How to Find the Right ADHD Planner for Your Brain
Planners can be exciting at first. A fresh start, a new system, a way to finally feel more in control. But for many people with ADHD, that excitement may quickly fade. What initially seemed like a helpful tool can become frustrating, overwhelming, and too restrictive.
The truth is, most planners aren’t built with ADHD in mind. This post walks through what to look for in an ADHD planner that actually supports your brain, a few popular options people find helpful, and time management strategies that make sticking with it feel more doable.
Why Traditional Planners Don’t Always Work for ADHD Brains
Most traditional planners are designed around the idea that time can be neatly organized into boxes, blocks, or color-coded sections. For people with ADHD, that kind of structure can quickly feel like too much. Daily layouts might feel inflexible and monthly overviews can be hard to stick with. If you miss a few days, it can feel like you’ve already failed.
Planning with ADHD often isn’t about wanting to be more organized. It’s about finding tools that support how your brain actually works. Executive functioning challenges can make it harder to prioritize, follow through, or even figure out where to start. When a planner assumes consistency, focus, and linear thinking, it sets a lot of people up to feel defeated before they’ve even begun. In fact, research shows that difficulties with time management and organization are some of the most common struggles for adults with ADHD (National Institue of Mental Health).
None of that means planning is a lost cause. It just means the planner needs to meet you where you are, not the other way around.
What Is an ADHD Planner and What Should You Look For?
An ADHD-friendly planner isn’t about perfect time management or squeezing more productivity out of your day. It’s about creating a tool that helps you feel more grounded, less scattered, and more in touch with what matters most to you.
The best planners for ADHD tend to have a few things in common. They’re flexible rather than rigid. They give you space to map out your thoughts, not just your appointments. They’re forgiving if you miss a day (or a week) and help you pick back up without guilt. And most importantly, they make it easier to start…since getting started is often the hardest part.
Features to look for:
Flexible layouts – daily, weekly, or monthly options that you can switch between
Open space for brain-dumps or to-do lists – no pressure to be tidy or linear
Visual organization – stickers, symbols, or highlighting
Gentle prompts – like mood check-ins or space for reflection
Built-in permission to reset – undated pages or sections labeled “this week” instead of strict calendars
ADHD Planner Recommendations That Actually Work
Do planners actually help ADHD?
They can. But only if they’re used in a way that supports how your brain works, not how you think it “should” work.
A lot of people with ADHD have tried planner after planner, only to end up feeling frustrated or ashamed when it doesn’t stick. But that doesn’t mean planners are pointless. It usually just means the system wasn’t a good fit. The goal isn’t to be perfectly consistent or to fill out every page. The goal is to create a system that helps you get started, stay oriented, and feel a little more steady day to day.
Here are a few planners and tools that many people with ADHD have found helpful:
The Passion Planner
Great for visual thinkers who want to map out both short and long term goals alongside weekly planning. Offers both digital and paper options, and includes space for reflection. You can also take a quiz to find the best planner for you.The Panda Planner
Combines daily planning with positive psychology. Includes sections for gratitude, mood tracking, and daily priorities. Helpful for those who want structure with a focus on mindset.Dani Donovan’s ADHD Planner
Created by a neurodivergent artist and ADHD advocate. This planner is relatable, flexible, and designed specifically for ADHD brains. Uses humor and realistic expectations to support follow-through.The Happy Planner
Customizable and creative. Great for folks who want to use stickers, colors, or visuals to stay engaged. The disc-bound system makes it easy to move pages around or start fresh.Notion
If paper planners feel overwhelming, digital systems like Notion can be a good alternative. Highly customizable and searchable. Can be paired with templates and reminders.
Time Management Strategies to Pair with Your ADHD Planner
Even the best planner in the world won’t be helpful if it just sits on your shelf. That’s why pairing your planner with a few ADHD-friendly strategies can make a big difference. These tools are simple, flexible, and built around how ADHD actually shows up in daily life.
“One of my favorite ways to make planning feel less overwhelming is to ‘chunk things down,’ break a task into bite-sized and concrete steps,” says Jenny Chandler, AMFT. “For example, instead of thinking ‘I need to clean the kitchen,’ you might chunk it down to three tasks: wipe the counter, load the dishwasher, and take out the trash. When you connect each step to a bigger purpose, like wanting a clean, calm space in order to enjoy cooking, and then celebrate each task you complete, the process shifts from an obligation to something that builds momentum and a sense of empowerment.”
What is the 1/3/5 rule for ADHD?
The 1/3/5 rule is a way to structure your to-do list without getting overwhelmed. Instead of trying to do everything, you choose:
1 big task
3 medium tasks
5 small tasks
This approach helps with prioritizing and sets realistic expectations for the day. It also makes starting less intimidating, especially if you struggle with perfectionism or all-or-nothing thinking.
You can write your 1/3/5 list directly in your planner or use sticky notes to move it around as needed.
What is the 24 hour rule for ADHD?
The 24 hour rule is a strategy for slowing down impulsive decisions—especially in moments of strong emotion or urgency. It encourages you to pause and wait a full day before taking action on something big, like responding to a heated message, making a major purchase, or quitting a commitment.
For people with ADHD, emotional regulation can be just as important as time management. The 24 hour rule helps build in space to cool down, get perspective, and act with intention instead of reactivity. You can even use your planner to jot down the impulse, then revisit it the next day.
Still Struggling? You’re Not Alone
Even with the right tools and strategies, planning can still feel hard. You might find something that works for a while, then stop using it. You might forget to check your planner, lose momentum, or fall into the trap of feeling like you’re “failing” at being organized.
None of that means you’re doing it wrong. It just means you’re human—and that building new systems takes time, especially when you’re navigating ADHD.
Sometimes it helps to have support from someone who really gets it. Working with a therapist can be a space to explore what’s getting in the way, experiment with different approaches, and figure out what actually works for you. Planning doesn’t have to feel like pressure. It can feel like support.
If you're interested in working with someone who understands what it’s like living with ADHD, you can learn more about our services here.
Final Thoughts
The right planner isn’t the one that promises perfect productivity. It’s the one that helps you feel more steady, more focused, and more supported in your day-to-day life.
It’s okay if it takes a few tries to find what works. And it’s okay if what works one week doesn’t work the next. The goal isn’t to get it right all the time. The goal is to build something that feels realistic, flexible, and helpful for the way your brain works.
Start small. Be kind to yourself. And remember, planning doesn’t have to be a solo project. Support is always available if you need it.
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