PLANNING · FREE
ADHD Daily Planner
Dump everything. Pick three. Pad the time. Get a day you can actually finish, and a one-click reset when it slips.
Today
SCHEDULE
WHEN PLANS SLIP
Don't rebuild it. Shift it.
DayShift keeps your tasks on a visual timeline and rebuilds the rest of the day with Fix My Day when one task runs long. No guilt streaks, no starting over.
Why most daily planners fail with ADHD
A blank page asks you to decide everything at once: what matters, how long it takes, where to start. Many people with ADHD find that is exactly where plans fall apart. Long to-do lists, optimistic time guesses and rigid schedules that break at the first delay all make it worse. This planner takes those decisions in small steps instead of all at once.
How to use the planner
Start with a brain dump: type everything, no sorting. Give each item a rough length. Tap the star on at most three tasks that would make today a success, and write the tiniest first step for each. Set when you focus best and how much to pad your estimates. The planner puts your top tasks first, splits long ones into sprints with gaps between them, and lays the rest out after. If the day slips, use the reset instead of starting over.
An ADHD-friendly planner you can print
Print the plan to keep it where you can see it, or add it to your calendar so the blocks send you reminders. The top three tasks and their first steps print at the top of the page, with the schedule below.
This tool is a planning aid, not medical advice or a treatment for ADHD.
Frequently asked questions
What makes this an ADHD daily planner?
It is built around problems many people with ADHD describe: too many tasks and no way to choose, tasks that take longer than expected, trouble getting started, and plans that collapse when one thing runs late. So it caps your priorities at three, pads your time estimates, asks for a tiny first step, splits long tasks into short sprints with breaks, and re-plans in one click.
Is this medical advice or a treatment?
No. It is a planning tool, not a treatment or a diagnosis. If ADHD or anything else is affecting your daily life, talk to a qualified clinician.
Why only three top tasks?
A list of ten priorities is a wish list. Three gives you a day you can actually finish, and anything else you get done is a bonus. The planner will not let you mark a fourth.
Why pad my time estimates?
Most people underestimate how long things take, and the gap is often larger with time blindness. Padding each estimate by 25%, 50% or 100% makes the schedule realistic. Start with +50% and adjust once you see how your days go.
What is the first step for?
Starting is often the hardest part. Write the smallest possible action, like "open the document" or "put the shoes by the door". It shows up next to the task so you do not have to work out where to begin.
What are focus sprints?
A long task is cut into shorter stretches with a gap between them. Set the longest stretch you can hold focus for, such as 25 or 45 minutes. The gap after each block is your break or transition time.
What if I fall behind or skip things?
Turn on "The day went sideways", set the current time and tick off what you finished. Unfinished tasks move to start now and your fixed appointments stay put. Anything that no longer fits is flagged so you can drop it without guilt.
Can I print it?
Yes. Print the plan or save it as a PDF, copy it as text, or download it as a calendar (.ics) file.
Are my tasks saved?
They stay in this browser on this device. Nothing is uploaded. Clearing your browser data removes them.