Ultimate ADHD-Friendly Digital Planner 2026 | iPad & GoodNotes | Habit, Mood & Budget Tracker

✦ FEEL CALM. GET CLEAR. SHOW UP FOR YOUR LIFE.

If you have ever started a planner with excitement and abandoned it by week two — this was made for you.

This planner was specifically designed for ADHD brains, anxious minds, and anyone who is tired of productivity systems that feel like punishment. It meets you where you are — not where hustle culture says you should be.

This is not just a planner. It is a complete daily operating system — calm, intentional, and beautiful enough that you will actually want to open it every morning.

─── WHAT IS INSIDE ─────────────────────────────────────

✦ 25 fully designed sections covering every area of your life

✦ Daily Planner with Top 3 priority system, time blocks, and micro-reward field

✦ Weekly Planner with hourly time grid and weekly win condition

✦ 12-Month Calendar Planner — January through December 2026

✦ Habit Tracker — 31-day grid for up to 12 daily habits

✦ Mood Tracker — 30-day visual mood log with monthly reflection

✦ Sleep Tracker — nightly log with quality rating and ADHD sleep tips

✦ Water Intake Tracker — daily glass-by-glass hydration log

✦ Workout Tracker — 14-session log with type, duration, and mood-after fields

✦ Meal Planner — full-week grid with shopping list

✦ Budget Planner — monthly income, category breakdown, and savings goal

✦ Expense Tracker — 18-row spending log with totals

✦ Savings Tracker — 6 savings goals with visual progress bars

✦ Goal Planning System — 3-goal priority framework with action steps

✦ Quarterly Goals — 90-day sprints with focus themes

✦ Year at a Glance — annual overview with monthly intentions

✦ Vision Board — 6 life categories with guided prompts

✦ Dopamine Menu — your personal list of mood-boosting activities

✦ Sunday Reset Routine — 20-minute weekly ritual checklist

✦ Morning Routine Builder — design your ideal morning in 15-minute blocks

✦ Digital Declutter Checklist — clear your email, phone, and files

✦ Anxiety Reset Page — grounding exercises and reality-check prompts

✦ Brain Dump — 8 prompted free-write spaces to clear your mental space

✦ Weekly Reflection — 6 deep questions to close each week with intention

✦ Quick Start Dashboard — your home base with jump links to every section

─── EVERY MONTH HAS ITS OWN THEME ──────────────────────

Each monthly planner includes a unique priority theme, a specific habit to build, and a monthly intention — so your planner evolves with the seasons rather than feeling the same every month. From January's Fresh Start Energy to December's Rest, Reflect and Celebrate — every month feels intentional.

─── DESIGNED FOR ADHD BRAINS ────────────────────────────

✦ Top 3 priority system on every daily page — so you always know what matters most

✦ Micro-reward fields — give your brain a reason to start

✦ Dopamine Menu — a personal toolkit for the days you cannot begin

✦ Anxiety Reset page — structured grounding for overwhelming moments

✦ No perfectionism required — gentle prompts, no guilt, no pressure

✦ Every tracker uses visual checkboxes — your brain needs to see progress

─── WORKS ON YOUR FAVOURITE APPS ────────────────────────

✦ GoodNotes 5 and GoodNotes 6

✦ Notability

✦ Samsung Notes

✦ Any PDF reader or annotation app

✦ Print-friendly for paper lovers

─── WHAT YOU RECEIVE ────────────────────────────────────

✦ 1 × Full planner PDF — light mode (cream and sage palette)

✦ Instant download — delivered immediately after purchase

✦ High-resolution file — crisp and clear on any screen

✦ Personal use licence — yours to use on all your devices

─── HOW TO USE IT ────────────────────────────────────────

After purchase, download the PDF and open it in GoodNotes, Notability, or any PDF app. Import it as a new document and start with the Quick Start Dashboard. Your first week is outlined on the How to Use page — it takes less than 10 minutes to get set up.

─── A NOTE FROM THE CREATOR ─────────────────────────────

This planner was created by Dr. Oussama Wael Bouhentala — a physician and public health specialist who understands the science behind ADHD, stress, and behaviour change. Every section was designed with both clinical knowledge and genuine warmth for the people who will use it.

Bow Team Publications creates premium digital resources for people who want to live and work with more intention, clarity, and self-compassion.

─── YOUR PURCHASE IS INSTANT ────────────────────────────

As soon as your payment is confirmed, your download link is ready. No waiting. No shipping. No confusion. Just open, import, and begin.

"You do not have to be perfectly organised to deserve a beautiful life. You just have to start."