ADHD Daily Planner

Plan your day with fewer decisions. Three priorities. Not 27.

A 30-second energy check, three priorities and a brain dump for everything else. Four daily layouts, including one for bad days. It's undated, so a missed week costs nothing: just turn to the next blank page.

110 pages
Undated
4 day layouts
Tap-to-jump tabs

$7.99 USD one-time payment · digital download

Also available on Etsy

Checkout on Gumroad. Your download link appears after payment and in your Gumroad receipt and library.

Who it's for

Is it right for you?

A good fit if

Adults with ADHD, neurodivergent people, or anyone whose brain feels too loud
People who've abandoned dated planners after a few weeks
Tablet users (GoodNotes, Notability and similar) or people who like to print
Anyone who wants a gentle plan for low-energy days

Not a fit if

You're looking for treatment or medical advice: this is a planner
You want a dated, pre-filled calendar
You want an app with reminders and notifications

Look inside

Real pages and screens

Worried cartoon octopus next to the real Overwhelm reset checklist page — **Overwhelm reset** For brain fog, freeze or "I can't start". Do steps 1 to 3 first; if that's all you can do, it still counts.

Happy cartoon octopus next to the real Dopamine menu page — **Dopamine menu** Starters, mains, sides and desserts: good-feeling options planned ahead, so a reward is a choice, not a scroll.

Proud cartoon octopus next to the real planner home page with its links — **Tap to jump** The home page and tabs link to every section, so you're one tap from today's page on a tablet.

Three real daily pages: Daily planner, Focus day and Recovery day — **Four daily layouts** Standard with time blocks and the energy check, Focus for one piece of deep work, Simple for busy days, Recovery for low-energy days.

Three real pages: Overwhelm reset checklist, Brain dump and Dopamine menu — **Tools for when it's too much** Overwhelm reset checklist, brain dump, task triage, project planner, time-estimate check, routines and launch pad, dopamine menu, waiting-for and someday lists, weekly home reset.

Three real pages: the planner home page with links, the Weekly planning ritual and Week 1 — **Undated year, weeks and months** A tap-to-jump home page and tabs, year at a glance, goal ladder, 4 quarterly check-ins, 12 undated months with trackers and reviews, a weekly planning ritual and 52 weekly pages, each with a different small experiment.

What's included

Everything in the download

pages: 110
daily layouts: 4
weekly pages: 52
undated months: 12

ADHD-Daily-Planner-US-Letter.pdf and ADHD-Daily-Planner-A4.pdf: 110 hyperlinked, fillable pages each
00-Start-Here.pdf: how to use it on a tablet or on paper
Trackers for habits, mood, energy, sleep, focus and medication; pages for bills, meals and appointments
Works in GoodNotes, Notability, Noteshelf, Xodo or any PDF app, or print it

Setup and use

Check in. Pick three. Park the rest.

30-second energy check
Body energy, mental clarity, emotional bandwidth: low, mid or high. Then pick today's mode: recovery, steady or push.
Only three priorities
Write each as a verb plus an outcome. Anything else goes in the brain dump or gets parked.
Pick the layout that fits
Standard, focus (one big thing in timed sessions), simple (3 must, 3 should, 3 could) or recovery.

After checkout: Checkout on Gumroad. Your download link appears after payment and in your Gumroad receipt and library.

Try it

What kind of day is today?

Pick the one that sounds most like right now. You'll see the matching page from the planner.

Today feels like…

Tap an option above to see your layout.

Daily planner (standard)

Time blocks (empty is fine), the 30-second energy check, three priorities and a brain dump.

Focus day

The one big thing at the top, then focus sessions of 15 to 45 minutes, each followed by a break, with a distraction tally.

Simple day

Nine boxes, sorted by how much they matter: 3 must, 3 should, 3 could. Plus appointments and a tonight checklist.

Recovery day

Tick the basics you manage (water, food, fresh air, rest without guilt) and choose one tiny win. Two minutes is plenty.

All four layouts are in the planner. Use whichever fits each day.

Get the planner on Gumroad · $7.99

A planning tool, not medical advice.

Before you buy

Devices, formats and limitations

Devices

A planning tool, not medical advice. It doesn't diagnose or treat ADHD, and no focus or productivity promises.

Formats

Delivered as a digital download (see What's included).

Limitations and licence

A planning tool, not medical advice. It doesn't diagnose or treat ADHD. No focus or productivity promises.
Personal use licence. Digital download, nothing is shipped.

FAQ

Questions about ADHD Daily Planner

Is $7.99 worth it?

It's one payment for 110 undated pages you can reuse any year, with no app subscription.

Where do I start?

Just the daily page. Add the weekly and monthly pages later if and when they help. The Start Here guide shows the minimum.

Can't I just use a notebook?

Yes, a notebook and a rule of three can work. This adds ready layouts for different kinds of days, an overwhelm reset, trackers and tap-to-jump tabs, so you don't have to build the system yourself.

Which apps does it work with?

GoodNotes, Notability, Noteshelf, Xodo and other PDF apps that support links. You can also print it at home in US Letter or A4.

Will it help my ADHD?

It's a planning tool, not a treatment, and it doesn't diagnose or treat ADHD. I can't promise better focus or productivity. It's designed to make planning lighter and kinder.

Support and refunds

Need help?

Questions, or a file won't open? Email paidigitalstore@gmail.com with your order number. Sold by Pai Keng Kuan (Pai Digital, individual seller).

Refunds: 7-day refund if the file is unused, corrupt, or materially misrepresented. Contact paidigitalstore@gmail.com. This doesn't limit your rights under applicable consumer law. Store policies.