Get Sh*t Done ADHD Planner

A comprehensive, ADHD brain-friendly editable planner system built around how ADHD actually works. Includes daily and weekly planning pages, task breakdown tools, a distraction planner, time awareness exercises, and the evidence-based 7 R's framework for building habits that stick. Download as .docx, print or digital friendly.

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ADHD-Friendly Weekly and Daily Planner – A Planner for Working With Your Brain

Most planners were not built for ADHD brains. They assume you can remember your intentions, estimate time accurately, resist distractions through “willpower”, and build habits just by deciding to. This one does not make any of those assumptions. Instead, it offers a set of practices to strengthen the skills necessary for being consistent.

You don’t need another “planner”, you need a system that becomes a habit.

This comprehensive workbook is grounded in the research of Russell Barkley, PhD on ADHD as an executive function deficit disorder, and Russ Harris’s ACT-based 7 R’s framework for sustainable behavior change. Every section is designed to externalize what your working memory cannot hold, make time visible, and bring your intentions to the point of action, which is exactly where the ADHD brain needs them most.

What’s Inside?

The 7 R’s Framework Guide: A plain-language introduction to Russ Harris’s evidence-based framework for building habits that actually stick: Reminders, Records, Rewards, Routines, Relationships, Reflecting, and Restructuring the environment. Includes a summary reference table and personal planning prompts for each strategy.
Weekly Habit Theme Page: A structured setup for choosing one focused habit theme per week, identifying the values underneath it, defining clear mastery criteria, and selecting which 7 R’s strategies you will use to support it. Designed around the principle that narrowing focus produces better results than tackling multiple changes at once.
Weekly Planner: Includes a top 3 priorities grid, a “Feel the Future” visualization exercise grounded in Barkley’s research on ADHD time blindness, a time awareness tracking table to build more realistic planning over time, and a weekly 7 R’s application section.
Daily Planner: A morning setup page with a Must/Should/Nice priority chart, a task breakdown grid for breaking large tasks into half-hour chunks, and a scheduled focus block planner with a built-in reward column for each time block. Backed by Barkley’s research on external motivation scaffolding.
Distraction Planner: A proactive four-column mapping tool for identifying common distractions, the thoughts and emotions that accompany them, typical avoidance behaviors, and a specific “what I will do instead” plan. Includes implementation intention prompts grounded in ACT.
End of Day Review: A brief evening reflection covering what worked, what got in the way, habit follow-through, and a self-compassion anchor that distinguishes honest reflection from self-criticism.
End of Week Review: A deeper weekly reflection including a 7 R’s strategy review grid, habit mastery progress check, and carry-forward notes for the week ahead.
References Page: Full citations for all source material used throughout the workbook.
Format: Fillable Word document, print or digital friendly. Designed in the Thrive West template with a navigable table of contents.

Who Is This For?

For Clinicians: Therapists and mental health clinicians to share with clients as a between-session tool.

For Distracted Adults: Adults with ADHD who want a structured, brain-friendly system that works with their neurology, not against it.

Evidence-based, grounded in research and practices from ADHD experts such as Barkley (2015), Harris (2024), and ACT-based approaches to behavior change and self-regulation.

DISCLAIMER: This planner and all of its contents are protected by copyright and are for personal use. This workbook and its contents cannot be re-distributed, re-created, or reverse engineered. The use of this download product is for educational purposes only and does not provide diagnosis or mental health treatment. Downloading and using this product does not constitute a therapeutic relationship.

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