A simpler ADHD planner
One next action, a short list and room to start again. Use the browser planner, print a copy or import the template into Notion.
Start with one action
Write something you can physically do: “open the appointment email” is easier to start than “sort out my healthcare”. The other fields are optional. Use only what helps.
My next action
Find the practice phone number.
Everything else can wait in the brain dump.
Use it in Notion
Open the free Notion template ↗
Open the template, choose Duplicate and save it to your own workspace. Only the blank template is public. Keep your filled-in copy private.
Prefer a file? Download the Markdown template below. On desktop or web, open Notion’s Settings → Import → Text & Markdown and select the file. Keep the imported page private; duplicate it for a fresh day. This is a simple page template with checkboxes, not a database or automation.
Download the Notion import file (.md) ↓
Notion is a separate service with its own account and privacy settings. Notion’s import instructions ↗
No account. Nothing entered here is sent to our server or saved by this tool. Download or print before leaving. Saved files and printouts may contain sensitive information.
Make it small: open the document, find the number, put the shoes by the door.
One per line. Fewer is fine.
Park everything else here. It does not all need doing today.
Appointments, deadlines and the next preparation step.
What can wait? What can I make smaller? What is one useful thing I can do now?
ADHD Rules · adhdrules.com.au/resources · Personal worksheet, not medical advice.