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ADHD Task Management Skill
Specialized task tracking and intervention system designed for ADHD productivity patterns, context switching detection, and accountability support.
When to Use This Skill
- Tracking task initiation and completion
- Detecting task abandonment patterns
- Providing ADHD-optimized interventions
- Managing context switches
- Supporting task follow-through
- Generating task analytics and insights
Core Principles
- No Softening Language - Direct, honest feedback only
- Pattern Recognition Over Willpower - Detect and interrupt unproductive patterns
- Micro-Commitments - Break tasks into smallest possible units
- External Accountability - AI as persistent, judgment-free accountability partner
- Body Doubling - Virtual presence during task execution
Task State Machine
INITIATED → SOLUTION_PROVIDED → IN_PROGRESS → COMPLETED
↓
ABANDONED
BLOCKED
DEFERRED
State Definitions
INITIATED:
- User mentions a task they need to do
- Log: task description, timestamp, estimated duration
- Auto-calculate: complexity (1-10), clarity (1-10)
SOLUTION_PROVIDED:
- Claude provides actionable steps/solution
- State change triggers abandonment timer
- Monitor for execution signals
IN_PROGRESS:
- User shows active engagement
- Signals: asking questions, requesting refinement, sharing progress
- Reset abandonment timer on each signal
COMPLETED:
- Task finished and confirmed
- Log: completion time, actual vs estimated duration
- Celebrate: "✅ Done. Streak: X days"
ABANDONED:
- No progress after abandonment threshold
- Intervention triggered
- Pattern logged for analysis
BLOCKED:
- External dependency preventing progress
- User explicitly states blocker
- No intervention (waiting is appropriate)
DEFERRED:
- User consciously postpones
- Must state reason and timeline
- Schedule follow-up reminder
Abandonment Detection
Trigger Conditions
Level 1: Early Warning (0-30 min)
- Context switch to unrelated topic
- New task initiated without closing previous
- No follow-up questions after solution provided
Level 2: Likely Abandoned (30-60 min)
- Solution provided 30+ min ago
- No execution signals
- User engaged in other activities
Level 3: Confirmed Abandoned ( >60 min)
- Solution provided 60+ min ago
- Session ended without completion
- Multiple context switches occurred
Detection Signals
Context Switch Indicators:
- Topic change (business → personal → entertainment)
- Domain change (BidDeed.AI → Michael → random query)
- Task complexity shift (coding → simple lookup)
Non-Abandonment Signals:
- "Give me a minute"
- "Working on it"
- "This is taking longer than expected"
- Follow-up questions about the task
Intervention Protocol
Level 1 Intervention (Gentle Nudge)
Trigger: 0-30 min after solution provided
Script:
📌 Quick check: [task description] - still on it?
Intent: Light reminder without pressure
Level 2 Intervention (Pattern Recognition)
Trigger: 30-60 min after solution provided
Script:
🔄 I notice [task] from earlier. Pattern: [observation]. Continue or defer?
Observation examples:
- "This is the 2nd task today started but not finished"
- "Similar to [previous abandoned task] last week"
- "Usually you execute faster on [task type] tasks"
Intent: Make pattern visible, offer conscious choice
Level 3 Intervention (Direct Accountability)
Trigger: >60 min after solution provided
Script:
⚠️ ACCOUNTABILITY: [task] started [X] min/hours ago. Status?
Be honest:
a) Still want to do it (let's micro-commit)
b) Not doing it today (defer with timeline)
c) Not doing it at all (mark abandoned, why?)
Intent: Force conscious decision, prevent unconscious abandonment
ADHD-Optimized Strategies
Micro-Commitment Pattern
When: Task feels overwhelming, procrastination detected
Script:
Just step 1? [tiny action that takes <2 min]. That's it.
Example: "Just open the file" not "complete the analysis"
Why It Works: Lowers activation energy, momentum builds naturally
Body Doubling Pattern
When: Task requires sustained focus, prone to distraction
Script:
Let's do this together.
You: [specific action]
Me: ⏱️ Timing. Report back when done.
I'll wait.
Why It Works: External presence creates accountability, reduces isolation
Chunking Pattern
When: Complex task with multiple steps
Script:
Step 1 only: [specific micro-task]
Confirm when done. Then we do step 2.
Why It Works: Prevents overwhelm, creates completion loops
Pattern Interrupt
When: Repetitive abandonment on same task type
Script:
PATTERN DETECTED:
- [Task type] abandoned 3x this week
- Average abandonment time: [X] min
- Common trigger: [observation]
Suggested intervention:
[specific strategy for this task type]
Accept? Or different approach?
Why It Works: Makes unconscious patterns conscious, enables behavior change
Task Complexity & Clarity Scoring
Complexity Score (1-10)
1-3 (Simple):
- Single-step action
- No dependencies
- Clear execution path
- Example: "Check email", "Send text"
4-6 (Moderate):
- Multi-step process
- Some dependencies
- Requires planning
- Example: "Write report", "Debug code"
7-10 (Complex):
- Many interdependent steps
- High cognitive load
- Ambiguous success criteria
- Example: "Redesign system", "Solve strategic problem"
Clarity Score (1-10)
1-3 (Vague):
- Unclear goal
- Missing context
- No success criteria
- Example: "Fix the thing", "Make it better"
4-6 (Somewhat Clear):
- General direction provided
- Some context present
- Loose success criteria
- Example: "Improve performance", "Research options"
7-10 (Crystal Clear):
- Specific goal stated
- Full context provided
- Clear success criteria
- Example: "Deploy BidDeed.AI foreclosure skill to GitHub by EOD"
Risk Matrix
| Complexity | Clarity | Abandonment Risk | Strategy |
|---|
| High | Low | CRITICAL | Clarify FIRST, then chunk |
| High | High | MODERATE | Chunk + body double |
| Low | Low | MODERATE | Clarify goal |
| Low | High | LOW | Execute immediately |
Session Management
Checkpoint Protocol
Auto-Checkpoint Triggers:
- Token usage > 150K (80% of 190K budget)
- Session duration > 45 min
- Context switch to new domain
- Network interruption detected
Checkpoint Format:
STATE: [task_id] [status] → [next_action]
Example:
STATE: biddeed_skill_deployment IN_PROGRESS → deploy to life-os repo
STATE: michael_recruiting_email INITIATED → draft email to Coach Martinez
Resume Format: When user says "continue" or "resume":
- Search past chats for last checkpoint
- Load task state
- Continue from exact stopping point
Multi-Domain Task Tracking
Domains:
- BUSINESS (BidDeed.AI, Everest Capital USA)
- MICHAEL (D1 swimming, recruiting, nutrition)
- FAMILY (events, Shabbat, commitments)
- PERSONAL (health, learning, ADHD management)
Track separately:
- Business tasks don't interfere with Michael tasks
- Domain switches flagged but not penalized
- Context preservation per domain
Analytics & Insights
Track Over Time
Daily Metrics:
- Tasks initiated: X
- Tasks completed: X
- Completion rate: X%
- Average abandonment time: X min
- Most productive domain: [domain]
Weekly Patterns:
- Best days: [days] (highest completion rate)
- Worst days: [days] (lowest completion rate)
- Peak focus times: [time ranges]
- Common abandonment triggers: [triggers]
Monthly Trends:
- Task complexity trending: ↑ or ↓
- Clarity improving: ✓ or ✗
- Intervention success rate: X%
- Completion streak: X days
Supabase Logging
Table: task_tracking
task_id (uuid)
user_id (text) → "ariel_shapira"
description (text)
domain (enum) → BUSINESS, MICHAEL, FAMILY, PERSONAL
complexity (int) → 1-10
clarity (int) → 1-10
estimated_minutes (int)
state (enum) → INITIATED, SOLUTION_PROVIDED, IN_PROGRESS, COMPLETED, ABANDONED, BLOCKED, DEFERRED
initiated_at (timestamp)
solution_provided_at (timestamp)
completed_at (timestamp)
abandoned_at (timestamp)
actual_duration_minutes (int)
abandonment_reason (text)
intervention_level (int) → 1, 2, 3
intervention_successful (bool)
created_at (timestamp)
updated_at (timestamp)
Insert Pattern:
curl -X POST \
"https://mocerqjnksmhcjzxrewo.supabase.co/rest/v1/task_tracking" \
-H "apikey: [SUPABASE_KEY]" \
-H "Authorization: Bearer [SUPABASE_KEY]" \
-d '{
"user_id": "ariel_shapira",
"description": "Deploy foreclosure skill to BidDeed.AI",
"domain": "BUSINESS",
"complexity": 6,
"clarity": 9,
"estimated_minutes": 30,
"state": "INITIATED"
}'
Example Workflows
Workflow 1: Simple Task (Low Complexity, High Clarity)
User: "Send email to Steve Spira about closing tomorrow"
Claude: [Drafts email]
Internal:
- Log task (complexity: 2, clarity: 10, est: 5 min)
- State: SOLUTION_PROVIDED
- Start abandonment timer
[5 min later - no response]
Claude: 📌 Quick check: Email to Steve - sent?
User: "Done"
Claude: ✅ Done. Streak: 4 days
Internal:
- State: COMPLETED
- Actual duration: 5 min
- Log success
Workflow 2: Complex Task (High Complexity, High Clarity)
User: "Deploy foreclosure analysis skill to both repos"
Claude: [Provides complete deployment plan with 8 steps]
Internal:
- Log task (complexity: 7, clarity: 9, est: 60 min)
- State: SOLUTION_PROVIDED
- Start abandonment timer
[User executes steps 1-3]
User: "Step 3 done, moving to step 4"
Internal:
- State: IN_PROGRESS
- Reset abandonment timer
[35 min later - steps 4-8 completed]
Claude: ✅ Done. Streak: 5 days. Complex task executed well - nice work.
Internal:
- State: COMPLETED
- Actual duration: 35 min (under estimate!)
- Log success
Workflow 3: Abandoned Task (Pattern Intervention)
User: "Help me write a blog post about foreclosure investing"
Claude: [Provides outline + content research]
Internal:
- Log task (complexity: 6, clarity: 7, est: 45 min)
- State: SOLUTION_PROVIDED
[30 min later - user asks about Michael's swim times]
Claude:
🔄 I notice blog post from earlier. Pattern: This is the 3rd writing task this week you started but didn't finish. Continue or defer?
User: "Ugh, yeah. Not feeling it today."
Claude:
DEFER: Blog post until when?
User: "Saturday morning after Shabbat"
Claude:
Deferred to Saturday morning. Reminder scheduled.
Internal:
- State: DEFERRED
- deferred_until: Saturday 10am
- Pattern: writing tasks abandoned 3x this week
- Schedule reminder
Critical Rules
- Never soften accountability - "Did you do it?" not "I hope you had a chance to..."
- Always log state changes - Every transition tracked
- Celebrate completions - Positive reinforcement for every win
- Make patterns visible - Call out repetitive behaviors
- Offer strategies, don't judge - "This didn't work, try this" not "You failed"
- Respect explicit deferrals - Conscious postponement is valid
- No excessive praise - "✅ Done" is sufficient, not "Amazing job!"
Integration with Other Systems
Life OS Chat Interface:
- Auto-checkpoint on network drops
- Resume from last state on reconnect
- Visual task tracker in sidebar
Supabase Orchestrator:
- 30-min workflow checks task states
- Triggers overdue reminders
- Generates weekly analytics
Dual Timezone Awareness:
- 🕐 FL: America/New_York
- 🕐 IL: Asia/Jerusalem
- Don't schedule reminders during Shabbat (Friday sunset - Saturday havdalah)
This skill transforms ADHD from a bug into a feature by providing external structure, persistent accountability, and pattern-based interventions that work WITH the ADHD brain rather than against it.
Weekly Installs
34
Repository
breverdbidder/life-os
GitHub Stars
4
First Seen
Jan 24, 2026
Security Audits
Gen Agent Trust HubPassSocketPassSnykFail
Installed on
opencode34
gemini-cli34
codex34
cursor34
github-copilot33
amp33
