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The ADHD-Friendly Planner
Built for Brains That Work Differently
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About this book
You have probably owned more than one planner, used it enthusiastically for a few days, and then watched it gather dust. This one is designed for brains that work differently, and it is undated on purpose, so a missed week is never a problem.
Each daily page centres on The One Thing, a single anchor task that makes the day count, with a brain dump zone right on the page and flexible morning, afternoon and evening blocks instead of an hourly grid. A Dopamine Menu of quick wins and rewards helps you start tasks, a body doubling log tracks when working alongside someone helps, and a distraction and redirect log shows what pulls you off course.
A gentle weekly review compares what happened with what you planned, without judgement. Filled-in sample pages show how each one works.
Look inside
Introduction
Hey. I'm really glad you're here.
If you've picked up this planner, there's a good chance you've tried others before. Maybe a dozen others. Beautifully designed planners with hourly time blocks and color-coded habit trackers and motivational quotes about discipline. And maybe you used them enthusiastically for four days, then guiltily for two more, and then they became a very expensive coaster.
That's not a character flaw. That's a planner problem, not a you problem.
Your brain isn't broken. It just works differently. It needs systems that work with the way you think – not against it.
This planner was built for brains like ours. Brains that have seventeen ideas before breakfast. Brains that can hyperfocus for six hours on the wrong thing and then forget to eat. Brains that need a dopamine hit to get started and a body double to keep going.
How This Planner Works
There are no rigid hourly schedules here. No shame-inducing habit trackers with unbroken streaks you'll inevitably break. Instead, you'll find:
- The One Thing – Every day has one anchor task. Just one. If you do that, the day counts.
- The Dopamine Menu – A rotating list of quick wins and rewards to help you start tasks, because starting is the hardest part.
- Brain Dump Zones – Right there on every daily page. Not in the back where you'll never find them.
- Flexible Time Blocks – Morning, afternoon, evening. That's it. No 6:00 AM to 9:00 PM guilt trips.
- Body Doubling Log – Track when you work with someone (even virtually) and notice how it changes your output.
- The Weekly Review – A gentle, no-judgment look at what actually happened versus what you planned.
The Rules (There's Only One)
If you skip a day, a week, or a month – just open to the next blank page and start again. This planner is undated on purpose. There are no wasted pages. There is no "behind."
You are exactly where you need to be.
Let's go.
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