Free template · Life & Productivity
ADHD Planner Template
An ADHD planner template is a daily planning sheet built around how ADHD brains tend to work: dump every task out of your head first, pick only three that matter today, add a time estimate and energy level, and leave everything else parked. It aims for less overwhelm rather than more structure.
Who it's for: Adults with ADHD, or anyone who finds long to-do lists overwhelming.
Free, no email needed. Google Sheets: download the .xlsx, then File > Import > Upload.
Preview
These are the real columns with example rows. Click Try it here to type your own rows and download them.
| Task | Big 3 today? | Time estimate | Energy needed | When | Done? | Tiny first step |
|---|---|---|---|---|---|---|
| Book dentist | Yes | 10 | Low | Morning | No | Open the booking page |
| Finish report draft | Yes | 90 | High | Morning | No | Write the heading only |
| Pay electricity bill | Yes | 5 | Low | Afternoon | No | Find the last bill email |
| Sort garage | 120 | High | Someday | No | Pick one shelf | |
| Reply to Sam | 5 | Low | Evening | No | Open the chat |
What goes in each column
| Column | What goes in it | Example |
|---|---|---|
| Task | Anything on your mind | Book dentist |
| Big 3 today? | Yes for only three tasks | Yes |
| Time estimate | Minutes, rounded up | 10 |
| Energy needed | Low, Medium, High | Low |
| When | Morning, Afternoon, Evening, Someday | Morning |
| Done? | Tick when finished | No |
| Tiny first step | The smallest possible start | Open the booking page |
Why these columns: Long lists create overwhelm, so the sheet separates the brain dump from the Big 3. Energy needed and Tiny first step target the two things that most often stop a task from starting: the wrong time of day and a first step that feels too big.
How to use it in 5 steps
- Brain dump first. Write every task in the Task column without sorting.
- Mark only three rows as Big 3 today. Everything else waits, guilt-free.
- Add a Time estimate, then add half again. Time estimates tend to run short.
- Match tasks to your energy: High energy tasks when you usually focus best.
- Write a Tiny first step for anything you are avoiding. Starting is the hard part.
Spreadsheet, dedicated software, or Notion?
| Option | Best for | Falls short when |
|---|---|---|
| This spreadsheet | A simple daily brain dump and Big 3 | No habits, routines, goals or weekly review |
| Paper planner | People who think better on paper | Tasks do not carry over by themselves |
| Notion version | Tasks, routines, goals and notes connected in one calm place | Needs Notion |
If the free spreadsheet does everything you need, stick with it. The Notion version is for when you want the pieces connected.
Want it connected? The Complete Life System Bundle
The spreadsheet is one table. The Notion system links it to everything around it:
- Tasks, routines, goals and notes connected
- Dashboards that show only today, not everything
- Second brain for ideas and notes (Life System Bundle)
- Built to stay usable on low-energy days
See The Complete Life System Bundle
Also a fit: ADHD Life OS Ultimate
Instant duplicate link after purchase.
Questions
What makes a planner ADHD-friendly?
Fewer visible tasks, a place to empty your head, time estimates, and small first steps. The aim is less overwhelm, not more structure.
Why only three tasks?
A short list you finish tends to feel better and build more momentum than a long list you do not.
Is this a medical tool?
No. It is a planning template. It does not diagnose or treat anything.
What if I miss a day?
Nothing breaks. Start again with a fresh brain dump.