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🗓️ ADHD & attention · Free printable tool

ADHD Daily Planner

One page, one day: three must-dos, visible time blocks, planned breaks and a two-minute evening review.

If everything is a priority, nothing is. This planner limits the day to three must-dos, makes time visible in blocks with a start time, and ends with a two-minute review so tomorrow starts from facts rather than guilt.

A4 PDF · 2 pages · sent by email with a direct link · no account needed
Related screening test: ADHD →
ADHD Daily Planner

What is inside

  • ✓Energy on waking
  • ✓Today's 3 must-dos
  • ✓First tiny step (2 minutes)
  • ✓Time blocks with start times
  • ✓Transition cues
  • ✓Dopamine menu
  • ✓Evening review

How to use it

  • 1Print it, or open it on a tablet and fill it with a stylus.
  • 2Use it for one week before judging it. New habits need a few repetitions.
  • 3Bring it to your doctor or therapist: a filled sheet says more than memory.

This tool supports self-management. It is not a diagnosis and does not replace professional care.

Other tools for ADHD & attention

🧩 Task BreakerTurn the task you keep postponing into ten-minute steps. The first one takes two minutes. 🔁 If-Then PlansImplementation intentions: the best-tested technique against procrastination. Decide now what you will do when the moment comes. 💊 Medication & Effects LogTwo weeks of facts to bring to your doctor: dose, focus, mood, sleep, side effects. Memory is not a reliable witness.

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