ADHD-Friendly Planners: What to Look for and Why Most Don’t Work

lindsay Metternich
Jul 15
3 min read

Because it’s not about being lazy—it’s about finding a system that actually fits your brain.

If you’ve ever bought a fancy new planner, filled out a week or two, and then promptly lost it under a pile of laundry... you’re not alone.

Living with ADHD often means having great intentions and a brain that doesn’t cooperate with traditional systems. So it’s no surprise that most planners—designed for neurotypical routines and linear thinking—don’t actually help us stay organized.

The truth? You’re not failing the planner. The planner is failing you.

Let’s talk about what to look for in an ADHD-friendly planner—and why so many don’t work in the first place.

🚫 Why Most Planners Don’t Work for ADHD Brains

1. Too Many Pages = Instant Overwhelm

Most traditional planners try to include everything—daily goals, time-blocking, journaling prompts, water intake, meal logs, habit trackers. While well-meaning, all those sections can lead to decision fatigue before you’ve even started.

👉 ADHD brains crave simplicity, not complexity.

2. Rigid Structures

Pre-set boxes, exact time slots, and “productivity” layouts assume that your day will unfold neatly. But ADHD is anything but linear. The moment a plan goes off-track, those rigid pages start feeling like failure.

👉 We need flexible layouts that bend with real life.

3. Visually Boring or Overwhelming

Too plain? We forget it exists. Too busy? We get distracted. Many planners are either visually bland or overloaded with charts and text, making it hard to focus.

👉 We thrive with color-coded, intuitive designs that are engaging without being chaotic.

4. No Built-In Dopamine Boost

ADHD brains are wired for dopamine—the brain’s reward chemical. Traditional planners often miss this entirely. There’s no feedback loop, no little wins, no visual reward for progress.

👉 Without a dopamine hit, we’re not coming back to it.

✅ What to Look for in an ADHD-Friendly Planner

Here’s what does work—backed by lived experience and a little neuroscience.

1. Daily & Weekly Views in One Place

We need to zoom in and out quickly. Being able to see both the big picture and the immediate next step helps reduce overwhelm and increase follow-through.

📅 Look for planners that offer a combined view or easily switch between both.

2. Open-Ended Space (No Judgment!)

Blank boxes, dotted lines, or sections labeled “notes” give room to brain-dump, doodle, plan messy to-do lists, or jot reminders without pressure.

📝 Freedom is key. If it feels like a worksheet, we’ll avoid it.

3. Visual Cues and Color Options

Whether it’s highlighters, stickers, or pre-colored sections, visual cues help ADHD brains organize information better. Color = clarity.

🎨 Bonus: Color-coding by priority, energy level, or urgency is a game changer.

4. Room for Lists + Brain Dumps

We think in lists, spirals, and tangents. A good ADHD planner gives space for “random thoughts,” “stuff I’m avoiding,” or “future Lindsay problems.”

🌀 Give your thoughts a home so they stop spinning.

5. Built-In Wins or Rewards

A spot to check off one small win, track one tiny habit, or celebrate “I showed up today” goes a long way in building consistency and confidence.

✅ Planners that feel like high-fives > planners that feel like to-do jail.

6. Portability + Visibility

If it’s too bulky, you won’t carry it. If it’s tucked in a drawer, you’ll forget it exists. ADHD-friendly planners need to live in visible, high-traffic zones or be digital and accessible.

👜 Ask yourself: Will I actually use this where I live life?