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Free ADHD Planning Tools

Less to hold in your head. One place to start.

Choose the result you need: a first action, fewer priorities, a weekly review, a room checklist, a study session, or time for transitions. The tools use your choices and observations.

What are you looking for?

Choose a screening questionnaire, a practical planner or a guide to working alongside someone.

Free adult ADHD screener

Six official ASRS v1.1 questions with transparent scoring and a printable response summary. Screening is not a diagnosis.

Questionnaire in English · ages 18+

Official translations and use terms

ADHD daily planner

Fit priorities into the time you actually have, with room for transitions and a smaller fallback plan.

Focus re-entry timer

Start a short focus interval and leave a clear next step for when you return.

Body doubling guide

Explore how to arrange a session with someone else, in person or online. A guide, not a matching service.

What would help right now?

First-Step Planner

For one task you cannot get started on. Leave with a written first action and a short timebox.

One task → one first action

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Brain-Dump Planner

For a crowded head or a long list. Choose a realistic Top 3 and leave the rest in a parking list.

A messy list → a smaller Top 3

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Focus Re-entry Timer

For a task interrupted midway. Keep a context bookmark and return cue, then start a bounded focus session.

A lost thread → a return action and a timebox

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Time-Buffer Planner

For task estimates and departure planning. Compare past timings or calculate when preparation and travel need to begin.

Your observations → a time plan with allowances

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Routine Builder

For a repeatable sequence around your wake, focus and wind-down anchors. Keep a standard version, a smaller option and a way to restart.

Your anchors and steps → two versions and a restart cue

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Body Doubling Session Planner

Prepare a shared work session with a clear goal and ending.

A shared intention → a session card

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Weekly Review Planner

Sort unfinished tasks into this week, later or let go.

An old list → a deliberate weekly reset

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Cleaning Checklist Builder

Make a one-room checklist that fits the time you choose.

Room tasks → a bounded cleaning session

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Study Session Planner

Fit study blocks, breaks and a next starting point into one session.

One question → a complete session plan

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Need a different kind of support?

The full Reset Desk brings these workflows together with support-request and shared-focus options. The time-blindness guide explains the assumptions behind the time-planning calculators.

Open the full Reset Desk Read the time-planning guide ADHD Decision-Planning Worksheets Read the evergreen ADHD app comparison

Know what stays in your browser.

Saving depends on the tool. The daily planner autosaves in this browser. First-Step, Brain-Dump and Focus Re-entry save when you choose Save. The session and checklist builders, time-buffer and routine tools keep entries only on the current page: copy or print before leaving. Nothing automatically syncs across devices.

Practical organization tools, not ADHD tests, diagnosis, or treatment. No outcome is guaranteed.