ADHD Planning That Works With Your Brain

Standard planners assume you can feel time and start tasks easily. ADHD brains often can’t. Here’s planning that fits.

Make time visible

Use visual timelines and time estimates to fight time blindness.

Build a dopamine menu

Pre-plan rewarding activities so motivation is available when you need it.

Shrink the start

Rewrite tasks as their smallest first action — “open the folder,” not “do taxes.”