An ADHD-friendly Notion planner built to work with your brain

This is a gentle planning system designed for people with ADHD who struggle with overwhelm, executive dysfunction, and traditional productivity tools.

Instead of pressure and overplanning, it offers flexible structure, visual clarity, and energy-based planning to help you start tasks, stay focused, and follow through with less friction.

Built for people who:

• Struggle with executive dysfunction and task initiation

• Feel overwhelmed by long to-do lists

• Have fluctuating energy and focus

• Need support without guilt or pressure

The problem it solves

Most planners assume:

• consistent energy

• linear focus

• motivation that appears on demand

For people with ADHD, this often leads to:

• task paralysis

• shame from unfinished plans

• overplanning followed by burnout

It replaces pressure with support by offering:

• smaller steps

• flexible time blocks

• visual systems that reduce cognitive load

How it helps:

• Breaks tasks into small, manageable steps

• Uses flexible time blocks instead of strict schedules

• Supports motivation with dopamine-friendly rewards

• Helps you plan around energy, not willpower

What’s included:

• Daily focus dashboard

• Task breakdown system

• Flexible time-blocking views

• Energy-based planning

• Hyperfocus and motivation trackers

• Weekly reset pages

• Ready-to-use Notion template

How it works

1. Purchase the template

2. Duplicate it into your Notion workspace

3. Start with one section only

4. Add more when it feels right

There is no “right” way to use this planner.