ADHD-Friendly Daily Planner, 20 pages, Low-Friction Edition, ready to print on A4 or US Letter.

Most planners are built for people who love planners. On a scattered day, forty empty fields and an hourly grid become one more thing to fall behind on. This one goes the other way: few fields, big boxes, and pages that take minutes, not willpower.

Inside the PDF:

- 8 daily "Today" pages: one must-do box (if it happens, the day counts), two optional could-dos, a body-double timer box, a pre-written dopamine menu, and a wind-down line for tonight-you - 3 weekly reset pages: one big brain-dump box, then pick 3 wins from the pile - 2 task avalanche sheets: the big task you keep circling, split into 10-minute steps with a start-now timer box - 2 energy maps: nine day-parts rated 1-5, so must-dos land in your peak hours instead of fighting your clock - 5 mini wins logs: small counts, and writing it down is how it survives the week

No hourly schedule on purpose. No streaks to break, no dates to fall behind on: everything is undated, and a skipped week costs nothing.

Both sizes ship in the same download: planner-a4.pdf and planner-letter.pdf, identical content, matched to your printer. Every page prints clean in grayscale, no color needed. Margins fit standard hole punches, so the sheets drop straight into a binder or a clipboard.

This is a paper tool for structure, not treatment. If you're working with a doctor or therapist, this planner makes a good companion, not a substitute.

No app, no account, no subscription. Print the pages and write on them.

Delivery: instant download, 2 PDF files (40 pages total). For personal use.