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

Before: You feel overwhelmed, your to-do list has 15+ items, none get done, and you end the day with guilt.

After: You pick 1–3 priorities, break them into clear next actions, plan around real energy, and end the day with progress.

How It Works

1. Choose 1–3 Priorities — Ask "If I could only finish one thing today, what would it be?" Pick no more than three.

2. Break Into Next Actions — Each priority becomes one concrete step. Not "work on project" — "open the doc and write the first paragraph."

3. Estimate Energy & Time — Rate your energy (low/medium/high) and assign realistic time blocks. No marathon sessions.

4. Pick Your First Task — Circle the one task you start immediately. No deciding later.

5. End-of-Day Reflection — Note what got finished and what moves to tomorrow. No guilt. Just a clear handoff.

What You Get

• Instant digital download (reusable PDF)

• Clean, ADHD-friendly layout with white space

• Works for any day, any schedule, any energy level

• Use on screen or print it out

One purchase. Use it every day. No subscription.