ADHD Planner
An ADHD daily planner with a brain dump box, top 3 must-dos with times, four time blocks, body check-ins, energy ratings, today's wins and tomorrow's #1 priority. Free PDF or digital.
Free · no sign-up · PDF works for printing and in PDF note apps such as Goodnotes and Notability. Premium template in the app.
About this template
The page starts with a date and a focus word, then a brain dump box to get racing thoughts out of your head. Pick only three must-dos and give each a time, then sketch the day in four broad blocks: morning (9-12), afternoon (12-3), late afternoon (3-6) and evening (6-9). Body check-ins ask whether you've eaten, hydrated, moved, taken meds and taken breaks, and you rate your energy 1 to 5 at four points in the day. It ends with space for today's wins and tomorrow's #1 priority.
How to use it
- Do the brain dump first, even if it's messy; choosing three must-dos is easier afterward.
- Give each must-do a real time, not just a place on the list.
- Glance at the body check-ins at lunch, not only at night.
- Write at least one win every day, even a small one.
Who it's for
- Professionals: Manage meetings & deadlines
- Entrepreneurs: Plan projects & track goals
- ADHD-Friendly: Clear structure helps maintain focus
Write with Apple Pencil, a mouse or your finger. Your page is saved in this browser.
Use the ADHD Planner in Planner for iPad
A fresh page every day, 132 templates, day/week/month/year views and reminders — made for Apple Pencil.
Frequently asked questions
What makes a planner ADHD-friendly?
Fewer decisions and more prompts: a place to empty your head, a short list of must-dos, broad time blocks instead of a dense schedule, and quick check-ins. This page is built around those.
Is this medical advice?
No. It's a planning page. The meds checkbox is just a reminder; follow your clinician's guidance for anything medical.
Is there an hour-by-hour version?
Yes, the time block planner maps the day hour by hour with color-coded blocks and a distractions log.
