ADHD-Friendly Planner & Task Management System

Designed for low-friction planning, visual clarity, and momentum without overwhelm.
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Daily Planning Page
How to use: Pick only the essentials first. Keep this page visible all day. When attention drifts, return to the top 3 must-dos, then choose the next tiny action.

Date + Daily Anchor

DateDayWake TimeSleep Last Night
Today's ThemeIf Today Goes Well, It Will Be Because...

Energy Level Tracker

AM energy:
1
Foggy
2
Low
3
Okay
4
Good
5
Sharp
PM energy:
1
Foggy
2
Low
3
Okay
4
Good
5
Sharp
Top 3 Must-Dos

Must-Do #1

Must-Do #2

Must-Do #3

Brain Dump

Medication / Supplement Tracker

ItemMorningMiddayEvening
Medication
Supplement 1
Supplement 2
Hydration Check

Reset + Reflection

What will help me get started?
Win of the Day
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Weekly Visual Task Board

Externalize tasks so your brain can stop holding everything at once.
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Kanban Week View
Tip: Write one task per box using action verbs. Move cards across the board during the week. If something stalls, move it to Waiting and note what you're waiting on.

To Do

In Progress

Done

Waiting

Daily Top 3 Priorities
DayPriority 1Priority 2Priority 3
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Weekly Focus Rules

  • Keep no more than 3 tasks in In Progress at once.
  • Break vague tasks into visible next actions.
  • If something sits for 3 days, either delete it, delegate it, or schedule it.
  • Use the Done column to build motivation, not just to store leftovers.

Weekly Review Prompts

What kept moving forward?
What got stuck and why?
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Brain Dump & Mind Clear Page

Use this when your thoughts feel crowded, noisy, or hard to prioritize.
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Mental Reset
Reset method: Write fast. Do not organize while capturing. Once everything is visible, circle what is actionable this week and ignore the rest for now.
What's spinning in my head?
Urgent this week?
Ideas to capture
Things I'm worried about
What I keep forgetting
Turn the Dump into Action
ItemDeleteDelegateDo This WeekSchedule LaterNext Action
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Dopamine Menu

Build healthy rewards into task completion so motivation has something immediate to aim for.
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Reward Tracking
How to use: Pick 2–3 small rewards before you work, then attach them to specific tasks. A reward works best when it is immediate, finite, and easy to start.
When I complete tasks, I can reward myself with...
☐10-minute walk outside
☐Favorite coffee or tea
☐Healthy snack break
☐1 song dance break
☐Stretch routine
☐10 minutes of a game
☐Watch one short video
☐Text a friend
☐Read 5 pages of a book
☐Fresh air on the porch
☐Quick music reset
☐Mini doodle session
☐Podcast break
☐Change locations
☐Browse wishlist for 5 minutes
☐Hot shower reset
☐Make a smoothie
☐Use a sticker or stamp
☐Light exercise set
☐Guilt-free rest timer

Build Your Reward Rules

Task I need help finishingReward attached to it

Done List

AccomplishmentWhy it counts
wingmanprotocol.com | Free tools + printables

ADHD Strategy Reference Card

Practical interventions for starting, switching, and sustaining attention.
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Quick Strategy Guide

Body Doubling Tips

  • Work beside another person in person, on video, or with a silent co-working room.
  • Tell them your exact next action before you begin.
  • Use 25–45 minute sprints, then check in briefly.
  • Choose low-social settings when conversation becomes a distraction.

Hyperfocus Management

  • Set two alarms: one for awareness, one for stopping.
  • Keep water and a snack visible before you start.
  • Write a stopping point so you can resume later without panic.
  • If the task matters, schedule recovery time after intense focus.

Transition Strategies

  • Stand up before switching tasks to create a physical reset.
  • Use a 2-minute bridge task: close tabs, clear surface, write next step.
  • Pair transitions with cues like music, tea, or a timer.
  • When resistance is high, shrink the next task to 5 minutes.

5-4-3-2-1 Task Start Technique

  • 5: Name the task.
  • 4: Gather what you need.
  • 3: Remove three distractions.
  • 2: Commit to two minutes only.
  • 1: Start before you negotiate with yourself.
Distraction Log for the Week
DayWhat pulled my attention?Pattern I noticedOne adjustment to try
Mon
Tue
Wed
Thu
Fri
Sat
Sun

Fast Rescue Moves

  • Drink water.
  • Change location.
  • Use noise control or instrumental audio.
  • Write one next action, not the whole project.

If Today Falls Apart...

  • Pick the smallest useful win available.
  • Reset expectations instead of abandoning the day.
  • Do a 10-minute tidy or admin sweep.
  • End with a visible plan for tomorrow.
wingmanprotocol.com | Free tools + printables