Most ADHD planning advice is built for neurotypical brains.

"Write down everything you need to do. Prioritize. Time-block. Color-code. Review."

And then you stare at a 20-item list, feel overwhelmed before 9am, and do none of it.

Here's what actually works for me:

1. Pick 1–3 things. That's the whole list.

Not 10. Not 7. One to three. Ask yourself: "If I could only finish one thing today, what would it be?" That's your #1. If you have bandwidth for two more, add them. Stop there.

2. Break each one into the next physical action.

Not "work on project." That's vague and your brain will avoid it. Instead: "Open the Google Doc and write the first paragraph." Specific. Small. Startable.

3. Check your energy before you plan your time.

Low energy? Don't schedule the hard thing at 9am. Match the task to how you actually feel right now, not how you wish you felt.

4. Pick one task and start it immediately.

No "I'll figure it out after lunch." Circle the first task. Begin before you add anything else to the day.

5. At the end of the day, write one line: what got done, what moves to tomorrow.

No guilt. Just a handoff to future-you.

I turned this exact system into a one-page daily worksheet. It's simple, reusable, and designed for brains that don't do well with complex planners.

If you've tried everything and still end the day wondering where it went — this might be the reset you need.