QuillAndStar
€3.90Instant download
An undated 22-page ADHD planner: top 3 daily planner, low-energy day page, brain dump, dopamine menu and task breakdown. Letter, A4, A5, Half Letter.
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Save to PinterestMost planners assume you'll use them every day. This one expects you to miss days and come back, which is why nothing in it is dated. Use the pages that help and ignore the rest.
The daily page keeps the list short: three priorities, a time-blocking column, a brain dump box and small check-offs for water, meds and meals. On bad days there's a simpler page that sorts tasks into must, should, could and can wait. When your head is too full to start anything, the brain dump page has boxes to sort the mess into do now, schedule, ask for help and let it go.
The dopamine menu is laid out like a restaurant menu, with quick starters, bigger mains and treats, so you can pick a reward before a boring task instead of scrolling. A task breakdown page turns one big job into tiny steps, and a time estimates log compares your guess with how long things actually took. That comparison is useful if you tend to underestimate.
Print at Actual size (100%) on plain paper. Print a small stack of the daily page so a fresh one is always there; the other pages you'll only need once a week or once a month. A5 and Half Letter files print on a normal sheet at actual size; trim along the page edge.
No. It's built around common ADHD struggles, like starting tasks, time blindness and overwhelm, but anyone who finds a regular planner too much can use it.
No. Start with the daily page and the brain dump, and add others only if you miss them.
A list of things that give you a quick lift, sorted by how long they take. You fill it in once and use it to pick a reward or a break without thinking about it.
