commit 934f21a3d0f55727d98601a63cce1f9f96378e35 Author: Zhongwei Li Date: Sat Nov 29 18:48:50 2025 +0800 Initial commit diff --git a/.claude-plugin/plugin.json b/.claude-plugin/plugin.json new file mode 100644 index 0000000..455bae6 --- /dev/null +++ b/.claude-plugin/plugin.json @@ -0,0 +1,12 @@ +{ + "name": "neurodivergent-visual-org", + "description": "Create ADHD-friendly visual organizational tools (Mermaid diagrams) optimized for neurodivergent thinking patterns with accessibility modes", + "version": "3.1.1", + "author": { + "name": "Jack Reis", + "email": "hello@jack.digital" + }, + "skills": [ + "./skills" + ] +} \ No newline at end of file diff --git a/README.md b/README.md new file mode 100644 index 0000000..70ad449 --- /dev/null +++ b/README.md @@ -0,0 +1,3 @@ +# neurodivergent-visual-org + +Create ADHD-friendly visual organizational tools (Mermaid diagrams) optimized for neurodivergent thinking patterns with accessibility modes diff --git a/plugin.lock.json b/plugin.lock.json new file mode 100644 index 0000000..b68b9da --- /dev/null +++ b/plugin.lock.json @@ -0,0 +1,77 @@ +{ + "$schema": "internal://schemas/plugin.lock.v1.json", + "pluginId": "gh:JackReis/neurodivergent-visual-org:.", + "normalized": { + "repo": null, + "ref": "refs/tags/v20251128.0", + "commit": "ec27c9e0d7572f2f52a2876048f56951d2cd79dc", + "treeHash": "618f7ae99dcbeaa5bf5c02faf71a6422db36d9f241ba684e260f5c494a8452a0", + "generatedAt": "2025-11-28T10:11:46.229976Z", + "toolVersion": "publish_plugins.py@0.2.0" + }, + "origin": { + "remote": "git@github.com:zhongweili/42plugin-data.git", + "branch": "master", + "commit": "aa1497ed0949fd50e99e70d6324a29c5b34f9390", + "repoRoot": "/Users/zhongweili/projects/openmind/42plugin-data" + }, + "manifest": { + "name": "neurodivergent-visual-org", + "description": "Create ADHD-friendly visual organizational tools (Mermaid diagrams) optimized for neurodivergent thinking patterns with accessibility modes", + "version": "3.1.1" + }, + "content": { + "files": [ + { + "path": "README.md", + "sha256": "38ad5855d8bd71fb5af1d71290c7b4feed5887007be882ba5315ad73d6950367" + }, + { + "path": ".claude-plugin/plugin.json", + "sha256": "2afe9ef059b17c6a97c2d725eddcfdf5c3dd816af4b1d54b9d132002b397cf1a" + }, + { + "path": "skills/neurodivergent-visual-org/SKILL.md", + "sha256": "4d5094d6873f62cad187c374b85b5dbf6e871b4cce2ed9120c66a4a3db511f93" + }, + { + "path": "skills/neurodivergent-visual-org/references/habit-building.md", + "sha256": "c7464e5d18064500a8ded9922387e31865a500b10975b3b7132093319d08f324" + }, + { + "path": "skills/neurodivergent-visual-org/references/current-state-boards.md", + "sha256": "49577c9beef7605daa92a56ffd80a50a019a1210aa4bc7667f00d59b1886866a" + }, + { + "path": "skills/neurodivergent-visual-org/references/accountability-support.md", + "sha256": "ff0a8019815be486d578c650b33462cfba4bd392340f93417760a53bfe6fb75e" + }, + { + "path": "skills/neurodivergent-visual-org/references/project-maps.md", + "sha256": "2adfbcde968ca280f6c05d84bf0633969202925dae9cb6ac6e73c7c2d76629dc" + }, + { + "path": "skills/neurodivergent-visual-org/references/task-breakdowns.md", + "sha256": "954e6594ab592f5d092c8c5c554fc600b47dfd73d6e7f305fc9b52a2c0ddb9dc" + }, + { + "path": "skills/neurodivergent-visual-org/references/decision-tools.md", + "sha256": "e7efa67dee0b2ecc4f740c2f976ea3cbcff7be72a1bafce81178a91280953d95" + }, + { + "path": "skills/neurodivergent-visual-org/references/focus-regulation.md", + "sha256": "93eb179dd2226ceabedc03a2517158ee61ccbd7fd1ff0701cdd2a8bb995ba404" + }, + { + "path": "skills/neurodivergent-visual-org/references/time-boxing.md", + "sha256": "f2c972dcfaf529b22238c4bc933c0d2220627b45c4e7c75131924a0ec8e55815" + } + ], + "dirSha256": "618f7ae99dcbeaa5bf5c02faf71a6422db36d9f241ba684e260f5c494a8452a0" + }, + "security": { + "scannedAt": null, + "scannerVersion": null, + "flags": [] + } +} \ No newline at end of file diff --git a/skills/neurodivergent-visual-org/SKILL.md b/skills/neurodivergent-visual-org/SKILL.md new file mode 100644 index 0000000..eb445d1 --- /dev/null +++ b/skills/neurodivergent-visual-org/SKILL.md @@ -0,0 +1,1587 @@ +--- +name: neurodivergent-visual-org +description: Create visual organizational tools (mind maps, task breakdowns, decision trees, kanban boards, project timelines) designed for neurodivergent thinking patterns. Use when users feel overwhelmed, need to break down tasks, navigate decisions, see dependencies, or track current state. Emphasizes compassionate language, realistic time estimates, energy-aware planning, and anti-perfectionism. v3.1 adds colorblind-safe and monochrome accessibility modes. +metadata: + version: 3.1 + mermaid_version: 11.12.1 + created: 2025-11-03T00:28 + updated: 2025-11-10T12:00 + changes_v3.1: Added colorblind-safe and monochrome accessibility modes with pattern-based differentiation. Fixed playground link URL encoding for proper HTML entity handling. +created: 2025-11-03T00:28 +updated: 2025-11-04T20:12 +--- + +## Mode System (v3.1) + +This skill supports four modes to adapt to different cognitive styles and accessibility needs: + +### Mode Selection + +**Base Modes** (choose one): +1. **Neurodivergent Mode** - ADHD-friendly, energy-aware, compassionate language +2. **Neurotypical Mode** - Direct, efficient, standard cognitive load + +**Accessibility Modes** (optional, combinable with base modes): +3. **Colorblind-Safe Mode** - Pattern-based differentiation for all color vision types +4. **Monochrome Mode** - Pure black & white optimized for printing and e-ink displays + +#### Mode Combinations Available: +- Neurodivergent + Colorblind-Safe +- Neurodivergent + Monochrome +- Neurotypical + Colorblind-Safe +- Neurotypical + Monochrome +- Colorblind-Safe only (no base mode features) +- Monochrome only (no base mode features) + +#### Selection Methods: + +#### 1. Auto-Detect (Default) +- Analyzes user language for distress signals ("overwhelmed", "paralyzed", "stuck") +- Detects mentions of neurodivergent conditions or executive dysfunction +- Detects accessibility requests ("colorblind-safe", "print-friendly", "grayscale") +- Defaults to neurodivergent mode when ambiguous (inclusive design) + +#### 2. Explicit Mode Request +- User says: "Use neurotypical mode" or "Use ADHD mode" +- User says: "Use colorblind-safe mode" or "Make it print-friendly" +- User says: "Combine neurodivergent and colorblind-safe modes" +- Persists for current conversation unless changed + +#### 3. Configuration File +- User creates: `.claude/neurodivergent-visual-org-preference.yml` +- Sets default base mode, accessibility modes, time multipliers, chunk sizes +- Can set auto-enable rules (e.g., monochrome for PDFs) + +### Mode Characteristics + +#### Base Mode Features: + +| Aspect | Neurodivergent Mode | Neurotypical Mode | +|--------|---------------------|-------------------| +| Chunk size | 3-5 items | 5-7 items | +| Time estimates | 1.5-2x with buffer | Standard | +| Task granularity | 3-10 min micro-steps | 15-30 min tasks | +| Language | Compassionate, validating | Direct, efficient | +| Colors | Calming (blues/greens) | Standard themes | +| Energy scaffolding | Explicit (spoons, breaks) | Minimal | + +#### Accessibility Mode Features: + +| Aspect | Colorblind-Safe Mode | Monochrome Mode | +|--------|---------------------|-----------------| +| Color usage | Redundant (patterns + color) | Pure B&W only (#000/#fff) | +| Border patterns | Dashed/dotted variations | Solid/dashed/dotted styles | +| Text labels | Prefixed ([KEEP], [DONATE]) | Verbose ([βœ“ KEEP], [? MAYBE]) | +| Shape coding | Diamond/hexagon/trapezoid | Distinct geometric shapes | +| Fill patterns | N/A (white fill, patterned borders) | Solid/crosshatch/dots/white | +| Border thickness | 1-3px for hierarchy | 1-3px for hierarchy | +| Symbols | Redundant icons (βœ… πŸ“¦ πŸ€”) | Text-based (βœ“ β†’ ?) | +| Best for | All color vision types | B&W printing, e-ink displays | +| WCAG compliance | 2.1 AA (Use of Color 1.4.1) | 2.1 AAA (Maximum contrast) | + +#### Mode Combination Notes: +- Base mode controls language, time estimates, and cognitive scaffolding +- Accessibility mode controls visual encoding (patterns, contrast, shapes) +- Both can be active simultaneously for maximum accommodation + +### Backward Compatibility + +v3.1 maintains v3.0 behavior: +- Defaults to neurodivergent base mode (v2.0 compatible) +- Accessibility modes are opt-in (not enabled by default) +- v3.0 visualizations remain valid (no breaking changes) + +## Mode Detection Algorithm + +#### Step 1: Check for explicit base mode request +```python +base_mode = None +accessibility_mode = None + +# Detect base mode +if "neurotypical mode" in user_message.lower(): + base_mode = "neurotypical" +elif "adhd mode" or "neurodivergent mode" in user_message.lower(): + base_mode = "neurodivergent" +``` + +#### Step 2: Check for explicit accessibility mode request +```python +# Detect colorblind-safe mode +colorblind_keywords = ["colorblind", "color blind", "colorblind-safe", + "colour blind", "accessible colors", "pattern-based", + "cvd", "color vision deficiency"] +if any(keyword in user_message.lower() for keyword in colorblind_keywords): + accessibility_mode = "colorblind-safe" + +# Detect monochrome mode (takes precedence over colorblind-safe) +monochrome_keywords = ["monochrome", "black and white", "b&w", "grayscale", + "greyscale", "print-friendly", "printing", "e-ink", + "black & white", "photocopier"] +if any(keyword in user_message.lower() for keyword in monochrome_keywords): + accessibility_mode = "monochrome" +``` + +#### Step 3: Check configuration file +```python +if config_file_exists(): + config = load_user_preference() + + # Apply base mode if not explicitly set + if base_mode is None: + base_mode = config.get("default_mode", "neurodivergent") + + # Apply accessibility mode if not explicitly set + if accessibility_mode is None: + accessibility_mode = config.get("colorblind_safe", False) and "colorblind-safe" + if not accessibility_mode: + accessibility_mode = config.get("monochrome", False) and "monochrome" +``` + +#### Step 4: Auto-detect base mode from language +```python +distress_signals = ["overwhelmed", "paralyzed", "stuck", "can't decide", + "don't know where to start", "too much"] +neurodivergent_mentions = ["adhd", "autism", "executive dysfunction", + "time blindness", "decision paralysis"] +energy_mentions = ["spoons", "burned out", "exhausted", "no energy"] + +if base_mode is None: + if any(signal in user_message.lower() for signal in + distress_signals + neurodivergent_mentions + energy_mentions): + base_mode = "neurodivergent" +``` + +#### Step 5: Default to neurodivergent base mode (inclusive) +```python +if base_mode is None: + base_mode = "neurodivergent" # Backward compatible with v2.0 +``` + +#### Step 6: Apply modes +```python +# accessibility_mode can be None, "colorblind-safe", or "monochrome" +# base_mode will always be "neurodivergent" or "neurotypical" +apply_modes(base_mode=base_mode, accessibility_mode=accessibility_mode) +``` + +## Accessibility Mode Implementation + +### Colorblind-Safe Mode Specifications + +**Purpose:** Make diagrams accessible for all color vision types (protanopia, deuteranopia, tritanopia, achromatopsia) while remaining clear for regular color vision. + +#### Design Principles: +1. **Never rely on color alone** - always pair with patterns, shapes, or text +2. **Pattern-based differentiation** - use border styles as primary encoding +3. **Explicit text labels** - prefix all nodes with type indicators +4. **Shape coding** - use different node shapes for different categories +5. **High contrast borders** - all nodes have bold, visible borders + +#### Mermaid Implementation: + +#### Border Pattern System: +```mermaid +%%{init: {'theme':'base'}}%% +flowchart TD + Keep["[βœ… KEEP] Item"] + Donate["[πŸ“¦ DONATE] Item"] + Maybe["[πŸ€” MAYBE] Item"] + Break["[πŸ›‘ BREAK] Rest"] + + style Keep fill:#ffffff,stroke:#000000,stroke-width:3px,stroke-dasharray: 5 5 + style Donate fill:#ffffff,stroke:#000000,stroke-width:2px,stroke-dasharray: 10 5 + style Maybe fill:#ffffff,stroke:#000000,stroke-width:2px,stroke-dasharray: 2 2 + style Break fill:#ffffff,stroke:#000000,stroke-width:3px,stroke-dasharray: 1 4 +``` + +#### Pattern Legend: +- `stroke-dasharray: 5 5` - Short dashes (KEEP items, positive actions) +- `stroke-dasharray: 10 5` - Long dashes (DONATE items, external actions) +- `stroke-dasharray: 2 2` - Dots (MAYBE items, uncertain states) +- `stroke-dasharray: 1 4` - Dot-dash (BREAK items, pauses) +- `stroke-width: 3px` - Critical importance +- `stroke-width: 2px` - Standard importance +- `stroke-width: 1px` - Detail level + +#### Shape Coding: +- `([text])` - Rounded rectangle: Standard process steps +- `{text}` - Diamond: Decision points +- `[[text]]` - Hexagon-style: Critical deadlines +- `[/text/]` - Trapezoid: Break/rest states +- `>text]` - Asymmetric: External dependencies + +#### Text Prefix System: +- `[βœ… KEEP]` - Items to keep +- `[πŸ“¦ DONATE]` - Items to donate/give away +- `[πŸ€” MAYBE]` - Uncertain decisions +- `[πŸ›‘ BREAK]` - Rest/break required +- `[⚠️ CRITICAL]` - Critical deadline or warning +- `[START]` - Starting point +- `[END]` - Completion point +- `[DECIDE]` - Decision point + +#### Color Strategy: +- White fills (`#ffffff`) for all nodes +- Black borders (`#000000`) for maximum contrast +- Colors can be added for users with color vision, but information is encoded in patterns + +### Monochrome Mode Specifications + +**Purpose:** Optimize for black & white printing, photocopying, and e-ink displays where color is unavailable. + +#### Design Principles: +1. **Pure black and white only** - no grays (print unreliably) +2. **Fill pattern hierarchy** - use patterns to show importance +3. **Border style differentiation** - solid/dashed/dotted for categories +4. **Verbose text labels** - more explicit than colorblind-safe mode +5. **Extra whitespace** - better print legibility + +#### Mermaid Implementation: + +#### Fill Pattern System: +```mermaid +%%{init: {'theme':'base'}}%% +flowchart TD + Critical["[β˜… CRITICAL] Deadline"] + High["[! HIGH] Important"] + Medium["[β†’ MEDIUM] Standard"] + Standard["[β—‹ STANDARD] Normal"] + + style Critical fill:#000000,stroke:#000000,stroke-width:3px,color:#ffffff + style High fill:#ffffff,stroke:#000000,stroke-width:3px + style Medium fill:#ffffff,stroke:#000000,stroke-width:2px,stroke-dasharray: 10 5 + style Standard fill:#ffffff,stroke:#000000,stroke-width:2px +``` + +#### Fill Pattern Hierarchy: +- Solid black fill + white text: `fill:#000000,color:#ffffff` - Priority 1 (Critical) +- White fill + bold border: `fill:#ffffff,stroke-width:3px` - Priority 2 (High) +- White fill + dashed border: `stroke-dasharray: 10 5` - Priority 3 (Medium) +- White fill + solid border: Standard weight - Priority 4 (Standard) + +#### Border Style System: +- `stroke-width:3px` + solid - Critical/deadlines +- `stroke-width:2px` + solid - Standard steps +- `stroke-dasharray: 10 5` - Optional/medium priority +- `stroke-dasharray: 5 5` - Maybe/uncertain +- `stroke-dasharray: 2 2` - Breaks/pauses + +#### Text Prefix System (Verbose): +- `[β˜… CRITICAL DEADLINE]` - Critical with visual marker +- `[βœ“ KEEP]` - Text checkmark +- `[β†’ DONATE]` - Text arrow +- `[? MAYBE]` - Text question mark +- `[β–  BREAK]` - Text square (stop sign) +- `[β—‹ START]` - Text circle +- `[● END]` - Filled circle + +#### Spacing Considerations: +- Use more vertical space between nodes +- Larger font sizes recommended (handled by `
` for multi-line) +- Wide margins in flowchart layout + +### Mode Combination Logic + +#### When both base mode and accessibility mode are active: + +1. **Base mode controls:** + - Language tone (compassionate vs direct) + - Time estimates (buffered vs standard) + - Task granularity (micro-steps vs standard tasks) + - Energy scaffolding (explicit vs minimal) + +2. **Accessibility mode controls:** + - Visual encoding (colors, patterns, shapes) + - Border styles and thickness + - Text prefix style + - Fill patterns (monochrome only) + +3. **Both modes respected simultaneously:** + - Neurodivergent + Colorblind-Safe = ADHD-friendly language + pattern-based visuals + - Neurodivergent + Monochrome = ADHD-friendly language + B&W print-optimized + - Neurotypical + Colorblind-Safe = Efficient language + pattern-based visuals + - Neurotypical + Monochrome = Efficient language + B&W print-optimized + +#### Example Combined Output: + +```mermaid +%%{init: {'theme':'base'}}%% +flowchart TD + Start(["[β—‹ START] Decision time
(Take 3 seconds max)"]) + Q1{"[? DECIDE]
Do I love it?
(Not obligated)"} + Keep["[βœ“ KEEP]
Pack for move
(Fits in new space)"] + Donate["[β†’ DONATE]
Helps someone else
(Guilt-free)"] + Break["[β–  BREAK]
Rest 10 min
(Decision fatigue signal)"] + + Start --> Q1 + Q1 -->|YES| Keep + Q1 -->|NO| Donate + Q1 -->|UNSURE| Break + + style Start fill:#ffffff,stroke:#000000,stroke-width:3px + style Q1 fill:#ffffff,stroke:#000000,stroke-width:2px + style Keep fill:#ffffff,stroke:#000000,stroke-width:3px,stroke-dasharray: 5 5 + style Donate fill:#ffffff,stroke:#000000,stroke-width:2px,stroke-dasharray: 10 5 + style Break fill:#000000,stroke:#000000,stroke-width:3px,color:#ffffff +``` +*This example shows: Neurodivergent language (compassionate, with parenthetical reassurance) + Monochrome visual encoding (B&W with patterns)* + +## Configuration File Schema + +Users can create a configuration file to set default modes and customize behavior: + +**File Location:** `.claude/neurodivergent-visual-org-preference.yml` + +#### Complete Configuration Example: + +```yaml +# Neurodivergent Visual Org v3.1 Configuration + +# Base mode (required, choose one) +default_mode: neurodivergent # Options: neurodivergent, neurotypical + +# Accessibility modes (optional, can enable one or both) +colorblind_safe: false # Enable pattern-based differentiation +monochrome: false # Enable pure B&W print optimization + +# Auto-enable rules for accessibility modes +# Note: These will PROMPT for confirmation before applying +auto_prompt_monochrome: + when_printing: true # Suggest monochrome when printing + when_exporting_pdf: true # Suggest monochrome for PDF export + when_exporting_png: false # Keep current mode for PNG exports + +auto_prompt_colorblind_safe: + when_sharing: true # Suggest colorblind-safe for shared docs + when_public: true # Suggest for public-facing documents + +# Base mode customizations +neurodivergent_customizations: + chunk_size: 4 # Items per chunk (3-5 recommended) + time_multiplier: 1.5 # Buffer multiplier for time estimates + micro_step_duration: 5 # Minutes per micro-step (3-10 recommended) + show_energy_scaffolding: true # Show spoons/breaks explicitly + use_compassionate_language: true + +neurotypical_customizations: + chunk_size: 6 # Items per chunk (5-7 recommended) + time_multiplier: 1.0 # Standard time estimates + task_duration: 20 # Minutes per task (15-30 recommended) + show_energy_scaffolding: false + use_direct_language: true + +# Colorblind-safe mode customizations +colorblind_safe_patterns: + keep: "short-dash" # Options: short-dash, long-dash, dots, dot-dash, solid + donate: "long-dash" + maybe: "dots" + break: "dot-dash" + critical: "solid" + + # Border thickness (1-3 recommended) + critical_thickness: 3 + standard_thickness: 2 + detail_thickness: 1 + +# Monochrome mode customizations +monochrome_fills: + priority_1_critical: "solid-black" # Solid black fill, white text + priority_2_high: "white-bold" # White fill, bold border + priority_3_medium: "white-dashed" # White fill, dashed border + priority_4_standard: "white" # White fill, standard border + +# General preferences +preferences: + always_include_legends: true # Include pattern/color legends in diagrams + verbose_labels: true # Use longer, more explicit labels + extra_whitespace: false # Add more space between nodes (good for printing) + show_wcag_compliance: false # Show WCAG compliance notes + +# Mermaid.live link preferences +mermaid_links: + # Note: Mermaid 11.12.1+ fixed
encoding, no longer needs URL encoding + auto_generate: true # Automatically provide mermaid.live links + use_base64: false # Use URL params instead of base64 (more readable) +``` + +#### Minimal Configuration (Just Change Defaults): + +```yaml +# Simple config - just set your preferred defaults +default_mode: neurodivergent +colorblind_safe: true # Always use patterns for accessibility +``` + +#### Print-Optimized Configuration: + +```yaml +# Optimized for printing and sharing +default_mode: neurodivergent +monochrome: true +preferences: + extra_whitespace: true + verbose_labels: true +``` + +#### Configuration Precedence: + +1. **Explicit user request** in current message (highest priority) +2. **Configuration file** settings +3. **Auto-detection** from language +4. **Default** (neurodivergent mode, no accessibility modes) + +#### Loading Configuration: + +The skill automatically checks for `.claude/neurodivergent-visual-org-preference.yml` at the start of each conversation. If found, settings are applied. Users can override any setting with explicit requests like "use colorblind-safe mode for this diagram". + +# Neurodivergent Visual Organization + +Create visual organizational tools that make invisible work visible and reduce cognitive overwhelm. This skill generates Mermaid diagrams optimized for neurodivergent thinking patterns, leveraging research-backed design principles that work WITH ADHD brain wiring rather than against it. + +## Why Visual Tools Work for ADHD Brains + +Visual aids externalize executive function by: +- **Converting abstract concepts** (time, energy, priorities) into concrete visual formats +- **Reducing working memory load** by moving information from internal to external scaffolding +- **Combating "out of sight, out of mind"** through persistent visual presence +- **Leveraging visual-spatial strengths** while compensating for working memory deficits +- **Providing immediate feedback** that ADHD brains need for sustained engagement +- **Making time tangible** to address time blindness (a core ADHD deficit) + +Research shows altered early sensory processing in ADHD (P1 component deficits), making thoughtful visual design critical for reducing sensory load and improving focus. + +## When to Use This Skill + +Use when the user: +- Feels overwhelmed by a task or project ("I don't know where to start") +- Needs to break down something complex into steps +- Is stuck making a decision or mentions analysis paralysis +- Asks "what should I focus on?" or "what's on my plate?" +- Mentions executive dysfunction, time blindness, or decision fatigue +- Wants to see how tasks connect or depend on each other +- Needs to track progress across multiple things +- Says something feels "too big" or "too much" +- Requests help with routines, habits, or time management +- Needs energy tracking or spoon theory visualization +- Wants to understand system states or process flows + +## Core Principles + +#### Always apply these neurodivergent-friendly principles: +- Use compassionate, non-judgmental language (never "just do it" or "should be easy") +- Give realistic time estimates with buffer (use 1.5-2x what seems reasonable) +- Acknowledge energy costs, not just time (consider spoon theory) +- Break tasks into 3-10 minute micro-steps (smaller than you think) +- Include "you can modify this" permission statements (combat perfectionism) +- Celebrate starting, not just finishing (task initiation is a real achievement) +- Make "done" concrete and achievable (vague goals create paralysis) +- Show progress, not just what's left (focus on accomplishments) +- Limit information to 3-5 chunks per section (working memory constraint) +- Use calming color palettes (blues, greens, muted tones) +- Provide generous white space (reduce visual overwhelm) +- Create clear visual hierarchy (size, color, contrast) + +## Neurodivergent-Friendly Design Standards + +### Color Psychology for ADHD + +#### Primary Palette (Use These) +- **Blues and greens** in soft, muted tones - promote tranquility and focus +- **Muted browns** - provide grounding without stimulation +- **Soft pastels** (light blues, lavenders, pale greens) - reduce visual stress +- **Muted yellows** (sparingly) - boost energy without overstimulation + +#### Avoid +- Bright reds, oranges, intense yellows - increase hyperactivity/agitation +- Bright saturated colors - cause sensory overload +- Clashing color combinations - create visual stress + +#### Implementation +- Use `forest` theme (green-based) or `neutral` theme (muted earth tones) +- Apply 60-30-10 rule: 60% calming background, 30% secondary, 10% accent +- Maintain 4.5:1 contrast ratio minimum (WCAG compliance) +- Never rely on color alone - pair with icons, patterns, or text labels + +### Information Density Management + +#### Miller's Law + ADHD Considerations +- Working memory holds 5-7 chunks (neurotypical) or 3-5 chunks (ADHD) +- Stay at lower end (3-5 chunks) to prevent cognitive overload +- Increased cognitive load reduces ADHD performance more severely + +#### Practical Limits +- **Flowcharts**: 15-20 nodes maximum before splitting into multiple diagrams +- **Mindmaps**: 3-4 levels deep maximum +- **Pie charts**: 6-8 slices for readability +- **Lists**: No more than 2 lists of 3-5 items per diagram +- **Sections**: Use timeline/journey sections to chunk events logically + +#### Implementation +- Break complex diagrams into digestible sections +- Use progressive disclosure (show relevant info upfront, details on demand) +- Provide TL;DR sections at beginning of complex diagrams +- Include generous white space between elements + +### Visual Hierarchy Principles + +**Size Contrast** (must be dramatic for ADHD attention) +- H1 significantly larger than H2, which is notably larger than body text +- Important nodes visibly larger than standard nodes +- Use `classDef` to style critical elements distinctly + +#### Priority Signaling +- Distinguish important information through bold or color +- Use visual highlights for critical numbers or elements +- Separate each instruction clearly +- Implement color-coded systems for immediate visual feedback + +#### Avoid +- Competing visual elements fighting for attention +- Auto-playing animations or flashy effects (extremely distracting) +- Blinking or flashing elements +- More than 2 fonts per diagram + +## Comprehensive Mermaid Diagram Selection Guide + +Mermaid 11.12.1 offers **22 diagram types**. Choose based on cognitive need: + +### Executive Function & Task Management + +| User Need | Best Diagram Type | When to Use | +|-----------|------------------|-------------| +| "I don't know where to start" | **Flowchart** (decision tree) | Diagnose task initiation blocks | +| "This task is overwhelming" | **Gantt chart** or **Timeline** | Break into sequential phases with time | +| "How are tasks connected?" | **Flowchart** (dependencies) | Show prerequisite relationships | +| "What's the order of operations?" | **Timeline** or **State diagram** | Sequential progression with states | +| "Track project phases" | **Gantt chart** | Complex projects with dependencies | + +### Decision-Making & Prioritization + +| User Need | Best Diagram Type | When to Use | +|-----------|------------------|-------------| +| "I can't decide between options" | **Quadrant chart** | 2-dimensional comparison (Eisenhower Matrix) | +| "Need to weigh factors" | **Flowchart** (decision tree) | Branching logic with validation | +| "What should I focus on first?" | **Quadrant chart** | Urgent/Important matrix | +| "Too many things on my plate" | **Pie chart** | Visualize proportional allocation | +| "Comparing multiple aspects" | **User journey** | Track satisfaction across dimensions | + +### Organization & Current State + +| User Need | Best Diagram Type | When to Use | +|-----------|------------------|-------------| +| "What's on my plate?" | **Kanban** (if available) | Track To Do/Doing/Done states | +| "Show task status" | **State diagram** | Visualize item states and transitions | +| "Organize by category" | **Mindmap** | Non-linear brainstorming and categorization | +| "See the big picture" | **Mindmap** | Hierarchical overview of complex topic | +| "Track multiple projects" | **Gantt chart** | Parallel timelines with milestones | + +### Time & Energy Management + +| User Need | Best Diagram Type | When to Use | +|-----------|------------------|-------------| +| "Make time visible" | **Timeline** with sections | Combat time blindness with visual periods | +| "Plan my day/week" | **Gantt chart** | Time-blocked schedule with buffer | +| "Track energy patterns" | **Pie chart** or **XY chart** | Spoon theory visualization | +| "Pomodoro planning" | **Timeline** | Show focus/break cycles visually | +| "Energy allocation" | **Sankey diagram** | Show energy flow across activities | + +### Habits & Routines + +| User Need | Best Diagram Type | When to Use | +|-----------|------------------|-------------| +| "Build a morning routine" | **Flowchart** or **Timeline** | Sequential steps with time estimates | +| "Habit stacking" | **Flowchart** | Show trigger β†’ action chains | +| "Track habit progress" | **User journey** | Satisfaction scores across habit stages | +| "Visual routine chart" | **Timeline** with sections | Color-coded daily schedule | + +### Systems & Processes + +| User Need | Best Diagram Type | When to Use | +|-----------|------------------|-------------| +| "How does this system work?" | **State diagram** | Show system states and transitions | +| "Process flow" | **Flowchart** | Step-by-step procedures | +| "Data/resource flow" | **Sankey diagram** | Visualize flow and distribution | +| "Relationships between entities" | **ER diagram** or **Mindmap** | Show connections and structure | +| "Architecture/structure" | **Architecture diagram** (beta) | System components with icons | + +## Detailed Syntax Guide for Priority Types + +### Flowcharts: Decision Trees & Task Breakdown + +#### Syntax Basics +```mermaid +flowchart TD + Start[Task feels overwhelming] --> Q1{Do I know how to start?} + Q1 -->|No| A1[Make order of operations list] + Q1 -->|Yes| Q2{Do I have materials?} + Q2 -->|No| A2[First: gather materials] + Q2 -->|Yes| Q3{Does starting feel scary?} + Q3 -->|Yes| A3[Identify anxiety source
Break into smaller step] + Q3 -->|No| A4[Set timer for 5 minutes
Just begin] + + style Start fill:#e1f5ff + style A4 fill:#d4edda +``` + +#### Node Shapes +- `[]` Rectangle - standard task/statement +- `()` Rounded rectangle - softer, process step +- `{}` Diamond - decision point (yes/no question) +- `[[]]` Subroutine shape - sub-process +- `[()]` Stadium shape - start/end point +- `{{}}` Hexagon - preparation step + +#### Arrows & Labels +- `-->` Simple arrow +- `-->|label|` Labeled arrow +- `-.->` Dotted arrow (optional path) +- `==>` Thick arrow (emphasis) + +#### Subgraphs for Chunking +```mermaid +flowchart TD + subgraph "Phase 1: Prep" + A[Gather materials] + B[Clear workspace] + end + subgraph "Phase 2: Execute" + C[Start task] + D[Take breaks] + end + A --> B --> C --> D +``` + +#### Best Practices +- Limit to 15-20 nodes before splitting +- Use subgraphs to chunk information (3-5 chunks) +- Include validation and reassurance in nodes +- Make decision diamonds clear yes/no questions +- Add encouraging statements in terminal nodes + +### Mindmaps: Non-Linear Brainstorming + +#### Syntax Basics +```mermaid +mindmap + root((ADHD Management
Toolkit)) + Time Tools + Visual timers + Time blocking + Pomodoro + Task Tools + Breaking down + Priority matrix + Habit stacking + Energy Tools + Spoon theory + Rest protocol + Energy mapping + Environment + Reduce distractions + Sensory aids + Body doubling +``` + +#### Key Rules +- **Start with `mindmap`** keyword +- **Root node** in double parentheses `((text))` +- **Indentation defines hierarchy** - relative spacing only +- **Maximum 3-4 levels deep** to prevent overwhelm +- **Markdown support**: `**bold**`, `*italic*`, `
` for line breaks + +#### Node Shapes +- Default text (no delimiters) +- `[Square]` +- `(Rounded)` +- `((Circle))` +- `)Cloud(` +- `{{Hexagon}}` + +**Icons** (⚠️ **breaks in GitHub**) +```mermaid +mindmap + root((Project)) + Phase 1 + ::icon(fa fa-rocket) + Planning + Research +``` + +#### Best Practices +- Match ADHD's non-linear thinking patterns +- Use for brainstorming where all ideas appear simultaneously +- Keep branches to 3-5 items each (Miller's Law) +- Avoid icons if sharing on GitHub +- Use consistent indentation (2 or 4 spaces) + +### Timelines: Making Time Tangible + +#### Syntax Basics +```mermaid +%%{init: {'theme':'forest'}}%% +timeline + title My Day - Time Blocked for ADHD + section Morning (High Energy) + 7:00 AM : Wake up routine + : Medication + breakfast + 8:00 AM : Deep work block + : Most important task + section Midday (Medium Energy) + 12:00 PM : Lunch + movement break + 1:00 PM : Meetings + collaboration + section Afternoon (Variable Energy) + 3:00 PM : Admin tasks + : Email + light work + 5:00 PM : Wrap up + tomorrow prep +``` + +#### Critical Rules +- Start with `timeline` keyword +- Optional: `title Your Title` on second line +- **All events before first `section` are IGNORED** +- Format: `TimePeriod : Event1` or `TimePeriod : Event1 : Event2` +- Each event starts with colon on new line +- Time periods accept **any text** (not just numbers): "Q1 2024", "Phase 1", "Morning" + +#### Sections for Color Coding +- Use `section Section Name` to group time periods +- Without sections: each period gets its own rainbow color +- With sections: all periods in section share section's color +- Sections provide natural information chunking + +**Comments** (⚠️ **weird behavior**) +- `%%` renders as visible text (despite syntax highlighting) +- Use `#` for true inline comments +- Best to avoid comments in timelines + +#### Best Practices +- Use sections to chunk events by energy level or day phase +- Make time periods visible (address time blindness directly) +- Include buffer time between events +- Use `
` for line breaks within events +- Color-code by energy: high (green), medium (yellow), low (blue) + +#### Time Formatting Standards + +**Critical Rule:** Avoid colons in event descriptions - they conflict with timeline syntax. + +**When time periods are dates** (Mon Nov 11, Thu Nov 13): +- Times go in event descriptions for context +- **Use "1230pm" format** (no colon) instead of "12:30pm" +- **Always include am/pm** on both start and end times +- Format: `1230pm-3pm`, `11am-2pm`, `9am-12pm` + +**Examples:** +```mermaid +timeline + section Morning + Thu Nov 13 : Bedroom Closets (1230pm-3pm) + : Therapy after (5pm-6pm) + Fri Nov 14 : MOVERS WALKTHROUGH (11am-2pm) +``` + +βœ… **Correct:** +- `Thu Nov 13 : Meeting (1230pm-3pm)` - no colon, includes pm on both times +- `Fri Nov 14 : Walkthrough (11am-2pm)` - clear am/pm markers + +❌ **Incorrect:** +- `Thu Nov 13 : Meeting (12:30-3pm)` - colon conflicts with syntax, missing pm on first time +- `Thu Nov 13 : Meeting (12:30pm-3pm)` - colon breaks Mermaid parsing +- `Fri Nov 14 : Walkthrough (11-2pm)` - missing am on first time + +**When time periods are times** (7:00 AM, 12:00 PM): +- Times go in the time period slot (colons OK there) +- Event descriptions don't need time context +- Format: `8:00 AM : Morning routine` + +**Why this matters:** +Timeline syntax uses colons to separate time periods from events. Using colons inside event descriptions confuses the parser and can cause rendering issues or misaligned elements. + +### Quadrant Charts: Priority Matrices + +#### Syntax Basics +```mermaid +%%{init: {'theme':'neutral'}}%% +quadrantChart + title Eisenhower Matrix - What to Focus On + x-axis Low Urgency --> High Urgency + y-axis Low Importance --> High Importance + quadrant-1 Do Now + quadrant-2 Schedule + quadrant-3 Delegate + quadrant-4 Delete + + Client deadline: [0.9, 0.9] + Strategic planning: [0.2, 0.9] + Email: [0.7, 0.3] + Social media: [0.5, 0.1] +``` + +**Quadrant Numbering** (⚠️ **clockwise from top-right**) +- `quadrant-1`: Top-right (high x, high y) +- `quadrant-2`: Top-left (low x, high y) +- `quadrant-3`: Bottom-left (low x, low y) +- `quadrant-4`: Bottom-right (high x, low y) + +#### Data Points +- Format: `Point Name: [x, y]` +- **Coordinates must be 0-1** (0 = left/bottom, 1 = right/top) +- Styling: `Point:::className: [x, y]` or inline `radius: 12, color: #ff3300` + +#### Axis Configuration +- Single side: `x-axis Label` +- Two sides: `x-axis Left --> Right` +- Same for y-axis + +#### Best Practices +- Perfect for Eisenhower Matrix (urgent/important) +- Limit to 8-12 points for readability +- Use for 2-dimensional comparisons +- Clearly label what each quadrant means +- Provides clear action categories (eliminates analysis paralysis) + +### Pie Charts: Proportional Visualization + +#### Syntax Basics +```mermaid +%%{init: {'theme':'forest', 'themeVariables': {'pie1':'#81c784', 'pie2':'#64b5f6', 'pie3':'#ffb74d'}}}%% +pie showData + title Today's Energy Allocation (Spoon Theory) + "Deep work" : 30 + "Meetings" : 20 + "Admin tasks" : 15 + "Breaks" : 20 + "Buffer time" : 15 +``` + +#### Key Rules +- Start with `pie` keyword +- `showData` on second line (optional) displays values + percentages +- Title: `title Title Text` (quotes optional) +- Data: `"Label" : Value` - labels in double quotes, positive numbers only +- Limit to 6-8 slices for readability + +**Color Assignment** (⚠️ **by size, not order**) +- Colors assigned largest to smallest percentage +- `pie1` = largest slice, `pie2` = second largest, etc. +- Configure via `themeVariables` in directive + +#### Best Practices +- Excellent for spoon theory / energy visualization +- Show proportional time allocation +- Visualize work distribution across categories +- No more than 8 slices (cognitive load) +- Use for "how am I spending my time/energy?" questions + +### State Diagrams: System States & Transitions + +#### Syntax Basics +```mermaid +stateDiagram-v2 + [*] --> Resting + + Resting --> Preparing: Decision to start + Preparing --> Focused: Begin task + Focused --> Break: Timer rings + Break --> Focused: Resume + Focused --> Done: Task complete + + Focused --> Hyperfocus: Deep engagement + Hyperfocus --> Crashed: Energy depleted + Crashed --> Recovering: Rest period + Recovering --> Resting: Restored + + Done --> [*] + + note right of Hyperfocus + Watch for signs: + - Time disappears + - Forget to eat/drink + - Can't switch tasks + end note +``` + +#### Key Rules +- Use `stateDiagram-v2` (not v1) +- `[*]` represents start/end points +- Define states: simple `Moving` or `state Moving` or `Still: Description` +- Transitions: `State1 --> State2: Event label` +- Notes: `note right of State` (or left, right, left of) + +**Composite States** (nested) +```mermaid +stateDiagram-v2 + [*] --> Working + state Working { + [*] --> Focused + Focused --> Break + Break --> Focused + } + Working --> [*]: End day +``` + +#### Advanced Features +- **Choice nodes**: `state choice <>` for branching +- **Fork/Join**: `<>` and `<>` for parallel states +- **Concurrency**: `--` separator between parallel groups + +#### ⚠️ Common Errors +- Cannot style `[*]` start/end states +- Lowercase "end" as state name breaks diagram (use "End" or "END") +- Cannot transition between internal states of different composites + +#### Best Practices +- Track work/focus states and transitions +- Show ADHD-specific states (hyperfocus, crashed, recovering) +- Include notes with coping strategies +- Visualize system states for technical understanding +- Make abstract process flows concrete + +### Sankey Diagrams: Flow Visualization + +#### Syntax Basics +```mermaid +--- +config: + sankey: + showValues: true + linkColor: 'gradient' + nodeAlignment: 'justify' +--- +sankey-beta + +Morning Energy,Deep Work,40 +Morning Energy,Quick Tasks,20 +Morning Energy,Reserve,10 +Afternoon Energy,Meetings,30 +Afternoon Energy,Admin,15 +Afternoon Energy,Reserve,15 +Evening Energy,Creative Work,20 +Evening Energy,Rest,30 +``` + +#### Critical Rules +- Start with **YAML frontmatter config** (not directive style) +- Use `sankey-beta` keyword (not `sankey`) +- **CSV format**: `source,target,value` (exactly 3 columns) +- Names with commas: wrap in double quotes `"Name, Inc",Target,10` +- Literal quotes: use double pairs `"He said ""Hi""",Target,5` +- Values must be positive numbers (decimals OK) + +**Configuration** (in frontmatter only) +```yaml +config: + sankey: + showValues: true # Display numbers on links + linkColor: 'gradient' # 'source', 'target', 'gradient', or hex + nodeAlignment: 'justify' # 'justify', 'center', 'left', 'right' + width: 800 # Diagram width in pixels + height: 600 # Diagram height in pixels +``` + +#### ⚠️ Critical Limitations +- **No Unicode/non-ASCII characters** (Czech, Japanese, etc.) - causes parse failures +- No title syntax support +- No node aliases +- Node reordering can create unnecessary crossings +- Directive-style `%%{init: {}}%%` config causes errors +- Beta status means syntax may change + +#### Best Practices +- Visualize energy flow across activities (spoon theory) +- Show resource distribution and allocation +- Track where time/effort goes +- Make invisible energy expenditure visible +- Use for "where does all my time go?" questions + +### User Journey Maps: Experience Tracking + +#### Syntax Basics +```mermaid +journey + title Building a New Habit - ADHD Journey + section Week 1: Setup + Choose tiny habit: 5: Me + Set up reminder: 4: Me, App + First attempt: 3: Me + section Week 2: Struggle + Forget to do it: 2: Me + Add visual cue: 4: Me + Start seeing progress: 4: Me + section Week 3: Momentum + Feels automatic: 5: Me + Missing feels weird: 5: Me +``` + +#### Key Rules +- Start with `journey` keyword +- Optional: `title Your Title` +- Sections: `section Section Name` +- Tasks: `Task Name: : ` (precise format) +- **Scores must be 1-5 integers**: + - 1 = very negative + - 2 = negative + - 3 = neutral + - 4 = positive + - 5 = very positive +- Actors comma-separated (optional) + +#### ⚠️ Common Errors +- Scores outside 1-5 range break rendering +- Incorrect colon placement in format +- Forgetting to indent tasks under sections + +#### Best Practices +- Track satisfaction across habit-building phases +- Show emotional journey of ADHD management +- Visualize experience across project stages +- 5-point scale reduces decision complexity (good for ADHD) +- Validates struggle periods (week 2 dip is normal) + +## Troubleshooting Common Errors + +### Indentation Issues +**Problem**: Generic errors in mindmaps, composites, Kanban +**Solution**: +- Use consistent indent (2 or 4 spaces) +- Check relative indentation levels carefully +- Remember: actual amount doesn't matter, only relative difference + +### Reserved Words +**Problem**: Diagram breaks when using "end" +**Solution**: Use "End", "END", or any capitalization variant + +### Special Characters +**Problem**: Quotes, commas, unicode characters break rendering +**Solution**: +- Use `""` for literal double quotes +- Wrap comma-containing text in double quotes +- **Avoid unicode** in Sankey diagrams (no workaround) +- Use HTML entities: `#` + character code + +### Configuration Errors +**Problem**: Config doesn't apply or causes errors +**Solution**: +- **Sankey requires YAML frontmatter** (not directives) +- Most other diagrams use `%%{init: {}}%%` directives +- `showData` in pie charts must be on line 2 +- Remove `::icon()` syntax for GitHub compatibility + +### Version Compatibility +**Problem**: Diagram feature not rendering +**Solution**: +- Packet diagrams: v11.0.0+ +- Architecture diagrams: v11.1.0+ +- Sankey diagrams: v10.3.0+ +- Beta features may change syntax +- Test in Mermaid Live Editor (mermaid.live) first + +### Points Disappear in Quadrant Charts +**Problem**: Data points not showing +**Solution**: +- Ensure coordinates are between 0-1 +- Check quadrant numbering (clockwise from top-right) + +### Timeline Events Missing +**Problem**: Events don't appear +**Solution**: +- ALL events before first `section` are ignored +- Add a section before any events + +## Workflow: Creating Effective Neurodivergent Visualizations + +### Step 1: Understand the Need & Gather Context + +Ask clarifying questions if needed: +- What specifically feels overwhelming? +- What's the desired outcome? +- What's the time frame (if any)? +- What's your current energy level? +- Have you tried to start? What stopped you? + +#### Listen for key phrases: +- "I don't know where to start" β†’ Task initiation block (flowchart diagnosis) +- "Too many things" β†’ Overwhelm (quadrant chart or Kanban) +- "I can't decide" β†’ Analysis paralysis (decision tree or matrix) +- "Time disappears" β†’ Time blindness (timeline or Gantt) +- "No energy" β†’ Spoon theory (pie chart or Sankey) + +### Step 2: Select Diagram Type + +Based on the cognitive need, choose the appropriate diagram type from the comprehensive guide above. Consider: + +#### Information Processing Need: +- **Sequential thinking** β†’ Timeline, Gantt, Flowchart +- **Hierarchical organization** β†’ Mindmap, State diagram +- **Comparison** β†’ Quadrant chart, Pie chart +- **Flow tracking** β†’ Sankey, User journey +- **Status management** β†’ State diagram, Kanban + +#### Cognitive Load: +- **High overwhelm** β†’ Simple flowchart (≀10 nodes), Timeline with 3 sections +- **Medium complexity** β†’ Mindmap (3 levels), Quadrant chart (≀10 points) +- **Detail needed** β†’ Gantt chart, Sankey, User journey + +### Mode-Aware Template Selection + +After determining user need and mode: + +1. **Load template from mode-specific directory:** + - Neurodivergent: `templates/neurodivergent/[pattern].md` + - Neurotypical: `templates/neurotypical/[pattern].md` + +2. **Apply mode characteristics:** + - Chunk size limits + - Time estimate multipliers + - Language style + - Color schemes + +3. **Generate diagram:** + - Use Mermaid syntax from template + - Customize with user-specific content + - Apply mode-appropriate styling + +#### Example: +``` +User: "I need to clean my apartment but don't know where to start" (auto-detect β†’ neurodivergent) +Pattern: task-breakdown +Template: templates/neurodivergent/task-breakdown.md +Characteristics: 3-5 minute tasks, compassionate language, energy indicators +``` + +### Step 3: Apply Neurodivergent Design Principles + +Before generating the diagram, plan for: + +#### Color & Theme +- Use `forest` or `neutral` theme for calming palette +- Limit to 3-4 colors maximum +- Apply 60-30-10 rule +- Ensure 4.5:1 contrast ratio + +#### Information Density +- Chunk into 3-5 sections maximum +- Limit nodes/points per section to 5-7 items +- Use white space generously +- Add TL;DR if complex + +#### Language +- Compassionate phrasing (no "just" or "should") +- Realistic time estimates (1.5-2x) +- Acknowledge energy costs +- Include validation statements +- Provide permission to modify + +#### Visual Hierarchy +- Make important nodes notably larger +- Use `classDef` for styling priority items +- Clear next actions in distinct color +- Progress indicators where applicable + +### Step 4: Generate Visualization + +Create the Mermaid diagram following the selected pattern. Customize with: +- User's specific tasks/options/context +- Realistic time estimates (be generous!) +- Energy indicators (⚑ symbols or spoon counts) +- Compassionate, validating language +- Clear, concrete next actions +- Progress markers (celebrate what's done) + +#### Always use the Mermaid validation tool to render the diagram. + +### Step 5: Provide Context & Support + +After showing the diagram, include: + +#### Explanation +- How to read/use the diagram +- What each section/color represents +- Where to start (concrete first step) + +#### Permission & Flexibility +- "You can modify this however works for you" +- "This is a starting point, not a rigid rule" +- "It's okay to skip steps or adjust times" + +#### Validation & Encouragement +- "Starting is genuinely the hardest part - you're not weak" +- "Task initiation difficulty is executive dysfunction, not laziness" +- "Breaking this down is progress in itself" + +#### Offer Integration +- "Would you like me to save this to your Obsidian vault?" +- "Want me to create a follow-up diagram for [next step]?" +- "Need help breaking down any of these steps further?" + +## Integration with Obsidian & Note-Taking + +If the user wants to save visualizations: + +1. Use `obsidian:create` tool to create a new note +2. Include helpful context above the diagram: + ```markdown + # Project Breakdown - [Project Name] + + Created: [Date] + Energy level when created: [Level] + + ## How to use this + [Brief instructions] + + ## The Breakdown + [Mermaid code block] + + ## Next Actions + - [ ] [First concrete step] + + ## Notes + [Space for adjustments] + ``` +3. Use clear, descriptive filenames: "Task Breakdown - Apartment Cleaning.md" +4. Suggest tagging: #adhd-tools, #task-breakdown, etc. + +## Switching Modes Mid-Conversation + +Users can request mode changes at any time: + +#### To neurotypical mode: +- "Can you make this more high-level?" +- "Use neurotypical mode for this diagram" +- "Make it more efficient/compact" + +#### To neurodivergent mode: +- "Break this down more" +- "I'm feeling overwhelmed, can you simplify?" +- "Use ADHD-friendly mode" + +#### To colorblind-safe mode: +- "Make this colorblind-friendly" +- "Use patterns instead of colors" +- "I need this accessible for color vision deficiency" + +#### To monochrome mode: +- "I need to print this in black and white" +- "Make this e-ink friendly" +- "Can you make a print-optimized version?" + +#### To combine modes: +- "Use neurodivergent mode with colorblind-safe patterns" +- "Make it ADHD-friendly and monochrome for printing" +- "Neurotypical + colorblind-safe please" + +#### What changes when switching: +1. Regenerate current diagram with new mode template +2. Adjust chunk sizes and time estimates (base mode) +3. Update language style (base mode) +4. Apply visual encoding patterns (accessibility mode) +5. Update color scheme, borders, and fills +6. Adjust text prefixes and labels +7. Explain what changed and why + +## Reference Files (Additional Patterns) + +The skill includes detailed reference files with specific patterns: + +- **references/task-breakdowns.md** - Linear timelines, branching breakdowns, energy-aware sequences +- **references/decision-tools.md** - Decision trees, weighted matrices, elimination filters +- **references/project-maps.md** - Phase maps, dependency diagrams, MVP breakdowns +- **references/current-state-boards.md** - Kanban boards, priority matrices, context tracking +- **references/time-boxing.md** - Pomodoro technique, time-blocked days, focus sessions, energy mapping +- **references/habit-building.md** - Tiny habits, routine sequences, habit stacking, momentum tracking +- **references/accountability-support.md** - Body doubling, check-ins, support networks, crisis protocols +- **references/focus-regulation.md** - Pre-task calm-down, sensory tools, emotional regulation, recovery + +#### Read relevant reference files for specific proven patterns and examples. + +## Anti-Patterns to Avoid + +### Design Anti-Patterns +❌ Too many nodes/elements (>20 in flowchart, >8 in pie chart) +❌ More than 4-5 information chunks per section +❌ Bright, clashing colors or high-saturation palettes +❌ Competing visual elements fighting for attention +❌ Auto-playing animations or flashy effects +❌ Insufficient white space causing visual overwhelm +❌ Text walls without chunking or hierarchy + +### Language Anti-Patterns +❌ Judgmental phrases: "just do it", "should be easy", "simply" +❌ Unrealistic time estimates (underestimate by 50%+) +❌ Vague goals: "work on project" (too abstract) +❌ Perfectionist standards: "must complete all steps" +❌ No acknowledgment of energy costs +❌ Making everything urgent/high-priority (creates paralysis) + +### Process Anti-Patterns +❌ Creating diagrams without usage instructions +❌ Forgetting to validate with Mermaid tool before sharing +❌ Not offering to save to Obsidian/notes +❌ Skipping permission statements about modification +❌ Providing no encouragement or validation +❌ Creating one-size-fits-all solutions +❌ Ignoring user's current energy level + +### Technical Anti-Patterns +❌ Using icons `::icon()` in GitHub-bound diagrams +❌ Directive config for Sankey diagrams +❌ Unicode characters in Sankey diagrams +❌ Lowercase "end" as state name +❌ Timeline events before first section +❌ Quadrant coordinates outside 0-1 range +❌ Forgetting `showData` on line 2 for pie charts + +## Example Usage Scenarios + +### Scenario 1: Task Initiation Paralysis + +**User:** "I need to clean my apartment but it's so messy I don't know where to start" + +#### Claude's Approach: +1. Recognize **task initiation block** (classic executive dysfunction) +2. Choose **flowchart** (decision tree to diagnose the block) or **timeline** (break into phases) +3. Apply principles: + - Break into 10-15 minute chunks + - Start with "quick wins" (visible progress) + - Include decision points: "Do I have cleaning supplies?" + - Use `forest` theme (calming green) + - Add validation: "Feeling overwhelmed is valid" +4. Generate diagram with specific rooms/tasks +5. Render with Mermaid tool +6. Provide context: "Start with just ONE quick win - seeing progress helps motivation" +7. Offer to save to Obsidian + +### Scenario 2: Decision Paralysis + +**User:** "Should I take this new job offer or stay at my current job? I've been thinking about it for weeks and can't decide" + +#### Claude's Approach: +1. Recognize **analysis paralysis** (decision fatigue) +2. Ask about key factors that matter to them +3. Choose **quadrant chart** (2-dimensional comparison) or **flowchart** (decision tree with validation) +4. Apply principles: + - Limit to 5-7 key factors (prevent overwhelm) + - Use neutral theme (reduce emotional reactivity) + - Include validation: "Big decisions are hard - breaking it down helps" + - Clear action categories per quadrant +5. Generate diagram with their specific priorities +6. Include reflection prompt: "Notice which quadrant has more clustering?" +7. Offer to create follow-up diagram exploring gut feeling + +### Scenario 3: Overwhelmed by Multiple Tasks + +**User:** "I have too many things on my plate and can't figure out what to do first" + +#### Claude's Approach: +1. Recognize **overwhelm + priority paralysis** +2. Choose **quadrant chart** (Eisenhower Matrix) or **pie chart** (see proportions) +3. Apply principles: + - Sort into 4 clear categories (Do Now, Schedule, Delegate, Delete) + - Use calming colors with clear differentiation + - Limit to 10-12 tasks visible at once + - Include permission: "Not everything has to be done today" +4. Create Eisenhower Matrix showing tasks by urgency/importance +5. Provide clear next actions: "Start with just ONE from 'Do Now' quadrant" +6. Validate: "Having too much is real - this isn't a personal failure" +7. Offer to break down the "Do Now" task further if needed + +### Scenario 4: Time Blindness Struggle + +**User:** "My day just disappears and I never get my important work done. Time management tools don't work for me" + +#### Claude's Approach: +1. Recognize **time blindness** (core ADHD deficit) +2. Choose **timeline** (make time visible) or **Gantt chart** (time-blocked day) +3. Apply principles: + - Use sections for energy levels (Morning: high, Afternoon: medium) + - Include buffer time between tasks (1.5x estimate) + - Color-code by task type (deep work, admin, breaks) + - Realistic 2-3 hour deep work block maximum +4. Generate time-blocked day with visible time periods +5. Include validation: "Time blindness is neurological, not a character flaw" +6. Provide usage tip: "Set phone alarms for section transitions" +7. Offer to track actual vs. estimated time to reveal patterns + +### Scenario 5: Habit Building Difficulty + +**User:** "I want to start exercising but I always forget or can't get myself to do it" + +#### Claude's Approach: +1. Recognize **habit initiation + memory challenges** +2. Choose **flowchart** (habit stacking) or **user journey** (track experience) +3. Apply principles: + - Start with "tiny habit" (2 minutes of stretching, not 30-minute workout) + - Attach to existing habit: "After I brush teeth β†’ 2 push-ups" + - Include setup phase: "Put yoga mat by bed the night before" + - Track satisfaction scores showing Week 2 dip is normal +4. Generate habit stacking flowchart or journey map +5. Validate: "Brains need 30-90 days for habits - Week 2 always sucks" +6. Provide tip: "Visual cue (mat by bed) bypasses working memory" +7. Offer follow-up: weekly journey tracking to show progress + +### Scenario 6: Spoon Theory / Energy Management + +**User:** "I'm always exhausted and don't know why I have no energy for things I need to do" + +#### Claude's Approach: +1. Recognize **energy depletion** without awareness of expenditure +2. Choose **pie chart** (energy allocation) or **Sankey diagram** (energy flow) +3. Apply principles: + - Visualize different spoon types (executive, social, sensory, focus) + - Show where energy goes (make invisible visible) + - Use calming colors with distinct categories + - Include recovery/reserve allocation +4. Generate spoon allocation pie chart for typical day +5. Validate: "ADHD brains use more energy for 'simple' tasks" +6. Provide insight: "Notice how much goes to masking/compensation?" +7. Offer follow-up: weekly energy pattern tracking to identify drains + +## Research Foundation + +This skill is built on: + +#### ADHD Neuroscience +- Cognitive-Energetic Model (effort, arousal, activation, vigilance) +- Working memory constraints (3-5 chunks for ADHD vs 5-7 neurotypical) +- P1 component deficits in early visual processing +- Time perception distortions (time blindness) + +#### Visual Processing Research +- Visual aids externalize executive function +- Working memory offloading improves performance +- Visual-spatial strengths in ADHD populations +- Pattern recognition as compensatory strategy + +#### Cognitive Load Theory +- Increased load reduces ADHD performance more severely +- Chunking reduces working memory demands +- Progressive disclosure manages attention +- Predictable layouts reduce cognitive friction + +#### Design Principles +- WCAG accessibility guidelines (4.5:1 contrast) +- Miller's Law (5Β±2 chunks, adjusted for ADHD) +- Gestalt principles (proximity, similarity) +- Nielsen Norman Group findings (79% scan vs read) + +## Community Resources + +Active neurodivergent community innovation: +- **Reddit r/ADHD** - User-shared tools and patterns +- **ADDitude Magazine** - Research-backed strategies +- **CHADD** - Evidence-based resources +- **Neurodivergent-founded apps**: Tiimo, RoutineFlow, Lunatask + +**Key Insight**: Designing for cognitive accessibility creates better experiences for everyone. Visual diagrams that work for ADHD brains represent excellent information design universally. + +## Playground Links and URL Encoding + +When providing links to edit Mermaid diagrams in online playgrounds (like https://mermaid.live), you MUST properly URL-encode the diagram content, especially HTML entities like `
` tags. + +### Common Issue: Broken `
` Tags + +Mermaid diagrams use `
` for line breaks in node text. These MUST be encoded properly in URLs. + +**❌ BROKEN** (angle brackets not encoded): +``` +https://mermaid.live/edit#pako:flowchart TD + Start{Can decide
in 3 seconds?} +``` + +**βœ… CORRECT** (all characters properly encoded): +``` +https://mermaid.live/edit#pako:flowchart%20TD%0A%20%20%20%20Start%7BCan%20decide%3Cbr%2F%3Ein%203%20seconds%3F%7D +``` + +### URL Encoding Rules + +Use Python's `urllib.parse.quote()` with `safe=''` to encode ALL special characters: + +```python +import urllib.parse + +diagram = """flowchart TD + Start{Can decide
in 3 seconds?}""" + +encoded = urllib.parse.quote(diagram, safe='') +url = f"https://mermaid.live/edit#pako:{encoded}" +``` + +#### Key encodings: +- `<` β†’ `%3C` +- `>` β†’ `%3E` +- `/` β†’ `%2F` +- Space β†’ `%20` +- Newline β†’ `%0A` +- `{` β†’ `%7B` +- `}` β†’ `%7D` + +### When Providing Playground Links + +Always include properly encoded playground links in your diagram output: + +```markdown +## 🎯 Master Decision Flowchart + +[🎨 Edit in Playground](https://mermaid.live/edit#pako:{PROPERLY_ENCODED_DIAGRAM}) + +\`\`\`mermaid +{DIAGRAM_CODE} +\`\`\` +``` + +This allows users to: +- View rendered diagrams online +- Edit and customize diagrams +- Share diagrams with collaborators +- Access diagrams on mobile devices + +### Testing Links + +Before providing a playground link, verify that: +1. The URL opens without errors +2. The diagram renders correctly +3. All `
` tags display as line breaks (not literal `
` text) + +If angle brackets appear as literal text in the rendered diagram, the URL encoding is broken. + +## Version History + +- **v3.1** (Current): Added colorblind-safe and monochrome accessibility modes with pattern-based differentiation. Fixed playground link URL encoding for `
` tags and other HTML entities. Mode system supports neurodivergent/neurotypical base modes combined with optional accessibility modes. Configuration file support for personalized defaults. +- **v3.0**: Mode system (neurodivergent/neurotypical/auto-detect), configuration file support, enhanced accessibility features +- **v2.0**: Comprehensive Mermaid 11.12.1 syntax, research-backed neurodivergent design principles, troubleshooting guide, expanded diagram types +- **v1.0**: Initial release with basic patterns and reference files + +--- + +## Quick Reference Card + +**When user says...** β†’ **Use this diagram type** + +- "I don't know where to start" β†’ Flowchart (decision tree) +- "This is overwhelming" β†’ Timeline or Gantt (break into phases) +- "I can't decide" β†’ Quadrant chart (Eisenhower Matrix) +- "What should I focus on?" β†’ Quadrant chart or Pie chart +- "Too many things" β†’ Kanban or State diagram +- "Time disappears" β†’ Timeline (make time visible) +- "No energy" β†’ Pie or Sankey (spoon theory) +- "How does this work?" β†’ State diagram or Flowchart +- "Build a habit" β†’ Flowchart (habit stacking) or User journey +- "Plan my day" β†’ Timeline or Gantt (time-blocked) + +#### Always: +βœ… Use calming colors (forest/neutral theme) +βœ… Limit to 3-5 chunks per section +βœ… Be compassionate and realistic +βœ… Validate with Mermaid tool +βœ… Provide usage instructions +βœ… Offer to save to Obsidian +βœ… Properly URL-encode playground links (especially `
` tags) + +#### Never: +❌ Judgmental language ("just" or "should") +❌ Unrealistic time estimates +❌ Too many nodes/elements +❌ Bright clashing colors +❌ Skip encouragement and validation \ No newline at end of file diff --git a/skills/neurodivergent-visual-org/references/accountability-support.md b/skills/neurodivergent-visual-org/references/accountability-support.md new file mode 100644 index 0000000..212a565 --- /dev/null +++ b/skills/neurodivergent-visual-org/references/accountability-support.md @@ -0,0 +1,320 @@ +--- +created: 2025-11-02T21:50 +updated: 2025-11-02T21:51 +--- +# Accountability & Support Planning + +## Overview + +Accountability patterns help create external support systems that work WITH neurodivergent brains. Includes body doubling, check-ins, and knowing when/how to reach out. + +## When to Use + +- User mentions working alone feels impossible +- User asks about accountability partners or body doubling +- User struggles to start tasks without external pressure +- User mentions isolation or needing company +- User asks "how do I stay accountable?" +- User needs help knowing when to ask for support + +## Pattern: Body Doubling Session Plan + +Use when user wants to try body doubling (working alongside someone). + +```mermaid +flowchart TD + Start[Want to try body doubling?] --> Why[Why it works:
Presence = external regulation
Mirror neurons = motivation
Parallel play for adults] + + Why --> Find{Find a body double} + + Find -->|Friend/partner| Personal[In person OR video call
They work on their thing
You work on yours] + Find -->|Online community| Virtual[Body doubling apps:
Focusmate
Flow Club
Caveday
Study streams] + Find -->|No one available| Self[Self-doubling:
Work in cafe
Library
Public space] + + Personal --> Setup[Setup the session] + Virtual --> Setup + Self --> Setup + + Setup --> Rules[Session rules:
5 min: Check in
Share what you're working on
45-50 min: Work silently
5 min: Check out
Share what you did] + + Rules --> During[During session:
β€’ No chatting during work time
β€’ Camera on if virtual
β€’ Minimal interaction
β€’ Parallel presence only] + + During --> Works{Does it help?} + + Works -->|Yes| Regular[Schedule regular sessions
Works best with consistency] + Works -->|Not sure| Try[Try 3 sessions
before deciding] + Works -->|No| Other[Try other support:
Time-boxing
Accountability check-ins
Working in public] + + Regular --> Tips[Tips for success:
β€’ Same time helps
β€’ Match energy levels
β€’ Okay to do different tasks
β€’ End on time] + + style Start fill:#e1f5ff + style Why fill:#fff3cd + style Tips fill:#d4f1d4 +``` + +**What body doubling is NOT:** +- Not collaboration (you work separately) +- Not socializing (minimal talking) +- Not teaching/helping (just presence) +- Not pressure (gentle accountability) + +**What it IS:** +- Parallel work +- Borrowed motivation +- External regulation +- Warm companionship + +## Pattern: Accountability Check-In Schedule + +Use when user wants regular check-ins but not constant body doubling. + +```mermaid +flowchart LR + subgraph Monday[" Monday Morning"] + M1[Plan week
10 min] + M2[Share plan with
accountability partner
5 min] + end + + subgraph Daily[" Each Day"] + D1[Morning:
What's the ONE thing
for today?
Text or post
2 min] + D2[Evening:
Did you do it?
What got in the way?
Text or post
2 min] + end + + subgraph Friday[" Friday Evening"] + F1[Weekly review:
What worked?
What didn't?
Adjust next week
15 min] + F2[Share with partner
Or journal
5 min] + end + + Monday --> Daily --> Daily --> Daily --> Daily --> Friday + + Partner[Accountability partner
checks your posts
You check theirs
No judgment,
just presence] -.-> Monday + + style Monday fill:#e1f5ff + style Daily fill:#fff3cd + style Friday fill:#fef3c7 +``` + +**Accountability partner guidelines:** +- NOT a manager or supervisor +- Someone also working on their goals +- Reciprocal support +- Check in on schedule +- Celebrate wins together +- No shame about struggles + +**Where to find accountability partners:** +- ADHD online communities +- Friends with similar goals +- Coworkers (if appropriate) +- Paid accountability coaches +- Group programs + +## Pattern: When to Reach Out Decision Tree + +Use when user struggles knowing when to ask for help vs. figure it out alone. + +```mermaid +flowchart TD + Stuck[Feeling stuck/
struggling] --> Try{Have you tried
solving it yourself?} + + Try -->|No| Quick[Try for 10-15 min
first] + Try -->|Yes| How{How long have
you been stuck?} + + Quick --> Tried[Tried for 10-15 min] + + Tried --> How + + How -->|< 30 min| Wait[Try a different approach
Take a break
Come back to it] + How -->|30 min - 2 hours| Check{Is this time-sensitive
OR blocking other work?} + How -->|> 2 hours| Reach[Reach out now
You've done your part] + + Check -->|Yes| Reach + Check -->|No| Post[Post in async channel
or scheduled check-in
Continue other work] + + Reach --> Who[Who to reach out to?] + + Who --> List[Options:
β€’ Teammate who knows this
β€’ Manager if unsure who
β€’ Online community
β€’ Friend who gets it
β€’ Professional if serious] + + List --> How2[How to ask:
'I'm stuck on X
I've tried Y and Z
Still not working
Can you help?'] + + How2 --> After[After getting help:
Say thank you
Document solution
Offer help back later] + + style Stuck fill:#fff3cd + style Reach fill:#d4f1d4 + style After fill:#e1f5ff +``` + +**Important mindset shifts:** +- Asking for help = strength, not weakness +- 2 hours stuck = too long alone +- Documenting = helping future you +- Reciprocal support = healthy + +**ADHD-specific note:** "I should figure this out" can trap you for hours. Set a timer when starting. + +## Pattern: Support Network Map + +Use when user needs to identify their support system. + +```mermaid +flowchart TD + You[You] --> Types{Types of support
you need} + + Types --> Task[Task/Work Support] + Types --> Emotional[Emotional Support] + Types --> Social[Social Connection] + Types --> Practical[Practical Help] + + Task --> T1[Who can help with:
β€’ Coworking/body doubling
β€’ Technical questions
β€’ Accountability
β€’ Feedback on work] + + Emotional --> E1[Who can help with:
β€’ Listening when overwhelmed
β€’ Validation
β€’ Encouragement
β€’ Non-judgmental presence] + + Social --> S1[Who can help with:
β€’ Hanging out
β€’ Shared activities
β€’ Fun without pressure
β€’ Belonging] + + Practical --> P1[Who can help with:
β€’ Emergency childcare
β€’ Ride if car breaks down
β€’ Advice on life stuff
β€’ Practical problem-solving] + + T1 --> Map1[Map your people:
Name each person
What they're good for
How to reach them] + E1 --> Map1 + S1 --> Map1 + P1 --> Map1 + + Map1 --> Gaps{Notice any gaps?} + + Gaps -->|Big gap| Build[How to build this:
Join communities
Take a class
Reach out to acquaintances
Try new spaces] + Gaps -->|Pretty covered| Great[You have a network!
Reach out regularly
Don't wait for crisis] + + style You fill:#e1f5ff + style Map1 fill:#fff3cd + style Great fill:#d4f1d4 +``` + +**Key insight:** No one person = all support types. That's too much pressure. Different people for different needs. + +**How to build support:** +- Start with ONE type of support +- Online communities count as real support +- Reciprocal support = sustainable +- Regular check-ins > crisis-only + +## Pattern: Async Accountability System + +Use when user can't find real-time accountability but still needs external structure. + +```mermaid +flowchart LR + subgraph Setup[" Setup (One Time)"] + S1[Choose platform:
Discord
Slack
Notion
Bullet journal
Voice memos] + S2[Create daily template:
Today's goal:
Progress updates:
Blockers:
Done for the day:] + end + + subgraph Morning[" Each Morning"] + M1[Fill in goal
2 min] + M2[Post/write it
1 min] + end + + subgraph Throughout[" Throughout Day"] + W1[Update as you work
Optional, not required] + W2[If stuck:
Post blocker
Ask for async help] + end + + subgraph Evening[" Each Evening"] + E1[Mark what got done
2 min] + E2[Note what didn't
No judgment
Just data
1 min] + E3[Read own posts
from past week
Notice patterns
3 min] + end + + Setup --> Morning --> Throughout --> Evening + + Note[The act of writing
creates accountability
even if no one reads it] -.-> Morning + + style Setup fill:#e1f5ff + style Morning fill:#fff3cd + style Evening fill:#fef3c7 +``` + +**Why async works:** +- No scheduling required +- Works across time zones +- Reduces social pressure +- Creates documentation +- Private or public (your choice) + +**Bonus:** Reading your own history = see progress you'd otherwise forget. + +## Pattern: Crisis Support Protocol + +Use when user needs to define support plan for bad days/burnout. + +```mermaid +flowchart TD + Normal[Normal functioning] --> Watch{Early warning signs} + + Watch -->|Seeing signs| Yellow[Yellow Alert:
Missing habits
Increased irritability
Avoiding people
Sleep disrupted] + + Yellow --> Act1[Actions:
β€’ Tell one person
β€’ Clear tomorrow's calendar
β€’ Lower expectations
β€’ Do minimum viable routine
β€’ Rest] + + Act1 --> Check1{Getting worse?} + + Check1 -->|No, stabilizing| Back1[Continue yellow actions
Monitor daily] + Check1 -->|Yes| Orange[Orange Alert:
Can't work effectively
Feeling overwhelmed
Struggling with basics
Isolation increasing] + + Orange --> Act2[Actions:
β€’ Reach out to 2-3 people
β€’ Take sick day if needed
β€’ Cancel non-essentials
β€’ Ask for practical help
β€’ See therapist if you have one] + + Act2 --> Check2{Crisis level?} + + Check2 -->|No| Back2[Continue orange actions
Check in daily with someone] + Check2 -->|Yes| Red[Red Alert:
Thoughts of harm
Can't function
Need immediate help] + + Red --> Emergency[CALL SOMEONE NOW:
β€’ Therapist
β€’ Crisis hotline: 988
β€’ Trusted person
β€’ Emergency services

This is what they're for] + + Back1 --> Monitor[Keep monitoring
Slowly resume normal] + Back2 --> Monitor + + style Yellow fill:#fef3c7 + style Orange fill:#fed7aa + style Red fill:#fecaca + style Emergency fill:#f87171 +``` + +**Set up BEFORE crisis:** +- List your warning signs +- List your support people + contact info +- List what helps when struggling +- Review every 6 months + +**Share this plan with:** One trusted person who can check on you. + +## Language Guidelines + +**Use connection-affirming, shame-reducing language:** + +βœ… DO: +- "Asking for help is a skill" +- "You don't have to do everything alone" +- "Support is for everyone, not just crisis" +- "Different people for different needs" +- "Reciprocal support is healthy" +- "Connection is as important as productivity" + +❌ DON'T: +- "You should be able to handle this" +- "Don't be a burden" +- "You're asking for help too much" +- "Figure it out yourself" +- "Stop being needy" + +## Building Support Capacity + +**For ADHD specifically:** +- Isolation worsens symptoms +- External regulation helps executive function +- Body doubling = borrowed motivation +- Regular check-ins = external memory +- Shame prevents asking for help + +**Start small:** +- One accountability partner +- One body doubling session +- One support person identified +- One async check-in system +- Build from there diff --git a/skills/neurodivergent-visual-org/references/current-state-boards.md b/skills/neurodivergent-visual-org/references/current-state-boards.md new file mode 100644 index 0000000..8d6e768 --- /dev/null +++ b/skills/neurodivergent-visual-org/references/current-state-boards.md @@ -0,0 +1,267 @@ +--- +created: 2025-11-02T21:50 +updated: 2025-11-02T21:51 +--- +# Current State Tracking Patterns + +## Overview + +Current state visualizations help answer "what's on my plate right now?" and "where is everything?" They make invisible work visible and help manage cognitive load. + +## When to Use + +- User asks "what should I focus on?" +- User feels overwhelmed by "too many things" +- User needs to see what's active vs. waiting +- User mentions context-switching fatigue +- User wants to track progress on multiple fronts + +## Pattern: Simple Kanban Board + +Use for tracking active tasks through workflow states. + +```mermaid +graph LR + subgraph Backlog[" πŸ“‹ To Do"] + T1[Plan Q1 goals] + T2[Schedule dentist] + T3[Research new laptop] + end + + subgraph InProgress[" 🚧 In Progress"] + I1[Draft team doc
⚑⚑⚑
45 min left] + I2[Order birthday gift
⚑
10 min left] + end + + subgraph Blocked[" ⏸️ Waiting/Blocked"] + B1[Finish expense report
Waiting for receipts] + B2[Start new project
Waiting for approval] + end + + subgraph Done[" βœ… Done Today"] + D1[Responded to emails] + D2[Updated calendar] + D3[Watered plants] + end + + Backlog --> InProgress + InProgress --> Done + InProgress --> Blocked + Blocked --> InProgress + + style InProgress fill:#fff3cd + style Done fill:#d4f1d4 + style Blocked fill:#f8d7da + style Backlog fill:#e1f5ff +``` + +**Key features:** +- Visual separation of states +- "Waiting/Blocked" category acknowledges not everything is in your control +- "Done today" section for celebrating progress +- Energy indicators (⚑) on in-progress items +- Time estimates for active work + +**Limit in-progress items to 2-3** - more = cognitive overload. + +## Pattern: Energy/Priority Matrix + +Use when user needs to decide what to focus on based on energy AND importance. + +```mermaid +%%{init: {'theme':'base'}}%% +quadrantChart + title Task Prioritization Matrix + x-axis Low Energy Cost --> High Energy Cost + y-axis Low Impact --> High Impact + quadrant-1 "Schedule it (High energy, high impact)" + quadrant-2 "Do now (Low energy, high impact)" + quadrant-3 "Do when tired (Low energy, low impact)" + quadrant-4 "Question it (High energy, high impact)" + Respond to client email: [0.2, 0.85] + File expenses: [0.3, 0.4] + Write project proposal: [0.85, 0.9] + Organize desktop files: [0.5, 0.3] + Quick team check-in: [0.3, 0.7] + Deep work on feature: [0.9, 0.85] + Water plants: [0.15, 0.2] + Review design mockups: [0.6, 0.8] +``` + +**How to use:** +1. **Top-right (High impact, high energy)**: Schedule dedicated time +2. **Top-left (High impact, low energy)**: Do these first +3. **Bottom-left (Low impact, low energy)**: Do when tired/low motivation +4. **Bottom-right (Low impact, high energy)**: Question if necessary + +**Key insight:** Not everything urgent is high-energy. Not everything important needs peak focus. + +## Pattern: Context-Based Current State + +Use when user works across multiple contexts (personal, work, home). + +```mermaid +flowchart TD + Today[Today's Focus] --> Contexts{What context
are you in?} + + Contexts --> Work[πŸ’Ό Work Context] + Contexts --> Home[🏠 Home Context] + Contexts --> Personal[🧘 Personal Context] + + Work --> W1[Active: Finish slides
⚑⚑⚑ 1 hour
Due: Tomorrow] + Work --> W2[Waiting: Feedback from team
Check: Monday] + Work --> W3[Backlog: Plan Q2
Start: Next week] + + Home --> H1[Active: Meal prep
⚑⚑ 45 min
Do: Tonight] + Home --> H2[Active: Order supplies
⚑ 10 min
Do: Now] + Home --> H3[Waiting: Furniture delivery
Arrives: Thursday] + + Personal --> P1[Active: Call friend
⚑ 15 min
Do: This weekend] + Personal --> P2[Backlog: Research therapists
Start: When ready] + + style Today fill:#e1f5ff + style W1 fill:#fff3cd + style H1 fill:#fff3cd + style H2 fill:#fff3cd + style P1 fill:#fff3cd +``` + +**Key features:** +- Separates contexts to reduce cognitive load +- Shows what's active in each context +- Helps with context-switching awareness +- Acknowledges different energy states for different contexts + +## Pattern: Sprint/Time-Box Current State + +Use when user wants to see what they're committing to for a specific time period. + +```mermaid +gantt + title This Week's Focus (Nov 4-8) + dateFormat YYYY-MM-DD + section Monday + Review emails & calendar :done, 2024-11-04, 1h + Team standup :done, 2024-11-04, 30m + Deep work: Draft proposal :active, 2024-11-04, 2h + section Tuesday + Client call :2024-11-05, 1h + Finish proposal :2024-11-05, 2h + Admin tasks :2024-11-05, 1h + section Wednesday + Meeting-free deep work day :crit, 2024-11-06, 6h + section Thursday + Team sync :2024-11-07, 1h + Review feedback :2024-11-07, 2h + 1:1 with manager :2024-11-07, 30m + section Friday + Wrap up loose ends :2024-11-08, 2h + Weekly review :2024-11-08, 30m + Light admin work :2024-11-08, 1h +``` + +**Key features:** +- Time-bound commitment (reduces overwhelm) +- Shows realistic workload for the week +- Includes admin/overhead time +- Protected focus time visible +- Can see if overcommitted + +**Guideline:** If more than 6 hours of active work per day β†’ overcommitted. + +## Pattern: "Too Many Things" Triage + +Use when user is overwhelmed and needs to quickly sort through mental clutter. + +```mermaid +flowchart TD + Overwhelm[😰 Everything feels urgent] --> List[Brain dump:
List everything
in your head
5 minutes] + + List --> Sort{For each item,
ask:} + + Sort --> Q1{Will something
bad happen if I
don't do this
in 48 hours?} + + Q1 -->|Yes| Urgent[πŸ”₯ Truly Urgent
Max 2-3 items] + Q1 -->|No| Q2{Do I actually
have to do this,
or is it 'nice
to have'?} + + Q2 -->|Must do| Important[πŸ“Œ Important
Schedule time] + Q2 -->|Nice to have| Later[πŸ’­ Maybe Later
Park it for now] + Q2 -->|Not sure| Clarify[❓ Need Info
Ask someone] + + Urgent --> Today[Do today:
ONE urgent thing
at a time] + Important --> Week[Schedule this week:
In specific time slots] + Later --> Forget[Move to 'someday'
list and forget
for now] + Clarify --> Ask[Send one email
to get clarity] + + style Overwhelm fill:#f8d7da + style Today fill:#fff3cd + style Week fill:#e1f5ff + style Forget fill:#d4f1d4 +``` + +**Key features:** +- Starts from emotional state +- Rapid sorting without overthinking +- Permission to park things +- Limits "urgent" to what's truly urgent +- Ends with clear next actions + +## Pattern: Completion Visibility + +Use when user struggles to see progress or feels like nothing gets done. + +```mermaid +flowchart LR + Week[This Week] --> Mon[Monday βœ…] + Week --> Tue[Tuesday βœ…] + Week --> Wed[Wednesday βœ…] + Week --> Thu[Thursday πŸ‘‰] + Week --> Fri[Friday] + + Mon --> M1[βœ… Sent client email
βœ… Updated slides
βœ… Watered plants] + Tue --> T1[βœ… Team meeting
βœ… Expense report
βœ… Ordered supplies] + Wed --> W1[βœ… Deep work session
βœ… Reviewed PRs
βœ… Made dinner] + Thu --> T2[⏳ In progress:
β€’ Draft document
β€’ Schedule calls] + Fri --> F1[πŸ“‹ Planned:
β€’ Weekly review
β€’ Wrap up tasks] + + style Mon fill:#d4f1d4 + style Tue fill:#d4f1d4 + style Wed fill:#d4f1d4 + style Thu fill:#fff3cd + style Fri fill:#e1f5ff +``` + +**Key features:** +- Shows completed work (often invisible) +- Includes "tiny" tasks (watered plants counts!) +- Current day highlighted +- Builds evidence of progress +- Combats "I got nothing done" feeling + +## Language Guidelines + +**Use validating, pressure-reducing language:** + +βœ… DO: +- "You can only work on 2-3 things at once" +- "It's okay to say no to low-priority items" +- "What can wait?" +- "What's blocking you that's outside your control?" +- "You've done more than you realize" +- "Small progress is still progress" + +❌ DON'T: +- "You should be able to handle more" +- "Just get it all done" +- "Why isn't this finished yet?" +- "You're not being productive enough" +- "Stop being lazy" + +## Capacity Guidelines + +Help users avoid overcommitment: +- **Active work limit**: 2-3 items simultaneously +- **Daily capacity**: 4-6 hours of focused work (not 8!) +- **Meeting tolerance**: Different for everyone, but track it +- **Context switches**: Each switch costs 10-15 min of cognitive recovery +- **Buffer time**: Plan for 60-70% of available time, not 100% diff --git a/skills/neurodivergent-visual-org/references/decision-tools.md b/skills/neurodivergent-visual-org/references/decision-tools.md new file mode 100644 index 0000000..b7dd354 --- /dev/null +++ b/skills/neurodivergent-visual-org/references/decision-tools.md @@ -0,0 +1,191 @@ +--- +created: 2025-11-02T21:50 +updated: 2025-11-11T05:24 +--- +# Decision Tools Patterns + +## Overview + +Decision tools help navigate complex choices, reduce decision paralysis, and externalize decision-making processes that can loop endlessly in neurodivergent minds. + +## When to Use + +- User feels stuck between options +- User is overthinking a decision +- User mentions analysis paralysis or decision fatigue +- User needs to weigh multiple factors +- User asks "should I...?" + +## Pattern: Simple Decision Tree + +Use for yes/no decisions or choices with clear criteria. + +```mermaid +flowchart TD + Start[Should I go to this social event?] --> Energy{Do I have
enough energy?} + Energy -->|No| Rest[Skip it
Rest is valid] + Energy -->|Maybe| Check{Will there be
people I like?} + Energy -->|Yes| Check + + Check -->|Yes| Commit[Go for 1-2 hours
Give yourself permission
to leave early] + Check -->|Not sure| Info{Can I find out
who's going?} + Check -->|No| Benefit{Is there another
benefit?} + + Info -->|Yes| Ask[Ask organizer
Make informed choice] + Info -->|No| Gut{Does your gut
say go?} + + Gut -->|Yes| Trial[Try it for 1 hour
You can always leave] + Gut -->|No| Rest + + Benefit -->|Yes| Weigh[List pros & cons
See matrix pattern] + Benefit -->|No| Rest + + style Start fill:#e1f5ff + style Rest fill:#f8d7da + style Commit fill:#d4f1d4 + style Trial fill:#fff3cd +``` + +**Key features:** +- Acknowledges "no" is a valid answer +- Includes energy level as primary factor +- Gives permission to change mind / leave early +- No judgment for any path + +## Pattern: Weighted Decision Matrix + +Use for complex decisions with multiple factors. + +```mermaid +graph TD + subgraph Options + A[Option A:
Current Job] + B[Option B:
New Company] + C[Option C:
Freelance] + end + + subgraph "Factors (1-5 scale)" + F1[Mental Health Impact] + F2[Financial Stability] + F3[Growth Opportunity] + F4[Work-Life Balance] + F5[Team/Culture Fit] + end + + A --> Score1[Total: 16/25
βœ“ Stable, known
⚠ Limited growth
⚠ Burnout risk] + B --> Score2[Total: 19/25
βœ“ Better pay
βœ“ Growth opportunity
⚠ Unknown culture] + C --> Score3[Total: 17/25
βœ“ Flexibility
βœ“ Control
⚠ Income uncertainty] + + Score1 --> Think[Reflect:
Which tradeoffs
matter most to you
RIGHT NOW?] + Score2 --> Think + Score3 --> Think + + style Think fill:#fff3cd +``` + +**Template for actual use:** +Create a table with: +- Rows: Your options +- Columns: Important factors (rate each 1-5) +- Total scores + key pros/cons + +Then visualize the decision with the graph above. + +**Key features:** +- Externalizes internal deliberation +- Makes tradeoffs explicit +- No "right answer" - shows what matters to YOU +- Acknowledges context (what matters "right now") + +## Pattern: "If This, Then That" Logic + +Use when decision depends on future unknowns or requires contingency planning. + +```mermaid +flowchart LR + Start[Accept freelance project?] --> Try[Try it for 1 month] + + Try --> Month1{After 1 month
check-in} + + Month1 -->|Loving it| Cont1[Continue
Set another check-in
for month 3] + Month1 -->|It's okay| Assess1[List what's working
and what's not
Decide if worth it] + Month1 -->|Hating it| Exit1[Finish current work
Don't renew
No shame] + + Cont1 --> Month3{After 3 months
check-in} + Month3 -->|Still good| Cont2[Keep going
You found something
that works!] + Month3 -->|Declining| Assess2[Time to reassess
or pivot] + + style Start fill:#e1f5ff + style Cont2 fill:#d4f1d4 + style Exit1 fill:#f8d7da + style Assess1 fill:#fff3cd + style Assess2 fill:#fff3cd +``` + +**Key features:** +- Removes pressure to know the future +- Built-in check-in points +- Permission to change your mind +- "Try it and see" instead of "commit forever" + +## Pattern: Elimination Decision + +Use when overwhelmed by too many options (restaurants, vacation spots, job offers). + +```mermaid +flowchart TD + Start[8 vacation options] --> Must[Filter by
must-haves] + + Must --> List1[4 options remain] + + List1 --> Deal[Remove any
deal-breakers] + + Deal --> List2[2 options remain] + + List2 --> Gut{Which one makes
you more excited?} + + Gut -->|Option A| Pick1[Book Option A
Stop researching] + Gut -->|Option B| Pick2[Book Option B
Stop researching] + Gut -->|Both seem equal| Coin[Flip a coin
If you feel disappointed,
pick the other one] + + Coin --> Done[Decision made!
No more second-guessing] + Pick1 --> Done + Pick2 --> Done + + style Start fill:#e1f5ff + style Done fill:#d4f1d4 +``` + +**Key features:** +- Reduces decision fatigue through filtering +- Uses gut-check method for final tie-breaker +- Coin flip trick reveals true preference +- Explicit "stop researching" boundary + +## Language Guidelines + +**Use reassuring, permission-giving language:** + +βœ… DO: +- "There's no perfect answer" +- "You can change your mind later" +- "What matters most to you *right now*?" +- "Trust your gut" +- "You can try it and see" +- "Not deciding is deciding - and that's okay too" + +❌ DON'T: +- "Make the right choice" +- "Think it through more carefully" +- "You should know by now" +- "Just pick one" +- "Everyone else would..." + +## Anti-Perfectionism Reminders + +Include these where relevant: +- "Done is better than perfect" +- "You can course-correct later" +- "Most decisions are reversible" +- "Your future self will figure it out" +- "Good enough is actually good enough" diff --git a/skills/neurodivergent-visual-org/references/focus-regulation.md b/skills/neurodivergent-visual-org/references/focus-regulation.md new file mode 100644 index 0000000..365b5bd --- /dev/null +++ b/skills/neurodivergent-visual-org/references/focus-regulation.md @@ -0,0 +1,345 @@ +--- +created: 2025-11-02T21:50 +updated: 2025-11-02T21:51 +--- +# Focus & Regulation Tools + +## Overview + +Focus and regulation patterns help manage ADHD symptoms in the moment through pre-task preparation, mid-work regulation, and recovery protocols. These are "in the moment" tools for when the brain needs support. + +## When to Use + +- User mentions racing thoughts or can't settle to work +- User asks how to calm down before focusing +- User is in hyperfocus crash and needs recovery +- User mentions overstimulation or sensory overwhelm +- User asks "how do I focus better?" +- User needs help with emotional regulation +- User mentions anxiety preventing work + +## Pattern: Pre-Task Calm-Down Protocol + +Use when user needs to regulate before starting focused work. + +```mermaid +flowchart TD + Start[Need to focus but
brain is racing] --> Check{Current state check} + + Check --> Anxious[Anxious/
Overwhelmed/
Wound up] + Check --> Scattered[Scattered/
Can't settle/
Restless] + Check --> Low[Low energy/
Foggy/
Unmotivated] + + Anxious --> A1[Regulation menu:
Pick 1-2 things] + Scattered --> S1[Grounding menu:
Pick 1-2 things] + Low --> L1[Activation menu:
Pick 1-2 things] + + A1 --> A2[β€’ Box breathing 2 min
β€’ Progressive muscle relaxation
β€’ Splashing cold water
β€’ 5-4-3-2-1 grounding
β€’ Write worry list] + + S1 --> S2[β€’ Brain dump for 3 min
β€’ Physical movement
β€’ Touch different textures
β€’ Name 10 things you see
β€’ Heavy work proprioception] + + L1 --> L2[β€’ Cold shower/splash
β€’ Upbeat music 1 song
β€’ Quick movement
β€’ Caffeine if you use it
β€’ Change location] + + A2 --> After[After regulation:
Try to start work] + S2 --> After + L2 --> After + + After --> Works{Can you focus now?} + + Works -->|Yes| Go[Great! Set timer
Start working
You prepared well] + Works -->|Somewhat| Try[Try for 10 min
Reassess after
Progress > perfect] + Works -->|No| Honor[Honor your limits today
Maybe this is a rest day
Or do low-energy tasks] + + style Start fill:#fff3cd + style Check fill:#e1f5ff + style Go fill:#d4f1d4 + style Honor fill:#fef3c7 +``` + +**Key insight:** Not every state can be regulated into focus. Sometimes the answer is "not today." + +**Create your own regulation menu:** Track what actually helps YOU, not what "should" work. + +## Pattern: Mid-Work Regulation Check-In + +Use when user is working but struggling to maintain focus. + +```mermaid +flowchart TD + Working[Working on task] --> Struggle[Noticing difficulty
focusing] + + Struggle --> Pause[PAUSE for 2 min
Don't push through] + + Pause --> What{What's happening?} + + What --> Physical[Physical discomfort:
Hungry
Thirsty
Need bathroom
Uncomfortable position] + What --> Mental[Mental fatigue:
Been working too long
Task too hard
Brain tired] + What --> Emotional[Emotional dysregulation:
Frustrated
Anxious
Bored
Understimulated] + What --> Environment[Environment issues:
Too loud
Too quiet
Wrong temperature
Bad lighting] + + Physical --> Fix1[Fix immediately:
Drink water
Eat snack
Use bathroom
Adjust position
2-5 min] + + Mental --> Fix2[Take a real break:
10-15 min
Away from workspace
Movement preferred
Then reassess] + + Emotional --> Fix3[Regulate first:
2 min breathing
Name the feeling
Quick movement
Change sensory input] + + Environment --> Fix4[Adjust now:
Headphones/earplugs
Adjust temp
Better lighting
Move locations
2 min] + + Fix1 --> Resume[Resume work] + Fix2 --> Resume + Fix3 --> Resume + Fix4 --> Resume + + Resume --> Better{Improvement?} + + Better -->|Yes| Continue[Keep working
Check in again
in 20-30 min] + Better -->|No| Stop[Stop for now
This task isn't happening
Switch to something else
OR
Call it a day] + + style Pause fill:#fff3cd + style Resume fill:#e1f5ff + style Continue fill:#d4f1d4 + style Stop fill:#fef3c7 +``` + +**Don't push through:** Pushing = burnout. Pausing = sustainable. + +**Track patterns:** Notice WHEN focus breaks. Morning? After lunch? After 45 min? Adjust accordingly. + +## Pattern: Hyperfocus Crash Recovery + +Use when user has crashed after hyperfocus session. + +```mermaid +flowchart LR + Crash[After hyperfocus:
Exhausted
Depleted
Can't function] --> First[First 10 min:
Just breathe
You're not broken
This is normal] + + First --> Needs[Check basic needs:
IMMEDIATELY] + + Needs --> N1[β€’ Drink water
β€’ Eat something
β€’ Use bathroom
β€’ Change position
β€’ Blink/rest eyes] + + N1 --> Rest[Rest period:
30-60 min minimum] + + Rest --> R1[Recovery activities:
β€’ Lie down
β€’ Close eyes
β€’ Gentle stretching
β€’ Quiet space
β€’ No screens if possible] + + R1 --> After{After rest:} + + After --> Assess[Assess capacity:
What can you do now?] + + Assess --> Options[Options:
Low: Rest more, minimal tasks
Medium: Light admin, easy wins
High: Unusual, but okay to continue] + + Options --> Prevent[Prevention for next time:
β€’ Set hyperfocus alarm
β€’ Scheduled breaks
β€’ Someone to interrupt you
β€’ Post-it notes
β€’ Better than recovery] + + style Crash fill:#fecaca + style First fill:#fff3cd + style Rest fill:#fef3c7 + style Prevent fill:#e1f5ff +``` + +**Hyperfocus is NOT a superpower:** It's a regulation difficulty. The crash costs more than the productivity gained. + +**Prevention > recovery:** Set alarms every 45-60 min when hyperfocusing. Interrupt yourself. + +## Pattern: Sensory Regulation Toolkit + +Use when user needs to adjust sensory input to support focus. + +```mermaid +flowchart TD + Need[Need sensory adjustment] --> What{What's the issue?} + + What --> Over[Overstimulated:
Too much input
Overwhelmed
Irritated by sounds/lights] + What --> Under[Understimulated:
Bored
Restless
Can't focus
Need more input] + What --> Mix[Mixed:
Some things too much
Some not enough] + + Over --> Reduce[Reduce input:] + Under --> Increase[Increase input:] + Mix --> Balance[Balance carefully:] + + Reduce --> R1[β€’ Noise-canceling headphones
β€’ Earplugs
β€’ Dim lights
β€’ Sunglasses indoors if needed
β€’ Remove visual clutter
β€’ Quiet space
β€’ Soft textures] + + Increase --> I1[β€’ White noise or music
β€’ Fidget tools
β€’ Gum or crunchy snacks
β€’ Movement breaks
β€’ Textured objects
β€’ Standing desk
β€’ Weighted items] + + Balance --> B1[β€’ Headphones + instrumental music
β€’ Bright workspace + dim surroundings
β€’ Fidget + quiet environment
β€’ Movement breaks + focused sessions] + + R1 --> Try[Try adjustments
Notice what helps] + I1 --> Try + B1 --> Try + + Try --> Track[Track what works:
Keep a list
Your sensory profile
is unique to YOU] + + Track --> Kit[Build your toolkit:
Items you can access
at home and work
Portable options] + + style Over fill:#fecaca + style Under fill:#fed7aa + style Mix fill:#fef3c7 + style Kit fill:#d4f1d4 +``` + +**Common ADHD sensory needs:** +- Background noise (can't focus in silence) +- Fidgeting (helps concentration, not distraction) +- Movement (standing/walking while thinking) +- Oral stimulation (gum, crunchy snacks) +- Proprioception (weighted blanket, tight clothing) + +**Your needs β‰  stereotypes:** You know what helps. Trust yourself. + +## Pattern: Emotional Regulation for Focus + +Use when user's emotional state is blocking ability to focus. + +```mermaid +flowchart TD + Emotional[Strong emotion
preventing focus] --> Name[Step 1:
Name the emotion
1 min] + + Name --> Examples[Anxious?
Frustrated?
Sad?
Angry?
Ashamed?
Overwhelmed?
Excited?] + + Examples --> Accept[Step 2:
Accept it's there
'I'm feeling X
and that's okay'
1 min] + + Accept --> Body[Step 3:
Where in your body?
Notice physical sensations
1 min] + + Body --> Choose{Step 4:
Choose response} + + Choose --> Express[Express it:
β€’ Write it out 3 min
β€’ Voice memo to self
β€’ Draw/scribble
β€’ Tell someone
β€’ Move it through body] + + Choose --> Regulate[Regulate it:
β€’ Box breathing 2 min
β€’ Cold water on face
β€’ Progressive relaxation
β€’ Bilateral stimulation
β€’ Self-havening] + + Choose --> Park[Park it for later:
β€’ Acknowledge: 'Not now'
β€’ Write 'Will address at 3pm'
β€’ Set reminder
β€’ Promise to come back
β€’ Then refocus] + + Express --> After[After 5-10 min:] + Regulate --> After + Park --> After + + After --> Can{Can you focus now?} + + Can -->|Yes| Work[Proceed with work
Emotion doesn't have to
be gone completely
Just manageable] + Can -->|No| Honor[The emotion needs
attention now
Not a work moment
Take care of yourself] + + style Emotional fill:#fff3cd + style Accept fill:#fef3c7 + style Work fill:#d4f1d4 + style Honor fill:#e1f5ff +``` + +**ADHD & emotions:** Emotional regulation difficulty is core ADHD symptom. Not a character flaw. + +**Emotions aren't enemies:** They're information. Listen, then choose response. + +## Pattern: Decision Fatigue Recovery + +Use when user has made too many decisions and can't focus. + +```mermaid +flowchart LR + Tired[Decision fatigue:
Can't make choices
Everything feels hard
Indecisive] --> Stop[STOP deciding
for rest of day] + + Stop --> Auto[Switch to
autopilot mode] + + Auto --> Choices[Pre-made choices:
No new decisions] + + Choices --> C1[β€’ Eat usual meal
β€’ Wear comfortable clothes
β€’ Do routine tasks only
β€’ Follow existing plan
β€’ Say no to options
β€’ Pick first available] + + C1 --> Rest[Decision rest period:
2-24 hours
depending on depletion] + + Rest --> Prevent[Prevention:
Reduce daily decisions] + + Prevent --> P1[Strategies:
β€’ Meal rotation
β€’ Capsule wardrobe
β€’ Default routines
β€’ Pre-made plans
β€’ Batch decisions
β€’ Decision-free times] + + P1 --> Protect[Protect decision energy
for what matters:
Not breakfast choice] + + style Tired fill:#fecaca + style Stop fill:#fff3cd + style Protect fill:#d4f1d4 +``` + +**ADHD note:** Executive function includes decision-making. When depleted, everything becomes harder. + +**Decision budget:** You have limited daily decisions. Spend wisely. + +## Pattern: Energy Recovery Protocol + +Use when user needs to recover energy to refocus. + +```mermaid +flowchart TD + Depleted[Energy depleted:
Can't focus
Brain fog
Everything is hard] --> How{How depleted?} + + How -->|Slightly| Quick[Quick recovery:
10-15 min] + How -->|Moderately| Medium[Medium recovery:
30-60 min] + How -->|Severely| Long[Long recovery:
Rest of day] + + Quick --> Q1[β€’ Close eyes 5 min
β€’ Drink water
β€’ Eat protein snack
β€’ Walk outside
β€’ Stretch
β€’ Change location] + + Medium --> M1[β€’ 20-min nap
β€’ Proper meal
β€’ Shower
β€’ Exercise or yoga
β€’ Nature time
β€’ Social break] + + Long --> L1[β€’ Actual sleep
β€’ Full meal rest
β€’ No screens
β€’ Gentle activities only
β€’ Early bedtime
β€’ Tomorrow is new day] + + Q1 --> Return1[Try to return
to work
Adjusted expectations] + M1 --> Return2[Return if possible
Lower intensity tasks
OR call it a day] + L1 --> Done[Accept: Done for today
Rest is productive
Recovery = investment] + + Return1 --> Sustain[To sustain energy:
Regular breaks
Don't deplete fully
Prevention > recovery] + Return2 --> Sustain + Done --> Sustain + + style Depleted fill:#fecaca + style Quick fill:#fff3cd + style Medium fill:#fed7aa + style Long fill:#fef3c7 + style Sustain fill:#d4f1d4 +``` + +**Energy is NOT unlimited:** Working through depletion = bigger crash later. + +**Rest is work:** Recovery time IS productive time. + +## Language Guidelines + +**Use body-affirming, permission-giving language:** + +βœ… DO: +- "Your brain needs what it needs" +- "Sensory needs are real and valid" +- "Emotions are information, not obstacles" +- "Rest is part of the work process" +- "You're not broken, you're dysregulated" +- "Regulation tools are for everyone" + +❌ DON'T: +- "Just focus harder" +- "Push through it" +- "You're being too sensitive" +- "Stop making excuses" +- "Everyone deals with this" +- "You should be able to handle this" + +## Regulation Principles for ADHD + +**What's different:** +- Harder to self-regulate without external support +- More sensitive to sensory input +- Difficulty recognizing depletion until severe +- Longer recovery time after dysregulation +- Need for more frequent breaks +- Higher baseline stimulation needs + +**Design accordingly:** +- External cues (timers, reminders) +- Sensory toolkit easily accessible +- Regular check-ins built into schedule +- Permission to stop before breaking +- Lower expectations during recovery +- Diverse regulation strategies (not just "breathe") + +## Building Your Regulation Practice + +**Start with:** +1. Notice when dysregulated (tracking) +2. Try one regulation tool at a time +3. Track what actually helps +4. Build accessible toolkit +5. Practice in calm, not just crisis +6. Share tools with support people +7. Adjust as needed + +**Remember:** What works for one person may not work for you. Your regulation toolkit is personal. diff --git a/skills/neurodivergent-visual-org/references/habit-building.md b/skills/neurodivergent-visual-org/references/habit-building.md new file mode 100644 index 0000000..65f8411 --- /dev/null +++ b/skills/neurodivergent-visual-org/references/habit-building.md @@ -0,0 +1,350 @@ +--- +created: 2025-11-02T21:50 +updated: 2025-11-02T21:51 +--- +# Habit & Routine Building + +## Overview + +Habit and routine patterns help build sustainable systems through small, stackable actions and momentum-based progression. Designed for ADHD brains that struggle with consistency. + +## When to Use + +- User wants to build a new habit +- User mentions struggling with morning/evening routines +- User asks "how do I make myself do X?" +- User has failed at habit-building before +- User needs accountability or tracking systems +- User mentions "I can never stick with things" + +## Pattern: Tiny Habit Builder + +Use when user wants to start a new habit but struggles with consistency. + +```mermaid +flowchart TD + Start[Want to build a habit] --> Big{What's the
ideal version?} + + Big --> Example1[Example:
'Exercise 1 hour daily'] + Big --> Example2[Example:
'Meditate 20 min'] + Big --> Example3[Example:
'Write 1000 words'] + + Example1 --> Shrink[Shrink it to
absurdly tiny] + Example2 --> Shrink + Example3 --> Shrink + + Shrink --> Tiny1['Put on workout clothes'
2 minutes] + Shrink --> Tiny2['Sit on meditation cushion'
30 seconds] + Shrink --> Tiny3['Open writing doc'
1 minute] + + Tiny1 --> Anchor[Attach to existing habit] + Tiny2 --> Anchor + Tiny3 --> Anchor + + Anchor --> Stack[Habit Stack formula:
'After I [existing habit],
I will [tiny new habit]'] + + Stack --> Examples[Examples:
After I pour coffee,
I will put on workout clothes

After I brush teeth,
I will sit on cushion

After I open laptop,
I will open writing doc] + + Examples --> Do[Do ONLY the tiny version
for 1 week] + + Do --> Check{Doing it consistently?} + + Check -->|No| Smaller[Make it even smaller
OR pick different anchor
OR wrong habit for now] + Check -->|Yes| Celebrate1[Week 1 success!
You proved you can do it] + + Celebrate1 --> Grow{Want to expand?} + + Grow -->|Not yet| Stay[Keep doing tiny version
Consistency > size] + Grow -->|Yes| Add[Add 1 more minute/rep
Just ONE] + + Add --> Week2[Do new version
for 1 week] + Week2 --> Check + + style Start fill:#e1f5ff + style Shrink fill:#fff3cd + style Celebrate1 fill:#d4f1d4 + style Stay fill:#d4f1d4 +``` + +**Why tiny works:** +- Removes activation energy barrier +- Success builds motivation +- Proves to brain you CAN do it +- Easy to restart if you miss a day +- Expands naturally when ready + +**Common mistake:** Starting too big and giving up. Start SO small it feels silly. + +## Pattern: Morning Routine Sequence + +Use when user wants to build a sustainable morning routine. + +```mermaid +flowchart LR + subgraph Phase1[" Week 1-2: Foundation Only"] + P1A[Wake up
+
Get out of bed
1 min] + P1B[Drink water
1 min] + P1C[Open curtains
30 sec] + end + + subgraph Phase2[" Week 3-4: Add One Thing"] + P2A[Foundation routine] + P2B[+
NEW: Quick stretch
OR wash face
OR make bed
2 min] + end + + subgraph Phase3[" Week 5-6: Add Another"] + P3A[Phase 2 routine] + P3B[+
NEW: Eat something
OR 5-min movement
OR plan day
5 min] + end + + subgraph Phase4[" Week 7+: Maintenance"] + P4A[Keep what works
Drop what doesn't
Adjust as needed] + end + + Start[Start here] --> Phase1 + Phase1 --> Phase2 + Phase2 --> Phase3 + Phase3 --> Phase4 + + Note[Takes 6+ weeks to build
a routine that sticks.
That's NORMAL.] -.-> Phase1 + + style Phase1 fill:#e1f5ff + style Phase2 fill:#fff3cd + style Phase3 fill:#fef3c7 + style Phase4 fill:#d4f1d4 +``` + +**Key principles:** +- Start with bare minimum (phase 1) +- Add ONE thing at a time +- Wait 1-2 weeks before adding more +- No guilt about keeping it simple +- Your routine β‰  productivity influencer routines + +**If you miss a day:** Just do phase 1 foundation. Always have a "minimum viable routine." + +## Pattern: Habit Stacking Map + +Use when user has several habits they want to build and needs to see how they connect. + +```mermaid +flowchart TD + Anchor1[Morning anchor:
Alarm goes off] --> H1[Put feet on floor
30 sec] + + H1 --> H2[Drink water
on nightstand
1 min] + + H2 --> H3[Go to bathroom
existing routine] + + H3 --> H4[Weigh self IF tracking
30 sec] + + H4 --> Anchor2[Kitchen anchor:
Start coffee] + + Anchor2 --> H5[Take vitamins
while coffee brews
1 min] + + H5 --> H6[Sit with coffee] --> Branch{Energy check} + + Branch -->|High| Active[Put on workout clothes
Move body
15-30 min] + Branch -->|Low| Gentle[Sit outside
OR stretch
OR just coffee
5-10 min] + + Active --> Anchor3[After movement:
Shower] + Gentle --> Anchor3 + + Anchor3 --> H7[Get dressed
existing routine] + + H7 --> Done[Ready to start day
Total routine:
20-45 min depending
on energy] + + style Anchor1 fill:#fef3c7 + style Anchor2 fill:#fef3c7 + style Anchor3 fill:#fef3c7 + style Done fill:#d4f1d4 +``` + +**Using existing anchors:** +- Alarm, coffee, bathroom = reliable anchors +- Stack new habits onto existing ones +- Chain creates automatic sequence +- Energy check = flexible adaptation + +## Pattern: Momentum Tracker + +Use when user needs visual progress tracking to stay motivated. + +```mermaid +flowchart LR + subgraph Week1[" Week 1"] + W1D1[βœ… Mon] + W1D2[βœ… Tue] + W1D3[βœ… Wed] + W1D4[❌ Thu] + W1D5[βœ… Fri] + W1D6[βœ… Sat] + W1D7[βœ… Sun] + end + + subgraph Week2[" Week 2"] + W2D1[βœ… Mon] + W2D2[βœ… Tue] + W2D3[βœ… Wed] + W2D4[βœ… Thu] + W2D5[βœ… Fri] + W2D6[❌ Sat] + W2D7[βœ… Sun] + end + + subgraph Stats[" Progress"] + Total[14 days attempted
12 days completed
86% success rate
⭐ Amazing!] + end + + Week1 --> Week2 --> Stats + + Note1[Missing 1-2 days per week
is NORMAL and GOOD.
You're being human.] -.-> Week1 + + style W1D1 fill:#d4f1d4 + style W1D2 fill:#d4f1d4 + style W1D3 fill:#d4f1d4 + style W1D4 fill:#fecaca + style W1D5 fill:#d4f1d4 + style W1D6 fill:#d4f1d4 + style W1D7 fill:#d4f1d4 + style W2D1 fill:#d4f1d4 + style W2D2 fill:#d4f1d4 + style W2D3 fill:#d4f1d4 + style W2D4 fill:#d4f1d4 + style W2D5 fill:#d4f1d4 + style W2D6 fill:#fecaca + style W2D7 fill:#d4f1d4 + style Total fill:#fef3c7 +``` + +**Tracking guidelines:** +- Binary is better (βœ… or ❌, no scoring 1-10) +- Weekly view shows patterns +- Missing 1-2 days = still success +- If < 50% for 2 weeks β†’ habit too big, shrink it +- Visual streak = dopamine for ADHD brain + +## Pattern: Habit Recovery Protocol + +Use when user misses days and needs help restarting without shame. + +```mermaid +flowchart TD + Missed[Missed habit for X days] --> Notice[Notice without judgment
'I missed some days'] + + Notice --> Why{Why did you miss?} + + Why -->|Too hard| Shrink[Make habit smaller
Return to Week 1 version] + Why -->|Wrong time| Retime[Try different time of day
or different anchor] + Why -->|Life happened| Normal[That's life.
This is normal.
Not a failure.] + Why -->|Lost motivation| Check[Check: Do you actually
want this habit?] + + Check -->|Not really| Drop[Permission to drop it
Focus on what matters] + Check -->|Yes| Reconnect[Remember WHY
you wanted this] + + Shrink --> Restart[Restart with
tiniest version
ONE TIME] + Retime --> Restart + Normal --> Restart + Reconnect --> Restart + + Restart --> Do[Do it once
today] + + Do --> Celebrate[You restarted!
That's the win.
Tomorrow is
Day 1 again.] + + Drop --> Free[You're free!
Energy for habits
that matter] + + style Notice fill:#fff3cd + style Restart fill:#e1f5ff + style Celebrate fill:#d4f1d4 + style Free fill:#d4f1d4 +``` + +**Restart = normal part of habit building:** +- Missing days β‰  failure +- Restarting β‰  starting over +- You learned what doesn't work +- Each restart is data +- Permission to quit wrong habits + +## Pattern: Evening Wind-Down Sequence + +Use when user struggles with sleep routine or evening transition. + +```mermaid +flowchart LR + subgraph Signal[" 1 Hour Before Bed"] + S1[Set alarm:
'Start winding down'
1 min] + S2[Dim lights
in main spaces
2 min] + end + + subgraph Transition[" 45 Min Before"] + T1[Stop screens
OR switch to calm content
No social media] + T2[Prep tomorrow:
Lay out clothes
Pack bag
5 min] + T3[Kitchen close:
Clean up
Prep coffee
Set out water
5 min] + end + + subgraph Bedroom[" 30 Min Before"] + B1[Enter bedroom] + B2[Change to sleep clothes
Brush teeth
Wash face
10 min] + B3[Do ONE calming thing:
Read
Journal
Stretch
Breathe
10 min] + end + + subgraph Sleep[" Lights Out"] + SL1[In bed
Lights off
No phone
Eyes closed] + end + + Signal --> Transition --> Bedroom --> Sleep + + Note[Total: 1 hour
Adjust times for
your schedule] -.-> Signal + + style Signal fill:#fef3c7 + style Transition fill:#fed7aa + style Bedroom fill:#fecaca + style Sleep fill:#ddd6fe +``` + +**Why evening routine matters for ADHD:** +- Transitions are hard +- Screens = dopamine = delayed sleep +- Routine = cue to brain it's sleep time +- Morning starts the night before + +**Flexibility:** If you miss the 1-hour alarm, start wherever you are. 15-min wind-down > no wind-down. + +## Language Guidelines + +**Use patience-based, anti-perfection language:** + +βœ… DO: +- "Start smaller than you think" +- "Consistency over intensity" +- "Missing days is part of the process" +- "You can restart anytime" +- "Your routine is for YOU" +- "Good enough is perfect" +- "What's the tiniest version?" + +❌ DON'T: +- "Just stick with it" +- "Don't break the streak" +- "You need discipline" +- "Everyone can do this" +- "You're being lazy" +- "Try harder" + +## Habit Science for ADHD + +**What works differently:** +- Dopamine-driven motivation (not willpower) +- Need for novelty (routines get boring fast) +- Difficulty with delayed rewards (track daily, not monthly) +- Sensitive to failure (tiny wins > big fails) +- Time blindness (external cues essential) +- Executive dysfunction (reduce decisions) + +**Design accordingly:** +- Make it SO easy you can't say no +- Add external reminders (alarms, notes, anchors) +- Celebrate tiny wins immediately +- Track visually for dopamine +- Build in flexibility +- Question "should" habits regularly diff --git a/skills/neurodivergent-visual-org/references/project-maps.md b/skills/neurodivergent-visual-org/references/project-maps.md new file mode 100644 index 0000000..b0b981b --- /dev/null +++ b/skills/neurodivergent-visual-org/references/project-maps.md @@ -0,0 +1,264 @@ +--- +created: 2025-11-02T21:50 +updated: 2025-11-11T05:24 +--- +# Project Mapping Patterns + +## Overview + +Project maps help see the big picture while breaking down the path forward. They make invisible work visible and show how pieces connect. + +## When to Use + +- User is starting a new project and doesn't know where to begin +- User feels overwhelmed by project scope +- User needs to see dependencies between tasks +- User asks "what do I need to do for this project?" +- User mentions feeling lost in the middle of a project + +## Pattern: Project Phases Map + +Use for projects with distinct phases or stages. + +```mermaid +flowchart LR + subgraph Phase1[" 🎯 Define Phase (Week 1)"] + P1A[Clarify goal
1 hour] + P1B[List must-haves
30 min] + P1C[Identify constraints
30 min] + end + + subgraph Phase2[" πŸ” Research Phase (Week 2)"] + P2A[Gather examples
2 hours] + P2B[List options
1 hour] + P2C[Pick approach
1 hour] + end + + subgraph Phase3[" πŸ› οΈ Build Phase (Weeks 3-4)"] + P3A[Create outline/structure
2 hours] + P3B[Fill in content
6 hours] + P3C[Initial review
1 hour] + end + + subgraph Phase4[" ✨ Finish Phase (Week 5)"] + P4A[Revise based on feedback
2 hours] + P4B[Final polish
1 hour] + P4C[Ship it
30 min] + end + + Phase1 --> Phase2 + Phase2 --> Phase3 + Phase3 --> Phase4 + + Note1[You are here πŸ‘‰] -.-> Phase1 + + style Phase1 fill:#e1f5ff + style Phase2 fill:#fff3cd + style Phase3 fill:#ffeef0 + style Phase4 fill:#d4f1d4 +``` + +**Key features:** +- Chunks project into manageable phases +- Shows rough time estimates for planning +- Indicates current location ("You are here") +- Each phase has 3-5 tasks maximum +- Emoji help distinguish phases visually + +## Pattern: Dependency Map + +Use when tasks depend on each other or have blocking relationships. + +```mermaid +flowchart TD + Start[Plan Home Office Setup] --> Research[Research desk options
⚑⚑ 2 hours] + Start --> Measure[Measure space
⚑ 15 min] + + Measure --> Layout[Sketch layout options
⚑ 30 min] + Research --> Layout + + Layout --> Budget[Set budget
⚑ 30 min] + + Budget --> Shop[Order desk & chair
⚑⚑ 1 hour] + + Shop --> Wait1[⏳ Wait for delivery
5-7 days] + + Wait1 --> Clear[Clear space
⚑⚑ 1 hour] + Clear --> Assemble[Assemble furniture
⚑⚑⚑ 2-3 hours] + + Assemble --> Arrange[Arrange items
⚑⚑ 1 hour] + + Layout --> Tech[Check cable needs
⚑ 20 min] + Tech --> OrderCables[Order cables if needed
⚑ 15 min] + OrderCables --> Wait2[⏳ Wait for delivery
2-3 days] + Wait2 --> Arrange + + Arrange --> Done[Enjoy new setup!
Take a photo] + + style Start fill:#e1f5ff + style Done fill:#d4f1d4 + style Wait1 fill:#fff3cd + style Wait2 fill:#fff3cd +``` + +**Key features:** +- Shows what can happen in parallel vs. sequentially +- Highlights waiting/blocking periods (⏳) +- Energy indicators for each task (⚑) +- Identifies the critical path +- Celebrates completion + +## Pattern: Overwhelm-to-Action Breakdown + +Use when user says "I don't even know where to start" or project feels too big. + +```mermaid +flowchart TD + Overwhelm[😰 Overwhelming Project:
Plan cross-country move] --> Tiny[What's the tiniest
first step?] + + Tiny --> List[Make a brain dump list
15 min
Everything that comes to mind] + + List --> Group{Can you group
these into
categories?} + + Group -->|Yes| Categories[Group into themes
10 min
Housing, Logistics, Stuff, People] + Group -->|Feels hard| Skip[Skip categorizing
Just pick easiest item] + + Categories --> Pick1[Pick ONE category
to focus on today] + Skip --> Pick2[Pick ONE item
to do today] + + Pick1 --> Micro[Break that ONE thing
into micro-steps] + Pick2 --> Micro + + Micro --> Do[Do first micro-step
10-15 min
That's enough for today] + + Do --> Celebrate[πŸŽ‰ Celebrate!
You started.
That's the hardest part.] + + style Overwhelm fill:#f8d7da + style Celebrate fill:#d4f1d4 + style Do fill:#e1f5ff +``` + +**Key features:** +- Starts from emotional state (overwhelm) +- Reduces to tiniest possible action +- One thing at a time +- Celebrates starting (not finishing) +- No pressure to do more + +## Pattern: Parallel Workstreams + +Use for projects with multiple independent tracks that can happen simultaneously. + +```mermaid +flowchart TD + Start[App Development Project] --> Split{Can be split into
parallel tracks} + + Split --> Design[🎨 Design Track] + Split --> Backend[βš™οΈ Backend Track] + Split --> Content[πŸ“ Content Track] + + subgraph DesignWork[" "] + D1[Wireframes
⚑⚑⚑ 4 hours] + D2[Visual design
⚑⚑⚑ 6 hours] + D3[Prototype
⚑⚑⚑ 3 hours] + D1 --> D2 --> D3 + end + + subgraph BackendWork[" "] + B1[Set up database
⚑⚑ 2 hours] + B2[Build API
⚑⚑⚑ 8 hours] + B3[Testing
⚑⚑ 3 hours] + B1 --> B2 --> B3 + end + + subgraph ContentWork[" "] + C1[Write copy
⚑⚑ 3 hours] + C2[Create examples
⚑⚑ 2 hours] + C3[Review & edit
⚑ 1 hour] + C1 --> C2 --> C3 + end + + Design --> DesignWork + Backend --> BackendWork + Content --> ContentWork + + D3 --> Merge[πŸ”— Integration Phase] + B3 --> Merge + C3 --> Merge + + Merge --> Final[Final polish & launch
⚑⚑⚑ 4 hours] + + style Start fill:#e1f5ff + style Final fill:#d4f1d4 +``` + +**Key features:** +- Shows work can happen in parallel +- Helps delegate or time-shift work +- Makes it clear when tracks must merge +- Can help identify bottlenecks + +## Pattern: Minimum Viable Progress (MVP) + +Use when perfectionism is blocking progress or user needs permission to ship something "incomplete." + +```mermaid +flowchart LR + Start[Portfolio Website Project] --> MVP{What's the
bare minimum?} + + MVP --> V1[" 🎯 Version 1: Bare Minimum
(Shippable in 1 day)"] + MVP --> V2[" ✨ Version 2: Better
(If you have energy)"] + MVP --> V3[" 🌟 Version 3: Ideal
(Nice to have)"] + + V1 --> V1Tasks[β€’ One-page HTML
β€’ Name & contact
β€’ 3 project links
β€’ Basic styling] + + V2 --> V2Tasks[β€’ About section
β€’ Project descriptions
β€’ Responsive design
β€’ Custom domain] + + V3 --> V3Tasks[β€’ Animations
β€’ Case studies
β€’ Blog section
β€’ Dark mode] + + V1Tasks --> Ship1[Ship V1
Then stop or continue] + V2Tasks --> Ship2[Ship V2
Then stop or continue] + V3Tasks --> Ship3[Ship V3
You're done!] + + Ship1 -.Optional.-> Ship2 -.Optional.-> Ship3 + + style V1 fill:#d4f1d4 + style V2 fill:#fff3cd + style V3 fill:#e1f5ff + style Ship1 fill:#d4f1d4 +``` + +**Key features:** +- Separates "must have" from "nice to have" +- Permission to ship V1 and stop +- Shows optional progression +- Reduces perfectionism paralysis +- Clear definition of "done" + +## Language Guidelines + +**Use empowering, realistic language:** + +βœ… DO: +- "You can tackle this one phase at a time" +- "This can happen in parallel" +- "You're here β†’ next is there" +- "Version 1 can be simple" +- "Take breaks between phases" +- "You can adjust the plan as you go" + +❌ DON'T: +- "This is the only way" +- "You must complete everything" +- "It's a linear path" +- "You should finish faster" +- "Real professionals would..." + +## Time Estimate Tips + +When adding time estimates: +- Give ranges, not exact numbers ("2-3 hours" not "2 hours") +- Include setup/cleanup time +- Note when things require focus vs. can be split +- Indicate energy cost with ⚑ symbols +- Acknowledge waiting time separately (⏳) diff --git a/skills/neurodivergent-visual-org/references/task-breakdowns.md b/skills/neurodivergent-visual-org/references/task-breakdowns.md new file mode 100644 index 0000000..a75bbfa --- /dev/null +++ b/skills/neurodivergent-visual-org/references/task-breakdowns.md @@ -0,0 +1,145 @@ +--- +created: 2025-11-02T21:50 +updated: 2025-11-02T21:51 +--- +# Task Breakdown Patterns + +## Overview + +Task breakdowns help transform overwhelming tasks into manageable micro-steps with clear sequencing and time estimates. + +## When to Use + +- User says a task feels overwhelming or they don't know where to start +- User needs to see all the steps involved in something +- User mentions procrastination or executive dysfunction around a task +- User wants time estimates for planning + +## Pattern: Linear Task Timeline + +Use for tasks with a clear sequential order (cleaning, cooking, admin work). + +```mermaid +gantt + title Clean Messy Bedroom (1 hour) + dateFormat mm:ss + section Phase 1: Quick Wins + Bin obvious rubbish :00:00, 04:00 + Grab dirty dishes/cups :04:00, 03:00 + section Phase 2: Surfaces + Remove clutter from bed :07:00, 05:00 + Remove clutter from desk :12:00, 05:00 + Put clean clothes away :17:00, 08:00 + section Phase 3: Floor + Pick up items from floor :25:00, 10:00 + Quick vacuum :35:00, 08:00 + section Phase 4: Final Pass + Make bed :43:00, 05:00 + Straighten desk :48:00, 04:00 + Final look-around :52:00, 03:00 +``` + +**Key features:** +- Starts with easiest/"quick win" tasks to build momentum +- Groups related micro-tasks into phases +- Shows realistic time estimates (not "it should only take 10 minutes") +- Each step is 3-10 minutes maximum + +## Pattern: Branching Task Breakdown + +Use for tasks with multiple possible approaches or conditional steps. + +```mermaid +flowchart TD + Start[Process unread emails] --> Check{How many emails?} + Check -->|< 20 emails| Batch[Do all at once
15-20 min] + Check -->|20-50 emails| Triage[Triage first
Quick skim: 5 min
Flag urgent: 2 min
Then process: 20 min] + Check -->|> 50 emails| Declare[Declare email bankruptcy
Archive all
Start fresh: 2 min] + + Batch --> Done[Take break] + Triage --> Process[Process flagged first
10 min] + Process --> Remaining[Batch remaining
15 min] + Remaining --> Done + Declare --> Notify[Send note to key people
if needed: 5 min] + Notify --> Done + + style Start fill:#e1f5ff + style Done fill:#d4f1d4 + style Declare fill:#fff3cd +``` + +**Key features:** +- Acknowledges different scenarios require different approaches +- Includes the "give yourself permission to not do it perfectly" option +- Shows decision points clearly +- Gives time estimates for each path + +## Pattern: Energy-Aware Task Sequence + +Use when user mentions energy levels, burnout, or needs to pace themselves. + +```mermaid +flowchart LR + subgraph Low Energy + L1[Check calendar
2 min
⚑] + L2[Reply to 1 easy email
3 min
⚑] + L3[Water plants
5 min
⚑] + end + + subgraph Medium Energy + M1[Write draft of doc
20 min
⚑⚑] + M2[Review teammate's work
15 min
⚑⚑] + M3[Organize files
15 min
⚑⚑] + end + + subgraph High Energy + H1[Deep work on project
45 min
⚑⚑⚑] + H2[Lead team meeting
30 min
⚑⚑⚑] + H3[Complex problem-solving
60 min
⚑⚑⚑] + end + + Start[Assess current energy] --> Choose{What's your
energy level?} + Choose -->|Low| L1 + Choose -->|Medium| M1 + Choose -->|High| H1 + + style Start fill:#e1f5ff + style Choose fill:#fff3cd +``` + +**Key features:** +- Sorts tasks by energy cost, not just priority +- Gives permission to match tasks to current capacity +- Includes actual time estimates +- Uses clear energy indicators (⚑) + +## Language Guidelines + +**Use compassionate, neurodivergent-friendly language:** + +βœ… DO: +- "Quick win tasks to build momentum" +- "If this feels like too much, try..." +- "Take a 5-minute break after this" +- "This is the minimum viable version" +- "You can skip/modify this if needed" + +❌ DON'T: +- "This should only take..." +- "Just do it" +- "Stop procrastinating" +- "It's easy" +- "Anyone can..." + +## Time Estimate Guidelines + +**Be realistic and generous:** +- Add buffer time (if something takes 10 minutes, say 15) +- Include transition time between tasks +- Account for getting started (the hardest part) +- Remember: estimates are not deadlines + +**Example format:** +- "Sort laundry: 7 min" (not "5 min" even if that's technically enough) +- "Clear desk: 10 min + 2 min to find a home for mystery items" +- "Write email: 5 min to draft, 2 min to edit, 1 min to send" diff --git a/skills/neurodivergent-visual-org/references/time-boxing.md b/skills/neurodivergent-visual-org/references/time-boxing.md new file mode 100644 index 0000000..c201a0a --- /dev/null +++ b/skills/neurodivergent-visual-org/references/time-boxing.md @@ -0,0 +1,289 @@ +--- +created: 2025-11-02T21:50 +updated: 2025-11-02T21:51 +--- +# Time-Boxing & Focus Sessions + +## Overview + +Time-boxing patterns help make time visible, create structure for open-ended work, and combat time blindness through visual boundaries and built-in breaks. + +## When to Use + +- User mentions time blindness or losing track of time +- User needs structure for open-ended work +- User struggles with "I'll just work until it's done" (leads to burnout) +- User asks how to use Pomodoro or time-blocking +- User needs help focusing or starting focused work +- User mentions working too long without breaks + +## Pattern: Pomodoro Technique Breakdown + +Use when user wants to try Pomodoro or needs structured focus time. + +```mermaid +flowchart LR + Start[Choose ONE task] --> Set[Set timer
25 minutes] + + Set --> Work[Work on task
No switching
No checking phone] + + Work --> Timer{Timer done?} + + Timer -->|Yes| Break1[Take 5 min break
Stand up
Move around
Get water] + Timer -->|Got distracted?| Restart[That's okay!
Restart timer
Try again] + + Break1 --> Count{Completed
4 rounds?} + + Count -->|No| Set + Count -->|Yes| LongBreak[Take 30 min break
Leave workspace
Do something different] + + LongBreak --> Done[You did 4 rounds!
That's 2 hours
of focused work.
Celebrate!] + + Restart --> Work + + style Start fill:#e1f5ff + style Work fill:#fff3cd + style Break1 fill:#d4f1d4 + style LongBreak fill:#d4f1d4 + style Done fill:#d4f1d4 +``` + +**Key modifications for ADHD:** +- ONE task only (write it down before starting) +- Permission to restart if distracted +- Mandatory breaks (not optional) +- Physical movement in breaks +- Celebration after 4 rounds +- No guilt about needing to restart + +**If 25 minutes feels too long:** Try 15-minute work blocks with 3-minute breaks instead. + +## Pattern: Time-Blocked Day + +Use when user needs to plan their day with realistic time boundaries. + +```mermaid +gantt + title Tuesday Work Day (Time-blocked) + dateFormat HH:mm + section Morning Routine + Wake up & coffee :done, 08:00, 30m + Quick planning :done, 08:30, 10m + section Deep Work Block 1 + Focus: Draft proposal :active, 08:40, 50m + Break & movement :09:30, 10m + Focus: Continue proposal :09:40, 50m + section Mid-day + Lunch & rest :10:30, 45m + Light admin tasks :11:15, 30m + section Meetings + Team standup :11:45, 30m + 1:1 with manager :12:15, 30m + section Deep Work Block 2 + Break & reset :12:45, 15m + Focus: Review designs :13:00, 45m + section Wrap Up + Reply to key emails :13:45, 30m + Update tomorrow's plan :14:15, 15m + Done for the day! :milestone, 14:30, 0m +``` + +**Key features:** +- Realistic work hours (6.5 hours, not 8+) +- Breaks built in, not optional +- Meetings grouped when possible +- Deep work protected in blocks +- "Done for the day" boundary +- Buffer between activities + +**Rule of thumb:** Never schedule more than 5 hours of focused work per day. + +## Pattern: Focus Session Preparation + +Use when user has trouble starting focused work or needs a launch sequence. + +```mermaid +flowchart TD + Start[Time for focus work] --> Check{Do you have
enough energy?} + + Check -->|No| Skip[Pick a low-energy task
instead, or rest
Focus work requires fuel] + Check -->|Not sure| Quick[Try a 15-min session
See how it feels] + Check -->|Yes| Prep[Prepare environment] + + Prep --> Setup[Setup checklist:
βœ“ Phone on Do Not Disturb
βœ“ Water bottle filled
βœ“ Snack if needed
βœ“ Timer ready
βœ“ Task clearly defined] + + Setup --> Clear[Clear your head:
2 min brain dump
Write down distractions
for later] + + Clear --> Start1[Start timer] + Start1 --> Work[Begin work
Focus on ONE thing] + + Work --> Mid{Halfway check-in} + Mid -->|Going well| Keep[Keep going
You're doing great] + Mid -->|Struggling| Adjust[Adjust:
Take 2-min stretch
Restate goal
Continue or stop] + + Keep --> End[Timer done!] + Adjust --> Decision{Continue
or stop?} + Decision -->|Stop| Early[Stopped early
and that's okay
You showed up] + Decision -->|Continue| End + + End --> Break[Take your break
You earned it] + Early --> Break + + style Check fill:#fff3cd + style Work fill:#e1f5ff + style Break fill:#d4f1d4 + style Early fill:#d4f1d4 +``` + +**Pre-focus ritual matters:** +- Reduces activation energy +- Creates consistent cue +- Removes barriers +- Acknowledges energy check +- Permission to stop if not working + +## Pattern: Daily Energy Mapping + +Use when user wants to plan their day around natural energy patterns. + +```mermaid +flowchart LR + subgraph Morning["πŸŒ… Morning (8am-11am)
Peak Energy ⚑⚑⚑"] + M1[Deep work tasks
Creative work
Hard decisions
Complex problems] + end + + subgraph Midday["β˜€οΈ Midday (11am-2pm)
Medium Energy ⚑⚑"] + D1[Meetings
Collaborative work
Moderate tasks
Light admin] + end + + subgraph Afternoon["🌀️ Afternoon (2pm-4pm)
Lower Energy ⚑"] + A1[Routine tasks
Email responses
Organizing
Light reading] + end + + subgraph Evening["πŸŒ™ Evening (4pm-6pm)
Variable Energy ⚑ or ⚑⚑"] + E1[Social activities
Exercise
Personal projects
OR rest] + end + + Morning --> Midday --> Afternoon --> Evening + + Note[Track your patterns
for 1 week to find
YOUR energy rhythm] -.-> Morning + + style Morning fill:#fef3c7 + style Midday fill:#fed7aa + style Afternoon fill:#fecaca + style Evening fill:#ddd6fe +``` + +**Your energy patterns may differ:** +- Night owls: Peak may be evening +- After lunch dip: Common and valid +- Medication timing: Affects energy windows +- Sleep quality: Changes daily patterns + +**How to use:** +1. Track energy for 1 week (simple 1-3 rating each hour) +2. Notice patterns +3. Schedule accordingly +4. Adjust as needed + +## Pattern: Work Sprint Planning + +Use when user has a specific time-limited work session planned. + +```mermaid +flowchart TD + Sprint[2-Hour Work Sprint] --> Before[Before starting:
Define success] + + Before --> Goal[What would make
this sprint worthwhile?
Write it down] + + Goal --> Realistic{Is this realistic
for 2 hours?} + + Realistic -->|No| Reduce[Cut scope in half
Better to finish
something than
nothing] + Realistic -->|Yes| Structure[Structure the sprint] + Reduce --> Structure + + Structure --> Blocks[Break into blocks:
0-45min: Main work
45-50min: Break
50-90min: Continue
90-95min: Break
95-120min: Finish up] + + Blocks --> Start[Set timer & start] + + Start --> Execute[Work the plan] + + Execute --> End{Sprint complete} + + End -->|Finished goal| Win[Celebrate!
You did it] + End -->|Made progress| Good[Progress is success
Not finishing is okay] + End -->|Struggled| Learn[What got in the way?
Adjust next time
You still showed up] + + style Goal fill:#e1f5ff + style Win fill:#d4f1d4 + style Good fill:#d4f1d4 + style Learn fill:#fff3cd +``` + +**Important mindset shifts:** +- Progress = success (not just completion) +- Finishing β‰  working well +- Struggle = data for next time +- Showing up = worthy of recognition + +## Pattern: Break Structure + +Use when user forgets breaks or doesn't know what to do during breaks. + +```mermaid +flowchart LR + Working[Working...] --> Break{Break time!} + + Break -->|5-min break| Short[Short Break Menu:
Pick ONE thing] + Break -->|15-30 min break| Long[Long Break Menu:
Pick 2-3 things] + + Short --> S1[Stand & stretch
Walk to window
Get water
Pet your pet
Close eyes
Look outside] + + Long --> L1[Go outside
Eat a snack
Move your body
Call a friend
Read something fun
Lie down] + + S1 --> Back1[Timer set?
Come back when ready] + L1 --> Back2[Timer set?
Come back when ready] + + Back1 --> Next[Next work block] + Back2 --> Next + + style Break fill:#d4f1d4 + style Short fill:#fff3cd + style Long fill:#fef3c7 +``` + +**Break guidelines:** +- Breaks are NOT for chores +- Breaks are NOT for scrolling phone (usually makes you more tired) +- Breaks ARE for actual rest +- Physical movement helps more than screens +- Going outside > staying at desk + +## Language Guidelines + +**Use time-aware, permission-giving language:** + +βœ… DO: +- "Set a timer to make time visible" +- "If 25 minutes feels too long, try 15" +- "You can stop early if it's not working" +- "Breaks are mandatory, not optional" +- "Track your energy to work WITH your brain" +- "Progress counts, even without finishing" + +❌ DON'T: +- "Just focus for longer" +- "You should be able to do 8 hours" +- "Breaks are for later" +- "Keep pushing through" +- "Everyone else can focus longer" + +## Time Estimate Tips + +When creating time-boxed plans: +- Start with LESS time than you think you need +- Account for startup time (5-10 min to get into flow) +- Build in 5-min buffers between blocks +- Plan for 60-70% of available time, not 100% +- Include breaks in the total time calculation +- Remember: 4 hours of focused work = full day