Free for ADHD brains
ADHD Daily Planner:
3 Priorities + Brain Dump
Three things. That's your whole day. The rest goes in the brain dump.
↓ Download Free PDF10-item to-do lists don't work
You can't finish what was never realistic to begin with.
Racing thoughts derail your plan
The brain dump section gives those thoughts a place to go.
Time-blindness makes hours vanish
30-minute blocks create visible structure without pressure.
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ADHD Daily Planner — Free PDF
- 3 priority slots (not 10 — because 3 is realistic)
- Brain dump section for racing thoughts
- All 3 planners delivered to your inbox
What's inside the daily planner
Interactive tool
Too overwhelmed to plan? Let Dottie decide.
One room. One task. No decisions. Just start.
Today's room
Kitchen
Wipe down one counter
2 min
Free. No sign-up. Works in your browser.
Questions about ADHD daily planning
Why only 3 priorities?
Because ADHD brains overcommit. If you write down 10 tasks, you'll feel behind by noon. Three priorities means you can actually finish your list — and finishing feels incredible. If you get all 3 done and want more, that's bonus momentum.
What's the brain dump section for?
Your brain doesn't stop generating ideas and worries just because you have a plan. The brain dump gives those thoughts a place to go so they stop interrupting your focus. Write anything — grocery items, random ideas, things you remembered. Get them out of your head and onto paper.
How are the time blocks different from a regular planner?
These are 30-minute blocks, not hour blocks. ADHD brains work better in shorter intervals. There's also buffer time built in — because transitions between tasks take longer than neurotypical planners assume.
What if I don't finish everything?
That's expected and okay. The end-of-day section asks 'what worked?' not 'what didn't you finish?' This reframes your day around wins instead of failures. Unfinished tasks roll to tomorrow — no guilt, no red marks.