As an ADHD mom, I used to feel like I had a million to do items swirling around me at any given time, but I had no clue how to tackle them. Before I started using an ADHD daily planner, I had zero motivation. I have anxiety too, so I would often feel totally paralyzed, not sure what to focus on. Yep, that image you see below was me in a nutshell.
Between being a stay-at-home mom, running my own small business, and managing a busy household, my mind was going in a million different directions. Needless to say I didn’t get much done. That’s what led me to create my ADHD Daily Planner template. It was out of desperation. And it turned out to be a total game changer.
Check out my latest video:
My to do list has not gotten any smaller, lol. I don’t think it ever will. But I get A LOT more done during the day now. And I’m a lot less stressed too.
Check out my ADHD Daily Planner template:
How do I use an ADHD daily planner template?
You can use the ADHD Daily Planner template several different ways:
The way that I personally use the ADHD Daily Planner is by printing out the template from my UItimate Mom Planner, then putting the template into a laminated sleeve. I use a dry erase marker to write on top of the laminated sleeve to plan out my daily routine. When the day is over, I easily wipe the sheet clean and start over the next day.
Another way to use your ADHD daily planner is to print it out and write on it with a pen or pencil (per image below). I suggest using a pencil so that you can erase from one day to the next and you won’t have to keep printing the page over and over again.
How do I use an ADHD time blocking template?
To use time blocking component of the ADHD daily planner template, you first need to figure out how much time you need to complete all of your daily tasks.
- Start with things or tasks you do most days, like exercise, office work (if you work at a desk), housework and chores, and appointments, etc.
- Next, think about how much time it typically takes you to complete each of these typical tasks.
- Finally, write down your tasks and block off the necessary amount of time for each task (see the example pictured below).
Try not to get too hung up on allocating an amount of time for your daily tasks. You can easily erase or delete and modify the times at any point. This is sort of trial and error at first. There is no perfect way to do time blocking! You just need to find what works best for you.
Below is an example of how I plan a typical day using the ADHD daily planner inside the laminated sleeve:
If you prefer to take your Daily Planner on the go, you can upload it into an annotation app like Goodnotes and use it on your tablet or iPad or any other electronic device.
Are daily planners good for ADHD?
Daily planners can be very beneficial for individuals with ADHD (Attention-Deficit/Hyperactivity Disorder). Here are some ways in which they can help:
- Structure and Routine: Daily planners provide a structured format to organize tasks and appointments, which can help individuals with ADHD establish and maintain routines.
- Visual Cues: Seeing tasks written down can serve as a visual reminder, making it easier to remember what needs to be done.
- Time Management: Planners can help with time management by breaking down tasks into smaller, manageable chunks and scheduling specific times for each activity.
- Prioritization: They allow individuals to prioritize tasks, ensuring that important activities are addressed first.
- Reduced Anxiety: Knowing what to expect each day can reduce anxiety and overwhelm, common issues for people with ADHD.
How do I plan my day with ADHD?
Planning your day with ADHD involves using strategies that cater to your strengths and address challenges associated with ADHD. Here are some steps and tips to help you plan your day effectively:
Choose the Right Tools
For your daily planner, decide between a digital or paper planner. Some people with ADHD find digital planners with alarms and notifications helpful, while others prefer the tactile nature of a paper planner.
Break Down Tasks
- Small Steps: Break larger tasks into smaller, manageable steps. This can make daunting tasks feel more achievable and less overwhelming.
- Actionable Items: Ensure each step is actionable. Instead of “write report,” break it down into “outline report structure,” “write introduction,” etc.
Create a Structured Schedule via Time Blocking
- Allocate specific times for different tasks.
- Use blocks of time to focus on specific activities without interruptions.
Use Visual Aids
- Color Coding: Use different colors for different types of tasks or priorities. This can make your schedule more visually engaging and easier to follow.
- Visual Reminders: Place sticky notes or visual cues around your workspace as reminders of important tasks.
Set Alarms and Reminders
- Alarms: Set alarms for start and end times of tasks to keep you on track.
- Reminders: Use reminders for important deadlines or transitions between activities.
Incorporate Breaks and Downtime
- Pomodoro Technique: Work for 25 minutes, then take a 5-minute break. After four cycles, take a longer break.
- Regular Breaks: Schedule regular breaks to rest and recharge. This can help maintain focus and prevent burnout.
Identify Priorities
- Start by listing your most important tasks for the day.
- Prioritize based on deadlines and importance.
Set SMART Goals
Make your goals Specific, Measurable, Achievable, Relevant, and Time-bound.
Define Buffer Times
Include buffer times between tasks to account for transitions and unexpected delays.
What is the best planning method for ADHD?
The best planning method for ADHD is one that is flexible, structured, and tailored to the individual’s needs and preferences. Here are some planning methods and strategies that are particularly effective for individuals with ADHD.
Time Blocking
Description:
Time blocking involves dividing your day into blocks of time, each dedicated to a specific task or group of tasks.
Benefits:
It helps to focus on one activity at a time, reducing distractions and improving concentration.
Implementation
- Schedule blocks for specific tasks.
- Include buffer time between blocks to transition smoothly.
The Pomodoro Technique
Description:
This technique involves working in short, focused bursts (typically 25 minutes), followed by a short break (5 minutes). After four cycles, take a longer break (15-30 minutes).
Benefits:
Enhances focus, reduces procrastination, and manages fatigue.
Implementation:
- Use a timer to keep track of work and break periods.
- Adjust the length of work and break periods if necessary.
Task Batching
Description:
Group similar tasks together and tackle them in one go.
Benefits:
Reduces the cognitive load of switching between different types of tasks and increases efficiency.
Implementation:
Batch tasks like emails, phone calls, and administrative work into specific time slots.
Digital Planning Tools
Description:
Utilize digital tools and apps for planning and reminders.
Benefits:
Offers flexibility, can sync across devices, and provides reminders and alarms.
Implementation:
- Use apps like Todoist, Trello, or Notion for task management.
- Set reminders and notifications for deadlines and important tasks.
Eisenhower Matrix (Urgent-Important Matrix)
Description:
Prioritize tasks based on their urgency and importance.
Benefits:
Helps to focus on high-priority tasks and manage time effectively.
Implementation:
- Divide tasks into four categories: urgent and important, important but not urgent, urgent but not important, and neither urgent nor important.
- Focus on tasks in the “urgent and important” category first.
In Conclusion
As you can see from this article, there are many ways to plan and organize your day. My best advice: try different methods until you find what works best for you. Stay flexible and open-minded. Try to make it fun. Rewards are wonderful! Good luck and keep me posted on how it goes.
