ADHD-Friendly Daily Planner - Undated Printable with Brain Dump, Top 3, Task Breakdown, Dopamine Menu & Focus Sessions (Letter + A4)

Too much in your head and not sure where to start? This simple, low-overwhelm planner helps you get the important things done - one small step at a time.

Clean pages, big boxes, only what you need. Made for busy brains, ADHD-friendly, and anyone who finds normal planners too much.

WHAT'S INSIDE (16 undated pages)

• Brain Dump - empty your head, then sort it: Do today, This week, Later, Let it go

• Daily Plan - your TOP 3 only, "if I only do one thing", time blocks, bonus tasks, don't forget, energy & mood check, water

• Simple Day - a low-energy version: just 3 things + look after me

• Weekly Overview - top 3 for the week + every day

• Task Breakdown - turn one big task into tiny 5-15 minute steps (2 per page)

• Morning & Evening Routines - same steps, same order, with minutes

• Dopamine Menu - starters, mains, sides, desserts, specials + an emergency list of quick mood lifts

• Focus Sessions - set a timer, tick a circle per session, add a reward

• Habit Tracker - 10 habits for a whole month

• Don't Forget & Waiting On lists

• Weekly Reset checklist, Wins & Good Things, Reward Chart (colour a star!), Notes, How-to page

WHAT YOU GET (2 files)

• ADHD_Friendly_Daily_Planner_Letter.pdf (US Letter)

• ADHD_Friendly_Daily_Planner_A4.pdf (A4)

HOW IT WORKS

1. Download instantly after checkout

2. Print the pages you use most - reprint daily pages again and again

3. Or write on it digitally in GoodNotes, Notability or any PDF app

UNDATED: start any day. Missed a day? No blank pages wasted - just start again.

PLEASE NOTE

• This is a digital download - nothing will be shipped.

• A simple organising tool - not a medical product, and it does not diagnose or treat any condition.

• Personal use only. Please do not resell or share the files.

Designed by me; some design help from AI tools.