ADHD Life Planner

One card a day, a standing list for the big things, and a front door that asks how today feels before it asks anything else.

Pick the row that matches the day. Overwhelmed sends you to the card to do the top item only, and closes the Major List. Scattered sends you to the card to write every loose thread down first, then cross off one. Flat sends you to the Major List for its smallest next step. Fine gets a full card and one step pulled over. That is the whole decision, and nothing you pick is logged, scored or remembered.

WHAT'S INSIDE

Dashboard - the four numbers, and the week

Start Here - the front door, and how the file works

Card - today's card, where you actually work

Major List - the big things, standing

Week - the last seven days

Restart - for after a gap

THE PART NOBODY ELSE BUILDS

There are no dates printed in this file, no streaks, and no count of anything you did not do. Undated means there is no behind to fall. Tomorrow is a fresh card: what still matters gets copied across by hand, and the rest stays behind, which is the point rather than a limitation. The Major List only ever asks for a smallest next step, never the whole project. And when a week goes sideways, Restart is a page built for that, instead of a broken streak and a number in red.

WHAT YOU GET

Excel workbook (.xlsx)

Google Sheets template - one click to copy

Setup instructions (PDF)

Free updates for life

BEFORE YOU BUY

Works in Microsoft Excel 2016 and later, and in Google Sheets. It is a planner, not a treatment, an accommodation or anything clinical. No reminders, no notifications, nothing to sync. Digital download, all sales final.