# ADHD Adaptation Framework

Strategies for adapting business coaching to neurodivergent work patterns based on self-reported preferences.

**Important: This framework does not diagnose ADHD or any condition. It provides adaptation strategies for users who self-report challenges with focus, task switching, or sustained attention.**

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## Micro-Chunking Strategies

Break large tasks into very small, actionable units (15-30 minutes each):

- **Task decomposition**: Every business task broken into steps completable in one sitting
- **Visual progress**: Checkboxes, progress bars, completion percentages
- **Quick wins first**: Start sessions with a small completable task to build momentum
- **Single-focus blocks**: One task per time block, no multitasking expected

### Chunk Size Guidelines

| Self-Reported Focus Level | Recommended Chunk Size | Break Frequency |
|---------------------------|------------------------|-----------------|
| High sustained focus | 60-90 minutes | Every 90 min |
| Moderate focus | 25-45 minutes | Every 45 min |
| Variable focus | 15-25 minutes | Every 25 min |
| Prefers short bursts | 10-15 minutes | Every 15 min |

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## Focus-Friendly Scheduling

Structure the workday around self-reported energy and focus patterns:

- **Peak hours for hard tasks**: Schedule cognitively demanding work during self-reported peak focus times
- **Buffer time**: Build 20-30% extra time into all estimates
- **Transition rituals**: 5-minute wind-down between task switches
- **Environment matching**: Suggest environment changes (music, location) for different task types

### Schedule Templates

**Morning Peak Pattern:**
- 7-10am: Deep work (hardest business tasks)
- 10-11am: Administrative tasks
- 11am-12pm: Communication and meetings
- Afternoon: Light tasks, planning for tomorrow

**Evening Peak Pattern:**
- Morning: Administrative, email, routine tasks
- Afternoon: Medium-difficulty tasks
- 6-10pm: Deep work sessions
- Before bed: Quick planning for tomorrow

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## Dopamine-Driven Task Design

Design business tasks to maintain engagement through self-reported motivation patterns:

- **Novelty injection**: Rotate between different types of business tasks
- **Gamification**: Point systems, streaks, achievement unlocks for business milestones
- **Interest-based scheduling**: Pair boring tasks with interesting ones
- **Reward bridges**: Small rewards after completing challenging tasks
- **Social accountability**: Pair work sessions with accountability partners

### Engagement Boosters

| Challenge | Adaptation | Example |
|-----------|------------|---------|
| Routine tasks feel boring | Timer challenges | "Complete invoicing in under 20 min" |
| Hard to start | 2-minute rule | "Just open the document and write one sentence" |
| Losing interest mid-task | Variety sandwiching | Interesting task -> boring task -> interesting task |
| Forgetting tasks | External reminders | Calendar alerts, sticky notes, phone alarms |

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## Implementation in Business Plans

When applying these adaptations to business planning:

1. **Reduce scope**: MVP should be smaller than typical recommendations
2. **Increase checkpoints**: Weekly reviews instead of monthly
3. **Visual roadmaps**: Use visual progress tracking (kanban boards, burndown charts)
4. **Flexibility built in**: Plans should accommodate variable energy days
5. **Emergency pivots**: Pre-planned "if stuck, do this instead" alternatives

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## Self-Monitoring Tools

Help users track their own patterns without clinical framing:

- Daily energy/focus self-rating (1-5 scale)
- Task completion tracking (what got done, what didn't)
- Pattern recognition over 2-4 weeks
- Adjustment recommendations based on self-reported data
