# ADHD Rules: a simpler daily planner

Start with one action. Everything else is optional. Duplicate this page for a fresh day; you do not need to catch up on missed days.

## Today

Date:

**My one next action:**

Example: find the practice phone number.

**Up to three priorities:**

- [ ] First priority
- [ ] Second priority (optional)
- [ ] Third priority (optional)

## Brain dump

Park other tasks and thoughts here. This is a holding space, not a promise to do everything today.

- A thought or task:

## This week

- Appointment or deadline:
- The next preparation step:
- Something I can ask for help with:

## Reset

You can restart from here at any time.

- What can wait?
- What can I make smaller?
- What is one useful action I can take now?

## How to keep using this

Keep a blank copy. Duplicate it when you want a fresh page. Remove fields you do not use. There are no streaks, scores or automatic reminders.

Keep your page private. Notion is a separate service with its own privacy and sharing settings. This is a planning aid, not a medical treatment or assessment.

Created by ADHD Rules with AI assistance, 26 September 2026.
Free for personal use. No signup required on ADHD Rules.

[Worksheets and instructions](https://adhdrules.com.au/resources/adhd-planner)