Free for ADHD brains
ADHD Weekly Planner:
Plan Around Your Energy
Forecast your energy. Protect your non-negotiables. Review what worked.
↓ Download Free PDFEnergy levels fluctuate wildly
Most planners treat every day the same. ADHD days are not the same.
Important tasks get buried
The non-negotiables sidebar keeps your priorities visible all week.
You repeat the same mistakes
The weekly review helps you see your patterns and break cycles.
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ADHD Weekly Planner — Free PDF
- Energy forecast row — plan around your energy
- Non-negotiables sidebar for the 3 things that matter most
- All 3 planners delivered to your inbox
What's inside the weekly 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 weekly planning
What is energy forecasting?
Energy forecasting means predicting which days you'll have high, medium, or low energy — and planning accordingly. ADHD energy levels fluctuate more than neurotypical ones. On high-energy days, schedule hard tasks. On low-energy days, schedule easy wins. This prevents the crash-and-burn cycle.
Why is this better than a regular weekly planner?
Regular planners treat every day the same. ADHD days are not the same. This planner has an energy row at the top so you can see your week's rhythm at a glance. It also limits tasks per time block so you don't overload Tuesday and have nothing left for Thursday.
What are non-negotiables?
Non-negotiables are the 3 things that must happen this week no matter what. Not 10 things. Not 'everything.' Three. By putting them in a visible sidebar, you protect them from being buried under less important tasks. ADHD brains need visual anchors for priorities.
How do I do the weekly review?
At the end of each week, answer two questions: 'What worked?' and 'What would I do differently?' That's it. No long journaling session. Two questions, two honest answers. Over time, these reviews show you your patterns — and ADHD brains benefit enormously from seeing their own patterns externally.