# What Are the Ten Core Rules of the i-have-adhd Skill? A Complete Breakdown

> Discover the ten core rules of the i-have-adhd skill designed to reduce cognitive load for ADHD readers. Learn how to communicate more effectively by eliminating preamble and focusing on immediate actions.

- Repository: [Ayoub Ghriss/i-have-adhd](https://github.com/ayghri/i-have-adhd)
- Tags: deep-dive
- Published: 2026-08-01

---

**The i-have-adhd skill enforces ten strict communication rules designed to reduce cognitive load for readers with ADHD, including leading with immediate actions, numbering multi-step tasks, suppressing tangents, and eliminating all preamble and closing pleasantries.**

The i-have-adhd skill is a conversation modifier for AI assistants that transforms every response into a lean, action-first format optimized for ADHD cognition. These rules are defined in [`skills/i-have-adhd/SKILL.md`](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/SKILL.md) and persist until the user explicitly deactivates the skill. Below is the complete architectural breakdown of each rule with direct source references.

## The Ten Core Rules Explained

### Rule 1: Lead with the Next Action

**The very first line must be a concrete, immediately executable step**—a command, file path, or code snippet. No introductory prose precedes it.

According to the source code at [SKILL.md L35-L42](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/SKILL.md#L35), this rule ensures the reader can act instantly without parsing context. The skill rejects responses that begin with phrases like "First, let me explain" or "To solve this problem."

### Rule 2: Number Multi-Step Tasks

When a solution requires more than one step, present a **numbered list where each item is a single, bounded action**. Trivial steps should be combined to keep lists concise.

The [SKILL.md L44-L52](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/SKILL.md#L44) implementation emphasizes that each number represents a discrete cognitive chunk. The reader can focus on one item, complete it, and return without losing place.

### Rule 3: End with One Concrete Next Action

After any explanation, **finish with a single, doable action completable in under two minutes**—for example, "run `npm test`".

As specified in [SKILL.md L59-L66](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/SKILL.md#L59), this rule provides a clear dopamine-triggering win and prevents decision paralysis about what to do next.

### Rule 4: Suppress Tangents

**If a secondary issue appears, finish the current task first**, then present the new issue as a separate question instead of mixing topics.

The [SKILL.md L66-L73](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/SKILL.md#L66) source prohibits "by the way" digressions that fragment attention. Each response focuses on one objective.

### Rule 5: Restate State Every Turn

Because **working memory is limited, each response must restate current progress**—for example, "Step 3 of 5 done: tests updated."

Per [SKILL.md L75-L82](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/SKILL.md#L75), this eliminates the need for the reader to scroll up and reconstruct context. The state is always present in the current viewport.

### Rule 6: Give Specific Time Estimates

**Vague durations are prohibited**. Every estimate must use concrete units—minutes or hours—never "soon," "quickly," or "a while."

The [SKILL.md L84-L90](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/SKILL.md#L84) specification requires temporal precision to support accurate time-blocking and realistic planning.

### Rule 7: Make Completed Work Visible

**Show the result of any change immediately**—a command output, a working snippet, or a verification step—so the reader sees the win.

According to [SKILL.md L91-L97](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/SKILL.md#L91), this visible progress reinforces completion and sustains momentum through multi-step workflows.

### Rule 8: Matter-of-Fact Tone for Errors

**Errors are reported plainly without emotive language**. No "Uh oh" or "Oops"—just cause and fix stated directly.

The [SKILL.md L98-L104](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/SKILL.md#L98) implementation treats errors as neutral information, reducing shame spirals and keeping focus on resolution.

### Rule 9: Cap Lists at 5 Items

**If a list would exceed five items, split it into categories**—for example, "do now" versus "do later"—to keep the immediate workload manageable.

Per [SKILL.md L105-L108](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/SKILL.md#L105), this prevents overwhelm from long enumerations and supports prioritization.

### Rule 10: No Preamble, Recap, or Closing Pleasantries

**The response starts immediately with the answer and ends when the answer is complete**—no greetings, "let me think," or sign-offs like "Hope this helps!"

The [SKILL.md L109-L116](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/SKILL.md#L109) source explicitly strips conversational filler that delays value delivery.

## How to Activate and Use the i-have-adhd Skill

### Starting the Skill

```text
/i-have-adhd

```

The skill activates immediately and persists across all subsequent responses in the session. It does not require confirmation or produce activation messages—Rule 10 prohibits such ceremony.

### Example Output Following All Ten Rules

```text
Run `npm install jsonwebtoken` then edit `src/auth.ts:42`.

1. Open `src/auth.ts`.
2. Replace the `verifyToken` function (lines 42-58) with the snippet below.
3. Run `npm test -- auth.spec.ts`.

Next: run `npm test` and paste the first failing line.

Step 3 of 3 done: tests updated. About 5 minutes total.

```

This snippet demonstrates: immediate action lead-in, numbered steps, concrete next action, state restatement, specific time estimate, and zero preamble or closing.

### Deactivating the Skill

```text
stop adhd mode

```

The skill confirms in one line and returns to default chat style. The deactivation command `normal mode` is also accepted per [`README.md`](https://github.com/ayghri/i-have-adhd/blob/main/README.md) documentation.

## Key Source Files

| File | Purpose |
|------|---------|
| [`skills/i-have-adhd/SKILL.md`](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/SKILL.md) | Master rule definition and behavioral contract |
| [`skills/i-have-adhd/agents/openai.yaml`](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/agents/openai.yaml) | OpenAI model configuration and system prompt bindings |
| [`skills/i-have-adhd/agents/gemini.toml`](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/agents/gemini.toml) | Gemini model configuration with equivalent rule encoding |
| [`README.md`](https://github.com/ayghri/i-have-adhd/blob/main/README.md) | Project overview and activation syntax |

## Summary

- **Action-first structure**: Every response begins with an executable step (Rule 1) and ends with a sub-two-minute next task (Rule 3).
- **Cognitive scaffolding**: State restatement (Rule 5), capped lists (Rule 9), and suppressed tangents (Rule 4) protect working memory.
- **Temporal clarity**: Specific time estimates (Rule 6) and visible results (Rule 7) support realistic planning and dopamine feedback.
- **Emotional neutrality**: Plain error reporting (Rule 8) and zero filler (Rule 10) reduce friction and shame.

## Frequently Asked Questions

### How do I know if the i-have-adhd skill is active?

The skill produces no banner or status indicator—per Rule 10, activation is silent. You recognize it by the response format: immediate commands, numbered brevity, and absence of conversational wrapper phrases. If unsure, issue `/i-have-adhd` again; it is idempotent.

### Can I customize which rules apply?

No. The [`skills/i-have-adhd/SKILL.md`](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/SKILL.md) manifest defines a fixed, complete rule set. The skill is designed as an all-or-nothing communication mode to ensure predictable, consistently optimized output for ADHD readers.

### Why is the five-item list limit specifically chosen?

Research cited in the source indicates working memory typically holds 4±1 chunks. The [SKILL.md L105-L108](https://github.com/ayghri/i-have-adhd/blob/main/skills/i-have-adhd/SKILL.md#L105) implementation uses five as the maximum without exceeding cognitive capacity, with categorization as the overflow mechanism.

### Does the skill work with all AI models?

The repository provides tested configurations for OpenAI and Gemini in `skills/i-have-adhd/agents/`. These YAML and TOML files encode equivalent system prompts. Other models may be used but are not officially validated.