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Free ADHD Planner Pages for Adults
Four pages from our 345-page ADHD Life Planner: plan by energy, a bare minimum day, a brain dump in boxes and a dopamine menu. Fillable on screen in the free Adobe Acrobat Reader, or print them. US Letter.
Download the free PDF4 pages · fillable PDF
How to use them
- On a good day, use "plan by energy": sort today's jobs by how much energy they need.
- On a hard day, use the bare minimum day instead. Doing the minimum still counts.
- When your head is too full, empty it into the brain dump boxes before you plan anything.
- Fill in the dopamine menu on a calm day, so it is ready when you need a quick lift.