In Phase — A 90-Day ADHD Planner Built Around Your Hormones

I'm a psychiatric nurse practitioner, and most of my patients are women with ADHD who already know what to do. Knowing was never the problem. So I made the planner I wished I could hand them.

Each day: dump what's in your head, pick the one thing that matters, set a 10-minute timer, note your mood, energy, and cycle day. After a month or two, you'll see it. The hard weeks aren't random. They line up with your hormones, and once you can see that, you can plan around it.

Undated, so you can't fall behind. No streaks. Miss a week, open to the next blank page.

Fillable PDF: type into it on a computer or iPad, write on it in GoodNotes, or print it. On iPhone, save to the Files app and open it there.

Your receipt includes a link to a private tracker so you can log your day in seconds and watch the 90-day pattern build. Nothing you enter leaves your phone.