Mind Vortex

ADHD daily planner: make room for today

Start with the commitments that already take time. Choose up to three useful outcomes, make each one smaller if needed, and leave yourself a way back after an interruption. This is the same worksheet as our realistic-day guide, now easier to reach.

This is a planning worksheet, not ADHD treatment, a medical assessment or an automatic schedule. You choose what fits; you do not owe the page three completed tasks.

Build today's plan

A plan you can revise

  1. Start with the room available

    Note commitments, transitions and a stopping point before adding work. The capacity band is your own description of the day, not a calculated score.

  2. Choose finish lines, not whole projects

    Use Protect, Progress and Maintain as optional prompts. For each item you choose, write a finish line, a smaller alternative and the first visible action. Leaving a slot empty is fine.

  3. Prepare for the interruption

    Record where you stopped, what comes next and where to reopen the work. If the day changes, keep one item, shrink one or release one.

One priority, three sizes of detail

Finish line
Send the project update.
Minimum finish
Send the blocker and a revised date.
First visible action
Open the update draft.

This example is guidance only. It does not fill or replace your saved plan.

Build today's plan

Capacity → up to three priorities → re-entry. These fields are optional. The latest draft autosaves locally; missed days need no backfilling.

One shared draft in this browser

The worksheet and realistic-day guide share the latest draft in this browser on this site. Edits autosave when local storage is available. Changing the date does not create another plan or history. Clear removes this shared draft, including on the guide.

There is no account or cloud sync. Other people using this browser profile may see the draft. Avoid sensitive details, especially on shared devices; copy or print anything important. Private browsing, clearing site data or browser settings can remove or prevent local saving.

Use one editing tab at a time. If two tabs save at once, one change can replace the other.

1 · Capacity

Note practical support or interruptions if useful. You do not need to record health or treatment details.

2 · Top 3 completion contracts

Protect

consequence / health

Progress

meaningful movement

Maintain

life / system care

3 · Re-entry parking note

4 · If the day changes

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What this planner does not do

  • It does not calculate free time, rank your priorities or move tasks into calendar slots. Use your own estimates and review what fits.
  • A hard stop or return cue is a note, not an alarm. Set important reminders separately on your device.
  • The draft is a single working plan, not a daily archive. Copy or print it before replacing it if you want to keep a record.

Read the original realistic-day guide

The longer guide explains the worksheet's capacity, Top 3 and re-entry approach. Its worksheet uses the same browser-local draft.

How to Plan a Realistic Day With ADHD: Capacity, Top 3, and Re-entry

Need an estimate or help restarting?

Explore a mobile workflow

Mind Vortex publishes this worksheet and offers a mobile app. You can explore the app separately; using the web planner does not require installing it. The link does not transfer this browser-local draft into the app.

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