ADHD Focus Planner

Designed by people with ADHD, for people with ADHD. Standard planners fail neurodivergent brains because they assume you want to follow a rigid schedule, have consistent energy levels, and can transition smoothly between tasks. This planner is built differently. The dopamine menu is a list of activation activities you can do when starting feels impossible — movement, music, and micro-wins that build momentum. The task chunking worksheet breaks any large task into 15-minute microtasks with explicit stopping points. The daily pages use time blindness accommodations: bold hour markers, visual time blocks, and a 'body double' space for virtual accountability sessions. The focus session log tracks completed Pomodoros and energy patterns across the week so you can identify your personal peak performance windows. Low-friction design: fewer fields, larger write space, no guilt tracking.