ADHD-Friendly Life Planner | Excel Daily Planner, Task Brain Dump & Routines

Get everything out of your head and into one simple, visual planner.

This Excel life planner is built for busy or easily distracted minds: dump every task in one list, and it tells you what is overdue, what is due soon and which small tasks you can win quickly.

WHAT'S INCLUDED

• Brain Dump: 200-row task list with category, priority, energy needed, minutes and due date

• Automatic flags: OVERDUE, DUE TODAY, Due soon and QUICK WIN (15 minutes or less, low energy)

• Today: energy level, top 3 priorities, hour-by-hour time blocks from 7:00 to 22:00, notes and wins

• Weekly: 7-day planner with focus, appointments and a 6-habit tracker

• Routines: morning and evening checklists ticked Monday to Sunday with completion %

• Money: monthly income, bills with paid status, spending log and money left to spend

• Meals: 7-day meal plan and grocery checklist

• Dashboard: open, done and overdue tasks, quick wins ready, tasks due in 7 days, habit and routine %, money left and unpaid bills

BEST FOR

Adults with ADHD or anyone who feels overwhelmed by too many apps and wants one simple place to plan.

HOW IT WORKS

1. Empty your head into Brain Dump. 2. Each morning pick your energy and top 3 on Today. 3. Tick routines and check the dashboard.

PAIRS WELL WITH

Gamified Habit & Goal Tracker and Paycheck Budget Planner.

FORMAT

Microsoft Excel (.xlsx), no macros, sample data included. Instant digital download; no physical item.

IMPORTANT

A planning tool, not a medical, diagnostic or treatment tool.

FAQ

What exactly do I get?

ADHD-friendly Excel life planner: task brain dump with overdue and quick-win flags, daily top 3, routines, habits, money and meals.

What do I need to use it?

Microsoft Excel on Windows or Mac (Excel 2016 or newer, or Microsoft 365). It also opens in free Google Sheets, though Excel is recommended.

How do I get it?

It is an instant digital download: right after payment you get the file on the page and by email. No physical item is shipped.

What if it is not right for me?

Contact me through my Payhip store within 30 days and I will refund you - no hard feelings.

I have a question

Use the contact link on my Payhip store page and I will help.