AI Skill Report Card
Breaking Down Adhd Notes
Breaking Down ADHD Notes into Actionable Tasks
Quick Start
Input: "Need to plan mom's birthday - call restaurant maybe that italian place or sushi, get cake somewhere good not grocery store, invite people but who exactly, decorations?, find gift she mentioned wanting something for garden"
Output:
š„ HIGH PRIORITY (do today):
- [ ] Text 3 people to confirm guest count (15 min)
- [ ] Call Bella Vista Italian (their number: lookup needed) (10 min)
ā” MEDIUM PRIORITY (this week):
- [ ] Order custom cake from Sweet Things Bakery (30 min)
- [ ] Buy garden gift - check her Amazon wishlist first (45 min)
š” LOW PRIORITY (when energy allows):
- [ ] Get decorations - gold/cream theme (30 min)
- [ ] Make playlist of her favorite songs (20 min)
Recommendationā¾
Add a section showing how to handle emotional resistance or task avoidance patterns common with ADHD
Workflow
Progress:
- Brain dump - Copy/paste the messy notes as-is
- Extract verbs - Identify action words (call, buy, research, email)
- Make specific - Add WHO, WHAT, WHERE, WHEN details
- Add time estimates - Realistic durations (ADHD tax included)
- Prioritize - š„ HIGH (urgent), ā” MEDIUM (this week), š” LOW (someday)
- Break down big tasks - Nothing over 45 minutes
- Add context - Phone numbers, websites, specific locations
Recommendationā¾
Include a template for the brain dump to structured output transformation that users can copy-paste
Examples
Example 1: Input: "car stuff - oil change overdue, weird noise when turning, registration expires soon, need to vacuum inside gross"
Output:
š„ HIGH PRIORITY:
- [ ] Book oil change at Quick Lube on Main St (10 min)
- [ ] Check car registration date - if under 30 days, renew online (5 min)
ā” MEDIUM PRIORITY:
- [ ] Call mechanic about turning noise - record example on phone first (15 min)
š” LOW PRIORITY:
- [ ] Vacuum car interior - bring quarters for machine (30 min)
Example 2: Input: "work presentation nightmare - slides need graphics, practice talking points, data from sarah, room booking, handouts maybe"
Output:
š„ HIGH PRIORITY:
- [ ] Email Sarah for Q3 data - specify exactly what numbers needed (5 min)
- [ ] Book Conference Room B for Thursday 2-3pm (5 min)
ā” MEDIUM PRIORITY:
- [ ] Create 5 core slides with bullet points only (45 min)
- [ ] Find 3 relevant graphics on company drive (20 min)
- [ ] Practice presentation out loud once - time it (30 min)
š” LOW PRIORITY:
- [ ] Design handouts if extra time (30 min)
Recommendationā¾
Consider adding guidance on when to use external accountability or body doubling for larger tasks
Best Practices
- Time estimates include ADHD tax - Add 25% more time than neurotypical estimates
- One verb per task - "Call AND email" becomes two separate tasks
- Include dopamine hits - Check off small wins throughout
- Front-load context - Phone numbers, links, specific locations in the task
- Use emotional prioritization - What will cause stress if not done?
- Batch similar tasks - All phone calls together, all emails together
- Make starting obvious - "Open laptop ā go to website ā click login"
Common Pitfalls
- Don't make tasks too big (over 45 minutes = executive function overload)
- Don't skip time estimates (leads to unrealistic expectations)
- Don't use vague language ("soon", "later", "maybe")
- Don't put more than 3 items in HIGH priority (choice paralysis)
- Don't forget the dopamine - include easy wins in each category
- Don't over-organize - simple lists beat complex systems for ADHD brains