A simple worksheet for ADHD adults who want realistic priorities, less overwhelm, and a daily plan that fits real energy.

Before this worksheet: You start the day with 10+ tasks, a color-coded system, and big intentions. By 2pm, nothing is finished. You shuffle the list, feel guilty, and wonder why planning never works for you.

After this worksheet: You pick 1–3 real priorities, break them into small next actions, check your actual energy, and start with one clear task. You end the day knowing what got done — and what moves to tomorrow without guilt.

How it works:

🎯 Choose 1–3 priorities — Not 10. Not “everything.” Just the things that actually matter today.

🔨 Break them into next actions — Each priority becomes 1–2 concrete steps you can start without thinking.

⚡ Estimate energy & time realistically — Be honest about how much fuel you have. The worksheet helps you match your plan to your real capacity.

▶️ Pick your starting task — No decision paralysis. You choose one task to begin with before you add anything else.

🌙 End-of-day reflection — Note what got finished, what didn’t, and what moves to tomorrow. No judgment, just clarity.

One-time purchase · Instant download · Reuse it every single day