PopularDeal With Your BrainA colorful bargaining sheet for stubborn tasks: check your tank, name the dread, shrink the finish line, rig the start, and pick the treat your brain earns after.
Popular
ADHD Daily Task OrganizerDesigned for minds that juggle a hundred thoughts at once. Three goals. One day. No overwhelm.
Five-Minute Focus ResetA gentle interactive worksheet for clearing visual clutter, choosing one next task, and saving a calmer layout plan.
Time Blocking Daily PlannerAn hourly daily planner: block your day from 6am to 9pm, check off self-care, corral the boring-but-necessary tasks, remember the people waiting on you, and close with a reward.
Drawers for DistractionsA tansu chest for the thoughts pulling at you: tap the paper, write the distraction, and watch it roll up and fly into its own drawer. Twenty-one drawers, one quieter mind — reopen any of them when you actually have time.
Productivity JournalClose the workday in ink: log what shipped, name what stalled and tag why — interruption, energy, or scope — then write tomorrow's first move, so the morning starts mid-stride instead of cold.
Deep Work PlannerOne session, planned like it matters: name the goal, set the block, park every distraction in the lot without leaving the work, and rate the session so the log learns what deep work costs you.
ADHD Routine BuilderBuild the routine once, then never think about it again: stack steps with times, reorder until it matches your real morning, and run it one step at a time — because the ADHD tax isn't doing the steps, it's deciding them.
ADHD Priority MatrixPrioritizing with ADHD isn't about importance — it's about the pile. Dump every task, then sort each one with a single tap into now, decide, shrink, or drop, and walk away with one visible next thing.
Distraction LogA one-tap distraction log: the moment something pulls you away, tap what it was — phone, people, a wandering mind — and by evening the pattern chart shows your top trigger, your worst hour, and whether the pulls come from the room or from you.
Pomodoro Planning WorksheetPlan the day in tomatoes, not hours: estimate each task in pomodoros, check the plan against an honest daily capacity, then run the sessions one tomato at a time — with breaks, interruption tallies, and an estimate-versus-actual readout that makes tomorrow's plan smarter.
Brain Dump WorksheetSet a timer for three, five, or ten minutes and empty your head one line at a time — then sort every line into actions, ideas, worries, or let-go, and walk away with the only thing that matters: a short checklist of what to actually do.
12 Week Year PlannerPick one to three goals, give each a handful of weekly tactics, and run a twelve-week sprint where every week gets an execution score — with the eighty-five percent bar always in view.
New Year GoalsUp to five goals for the year, each with the first tiny step attached and a begun switch that turns intention into a scoreboard — because a goal with a first step is a plan, and a goal without one is a wish.
Room Reset PlannerA cleaning planner built for brains that stall at 'clean the house': pick one room, write what done enough looks like, split it into five-minute moves you stamp as they land, and keep one low-battery move for the hard days.
Tiny-Win Cleaning ChecklistFour zones of pre-written five-minute cleaning ticks, ordered so the fastest win comes first: no blank page to fill, no order to decide, no supplies list — the thinking is done, and the only job left is the next tick.
Anchored Day PlannerA day planner shaped for time-blind days: one non-negotiable that makes the day count, three anchors borrowed from real events, work blocks matched to sharp and foggy hours, and slack written in on purpose.
Three-Line Day JournalAn evening journal sized for the brain that abandons journals: three tiny lines — what worked, where the wheels came off, tomorrow's one anchor — plus a one-tap wins jar. No streaks anywhere, because gaps are part of the design, not a failure of it.
To-Do ListThe honest classic, upgraded: type your tasks, tick them on screen, and print a clean one-page list — with your items on it, or fully blank so the pen gets fifteen ruled rows to itself.
Daily PlannerOne day on one page: the date, the top three, an hour-by-hour schedule from seven to nine, and a notes corner — type it the night before or print it blank and let the pen run the day.
The Dopamine MenuFill five courses with things that genuinely lift you, from a two-minute starter to a planned special, then let the menu order for you on the days you can't choose.
The Junebugging ScreenPick one small spot and let yourself wander. Every drift you log sends the beetle out on a new dotted flight, one tap brings it home, and the screen counts your returns until the spot is clear.
Where the Hours GoPlace all one hundred sixty-eight hours of your week on a dial, line by line, see how many you cannot account for, then move a few from where they leak to where you actually want them.
The Ivy Lee MethodWrite tomorrow's six most important tasks on one card tonight, rank them by tapping lines upward, then work the card one lit line at a time; whatever is left carries itself to the next card.
Sand Timer SprintsA focus timer built for ADHD: write the one line you are doing, pick a ten, fifteen or twenty-five minute glass, say who is nearby, and turn the glass over when you drift. The log shows which length you actually finish.
The Study Key RingTap the lock that is stuck today, from starting to remembering to losing track of time, and the ring hands you three study keys, each with one thing to do right now. Mark which keys turned, and the record shows which locks stick most and which keys work for you.
The Doom Pile SorterSort one doom pile against a short timer: name each thing you pick up, tap it into keep here, belongs elsewhere, trash or a small dated decide-later box, and watch the painted pile sink while the count climbs.
The Folded ListA to-do list that keeps three things in view and folds the rest under, kept but out of sight. Give each of the three a first move your hands could start in two minutes, then watch the done pile grow.
The Fridge Door Meal PlanPin up a few meals you already like, give them nights or leave nights open, and let the grocery list build itself from them, with a too-tired-to-cook card so the bad evenings still end in food.
The Chore Slide BoardShort chores sit in grooves as long as they take, and a knob slides across for each one you finish. The board starts clean every morning, counts only what got done, and offers a shorter version of any chore that never moves.
Pocket StonesNine short mindfulness practices you can do on your feet, in a seat or in the middle of a chore. Pick up the one that fits, try it, and watch the stones that settle you move into your pocket.
The Follow-Through PlannerGive every task that keeps stalling its own planner page: break it down, pin the first move to a time, line up what will keep you at it, and decide what done looks like. The back page shows where your tasks stall and how your time guesses hold up.
The Other ChairA body doubling session you can run and learn from: pick who keeps you company, say the task out loud, sit for a set time, then check in. The book shows which company and which length actually get things finished.
Eat the FrogWrite tomorrow's frog on the pad tonight, the important task you would most like to dodge, then mark each morning whether it went down first. The pond sorts your frogs by kind and shows which ones keep hopping away.
The Eisenhower MatrixAnswer two questions about each task and the matrix files it under do, decide, delegate or delete, then asks for the next step: a check, a day, a name or a clean cross-out. At the end of the week, split it into ten tenths to see where your time actually went.
About these templates
Built for how ADHD attention actually works
These worksheets don't ask you to become a different person. Each one takes a moment where ADHD brains typically get stuck — starting, choosing, stopping, recovering — and gives it a short, concrete ritual: visible steps, few choices, and a reward at the end.
Every template is free, interactive, and takes about five minutes. Personalize one and it saves in HabitatZero, ready to come back to on any device.
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