Getting started