Have you ever sat down to plan your day, and then totally forgotten what you were about to write? Frustrating, isn’t it?
Trying to use a planner when you have ADHD can feel like one more thing you’re supposed to do but never actually get to. You purchase the planner, maybe color-code a few pages, and then it sits untouched for weeks.
The truth is, planners don’t work unless they’re built around how your brain actually works. And if you’ve got ADHD, that means keeping things simple, visual, and flexible enough to not fall apart the minute life goes sideways (which it always does).
But don’t worry, because you can always do something about it.
In this article, I’ve broken down ADHD-friendly planner tips that are doable. Without the need to put too much pressure just to be perfect.
Just clear, real-life ways to make planning feel less like a chore and more like a tool that keeps you focused, not frustrated.
Let’s get into it.
Why Typical Planners Don’t Work When You Have ADHD And What Actually Helps
If you’ve ever tried using a normal planner and given up after three days, you’re not lazy or unmotivated.
It just wasn’t built for your brain.
ADHD makes planning tricky because it affects how you manage time, focus, and actually work through it.
You might forget what you were supposed to do five minutes ago, or spend hours organizing your week, then feel stuck when it’s time to actually start. (Story of my life)
This is called time blindness and executive dysfunction.
Basically, your brain struggles with seeing how long things take, deciding where to begin, and following a task from start to finish.
Add in a packed schedule or a complicated planner layout, it’s game over.
Most ADHD beginners make the same mistakes:
- Filling up every time slot with tasks (no breaks, no breathing room)
- Using color-coded systems that are too detailed to keep up with
- Overthinking every little thing until they burn out
What works instead?
Simple visual structure. Fewer moving parts. Flexible systems that let you reset fast when things go off-track (because honestly, they will. Always).
Think clear sections, easy-to-spot lists, and spreads you can glance at once and actually get what’s going on.
Next, let’s break down the types of planners that can make this way easier.
ADHD-Friendly Planner Tips
Now that we’ve cleared up why most planners don’t work for your brain, let’s get into what actually does.
These tips are made to keep things simple, cut down the stress, and help you use your planner without tossing it in a drawer after two days. (Been there. Done that.)
You don’t need a perfect setup. You just need something that’s easy to start, easy to follow, and doesn’t fall apart when life gets messy. (Because it will. It always does.)
Let’s keep it simple and doable.
1. Start With One Thing, And Focus On It
Trying to get everything done in one day? Yeah… that’s usually when nothing gets done at all.
Here’s a better way: just pick one thing. One main task for the day. Not five. Not a long list. Just one.
This takes the pressure off and helps your brain know what to focus on. If you get more done, awesome. But even if you only finish that one thing, it still counts as a win. (A big one.)
Make it stand out in your planner so you don’t forget:
- Put it right at the top of the page
- Box it in or highlight it
- Add a little symbol or star next to it (whatever helps your eyes land on it fast)
This tiny habit keeps your brain from bouncing all over the place. Even when the rest of the day goes off the rails.
And don’t overthink it. “Make that doctor’s appointment” totally counts. So does “finally fold that pile of laundry” or “take a real break for 20 minutes.” It doesn’t have to be huge. Just pick what matters most for today, and make that your focus.
2. Use Time Blocks, Not Timetables
Hourly schedules might look good at first, but the second thing gets thrown off, the whole day feels shot. And then? That heavy guilt starts creeping in.
If that sounds familiar, time blocking might work better for you.
Instead of planning your day by the hour (like “10:00 AM clean the kitchen”), break it into three basic parts: morning, afternoon, and evening.
That’s it.
It gives
So here’s what it might look like:
- Morning: check emails, toss in a load of laundry
- Afternoon: Zoom call, quick store run
- AND
None.
If you want to take it a step further, try using soft color blocks or light highlighters to mark each part of your day in your planner. It makes everything easier to scan fast and helps you see what’s next without having to think too hard.
This small change can turn planning from something that feels rushed and rigid into something you can actually stick with. (even when the day doesn’t go exactly as planned)
3. Write Less, See More
If your planner is packed with long notes and detailed paragraphs, it might look productive… but if you’ve got ADHD, it’s just too much.
The truth? Your brain zones out the second it feels overwhelmed. And when you’re just trying to remember school pickup or what’s for dinner, the last thing you need is a wall of text.
So keep it simple. Use quick symbols or short words that your brain can process in seconds. At a glance, you should know what’s happening and what’s coming next.
Here’s what that could look like:
- 🛒 = grocery run
- ✍ = write post
- ☕ = take a break (yes, breaks count too)
Need to change plans halfway through the day? That’s what sticky notes are for. Just move things around without rewriting your whole planner. (And yeah, peeling one off when it’s done is a tiny win that feels weirdly good.)
Another quick trick? Use color to sort things. Blue for work, yellow for errands, pink for personal stuff, or whatever color-coding feels easiest for you. This helps your brain find what it needs fast, without stopping to figure it all out.
The point here isn’t to fill up every inch of your page. It’s to make your planner feel clean, calm, and clear, so it actually helps, instead of making things worse. Keep it light. Keep it visual.
Now, if you’re looking for a planner that lets you do all that (without extra fluff or distraction) the My Planner 19-Page Set is a good one to try. It’s got the space you need, and none of the stuff that usually gets in the way.
Just print what you’ll actually use and skip the rest.
4. Keep Your Planner Where You’ll Actually Use It
If you keep forgetting to open your planner, that’s not a “you” problem—it’s a habit problem.
Here’s what actually helps: link it to something you already do every day.
Don’t wait around for motivation (because let’s be real, that comes and goes). Instead, work it into your regular routine. Think about things you already do without thinking, like:
- Making your morning coffee
- Sitting at your desk
- Doing your makeup
- Dropping your keys in the same spot
Now, just place your planner right there. On the kitchen counter. In your work bag. Next to the mirror. Wherever your hands go, your planner should be nearby too.
It doesn’t have to be complicated. You can even stick a little note on your mirror or laptop that says, “check planner.” That’s all it takes.
The more you see it, the more you’ll use it. Over time, it becomes part of the routine, just like brushing your teeth or scrolling Instagram before bed. (But, you know, way more useful.)
One more thing. Always keep it visible. Don’t tuck it in a drawer or bury it under mail. Leave it out where you’ll run into it throughout the day. That quick reminder can be the difference between feeling on top of things or scrambling to remember what you were supposed to do.
Small habit. Big impact.
5. It’s Okay to Start Over (Seriously)
Missed a few days? Or maybe the whole week? That’s not a failure, it’s just life being LIFE.
If your planner has a bunch of blank pages, don’t stress. Just flip to today and keep going. No guilt. No need to “catch up.” You’re not behind, you’re just picking it back up. (That’s allowed.)
Your planner isn’t a grade. It’s not something you’re being judged on. It’s a tool, and it will only work when you use it, not when you feel bad about it.
Especially with ADHD, staying consistent isn’t about doing it every single day. It’s about showing up again, even off.
Some weeks will be all over the place. Some won’t be planned at all. That doesn’t mean you have to throw out the whole system. Just turn the page and keep going.
And please, don’t waste your energy trying to fill in the blanks. Just move forward. (Blank pages aren’t a big deal. They’re just part of the process.)
Because planning? It isn’t about being perfect; it’s about having something to come back to when you’re ready.
So keep it simple. Use it when you can.
And don’t beat yourself up when you don’t.
So, What Planner Layout Works Best for ADHD?
No planner layout is perfect for everyone. But if you’ve got ADHD, some options just make life easier.
Start with a weekly spread. It lets you see your week at a glance without flipping back and forth. You can block out big stuff appointments, school drop-offs, and bill due dates so nothing sneaks up on you.
It’s perfect for getting that “big picture” view without feeling overwhelmed.
Then add a simple daily section. This is where you narrow it down to just what’s on your plate today. One main task, maybe a few errands, and a quick meal plan if that helps. That’s it.
Keep it short so your brain doesn’t get too much mental load before you even begin.
Now here’s a big tip: use an undated planner. That way, if you skip a few days (or even a week), no big deal.
You’re not wasting pages, and you’re not sitting there feeling bad about it. Just turn to a fresh page and keep going.
And don’t overlook visual tools. Stickers, colored pens, little doodles, they’re not just for fun. They actually help your brain see things faster. Use colors that make sense to you, like green for errands, blue for work, and pink for personal time.
Whatever clicks.
Bottom line?
Choose what works for your brain. Not what looks pretty online. If it helps you stay on track and lowers the mental load, that’s the layout worth sticking with.
One thing that can really help is having a planner that’s already broken down into bite-sized sections.
The Life Better Organized Printable Pack is set up that way, with easy layouts for daily focus, self-care, and keeping life in order without overdoing it.
It’s made for busy brains that want less chaos and more calm.
Common ADHD Planner Mistakes to Avoid
Most planner failures don’t happen because you’re just bad at organizing. They happen because you’re trying to use a system that doesn’t actually work for how your brain works.
Here are a few common mistakes to watch out for:
1. Trying to plan your whole life in one sitting.
You get the new planner, the fresh pens, and big weekend energy… and then try to plan everything all at once. It feels exciting until it turns into overwhelm. Then burnout hits.
Instead, just plan one day. Or even just one thing. That’s more than enough to start.
2. Waiting for the “right” time to begin.
No need to wait for a Monday, a new month, or some magical reset moment. Open your planner today and write one thing.
That’s all it takes to get going.
3. Copying someone else’s system.
What works for your friend might not work for you. Same with what you see online.
But that’s not a bad thing, it’s just a reminder to build something that fits your life, not someone else’s highlight reel. It can be simple. It can be messy. It just has to be yours.
Bottom line? Planning is personal.
Use what makes things easier, skip what doesn’t, and don’t waste time trying to make it look a certain way. If it helps you stay grounded and get stuff done… That’s a win.
Planning with ADHD Is a Skill You Can Build
Having ADHD doesn’t mean you’re bad at planning. It just means the usual methods weren’t made for how your brain works, and that’s not your fault.
Planning is a skill, not some magical personality trait you’re supposed to be born with. And like any skill, it gets easier with practice. The more you use your planner in ways that actually support your life, the better it’ll work for you.
Yes, some weeks will look messy. Some pages will be blank. And that’s okay. What matters is that you keep showing up, even if it’s just five minutes a day.
Focus on the small wins: one checked box, one goal written down, one clear day. Your planner isn’t a test. It’s a support system. Use it your way, and let it grow with you.
You’re not behind. You’re building something that works.
Frequently Asked Questions (FAQs)
1. What Kind Of Planner Is Best For Adhd?
Look for something simple, flexible, and easy to stick with. Weekly spreads are great for seeing the big picture, and daily pages help you focus when your brain wants to jump around. Undated planners are a bonus less guilt if you skip a day (or three). Also, go for ones with plenty of white space and clean layout. You don’t need all the bells and whistles, just a layout that won’t overwhelm you at first glance.
2. How Do I Actually Remember To Use My Planner?
Tie it to something you already do every day like checking your phone, pouring coffee, or packing your work bag. Leave it somewhere you’ll see it (not buried in a drawer). And keep a pen with it! Out of sight really does mean out of mind (especially with ADHD).
3. I Keep Stopping And Starting. How Do I Stay Consistent?
That’s normal. Don’t aim for perfect streaks. If you skip a day, flip the page and move on. No planner shame here. Use short entries, focus on one daily task, and keep your system simple. Progress is better than perfection.
4. Should I Decorate My Planner Or Keep It Plain?
Whatever helps you come back to it. Some folks love stickers and color-coding (because pretty = motivating). Others prefer a plain notebook with a few bold highlights. There’s no “right” way, just pick a style you’ll actually enjoy using.
5. What Should I Track As A Beginner With Adhd?
Start small. Track one thing like meds, water intake, or daily focus. Once that feels easy, add more if you want. The goal isn’t to make a planner look productive, it’s to help you feel more in control. One check mark at a time.