OT-Informed · Neuroaffirming · Shame-Free · Instant Download
Not another rigid grid that makes you feel behind by Tuesday. This is a 24-page executive function system built from the ground up for ADHD minds — by an Occupational Therapist.
Instant PDF + GoodNotes Download · Printable · No subscription
🧠
Cognitive Load Theory
📋
Executive Function Research
💚
Trauma-Informed Language
📱
GoodNotes Compatible
🇦🇺
NDIS-Friendly (AU)
⚡
Instant Digital Download
THE PROBLEM
Most planners are built on a simple and deeply flawed assumption: that you wake up every day with consistent energy, predictable motivation, and the neurological ability to simply begin things.
ADHD doesn’t work like that. And you already know this — because you’ve tried the planners. You’ve bought them with genuine hope. You’ve used them for three days, missed one, felt ashamed, avoided them for two weeks, and eventually quietly put them in a drawer.
That cycle isn’t a character flaw. It’s what happens when a neurotypical tool meets a neurodivergent brain.
⚡
Inconsistent energy
Your capacity changes day to day — sometimes hour to hour. Rigid hourly scheduling sets you up to feel behind before 9am.
🔒
Task initiation difficulty
The ability to start things is one of the most affected executive functions in ADHD. It’s neurological — not laziness, not procrastination.
🌀
The shame spiral
Miss one day → feel bad → avoid the planner → feel worse → abandon it entirely. Most planners accidentally make this worse.
THE SOLUTION
The ADHD Planner & Executive Function System was designed drawing on occupational therapy principles, executive function research, and the real, lived experience of neurodivergent planning. Every page was built to answer one question:
A NOTE FROM THE CREATOR
“An OT sat with me and designed this for how my brain actually works.”
— Therapy Insights · therapyinsights.com.au
Clinical principles on every page
✅ Reduces decision fatigue
✅ Externalises working memory
✅ Supports task initiation on low-energy days
✅ Normalises inconsistency & restart cycles
✅ Provides visual calm & predictability
✅ Allows flexibility without losing structure
Language that supports, not shames
✦ Trauma-informed throughout
✦ Neuroaffirming framing
✦ Collaborative, never directive
✦ Normalising: “many ADHDers find…”
✦ Zero: “be more consistent” language
✦ Zero: “fix your productivity” messaging
WHAT’S INSIDE
Three daily page types, weekly and monthly views, four specialist therapeutic pages, a 4-page how-to guide, open brain dump space — and a soft newsletter invitation for ongoing support.
📋
Standard Day Page
Flexible time blocks (no rigid hours), Top 3 focus only, body check-in, and a low-pressure evening reflection with three prompts.
🌧
Low-Energy Day Page
“If today is a hard day…” framing. One small task. One care action. One stop-point. Nothing more is asked of you.
🔑
Task Initiation Page
What’s stopping me from starting? Micro-step breakdown. Sensory & environment check. The first 60 seconds, made navigable.
📅
Weekly Overview
Capacity-based planning with daily energy dots (High / Medium / Low). Balance commitments against your realistic bandwidth.
🗓
Monthly Pages
Brain dump first, then prioritise. Clear separation of ideas vs obligations. Monthly reflection on what actually worked — even imperfectly.
🧠
Open Brain Dump
Unstructured. No prompts. No expectations. Just space to get everything out of your head and onto paper.
THE DIFFERENTIATOR
These pages are what make this planner clinically credible — and genuinely different from anything else on the market.
🌀
Overwhelm Reset Sheet
Externalise racing thoughts. 5-4-3-2-1 grounding. Box breathing. A clear “Permission to Pause” box. For the moments when everything is too much.
🔄
Executive Dysfunction Recovery
“I fell off — now what?” No catch-up required. Just a gentle re-entry prompt and a single small action. Zero shame, zero productivity penalty.
⚡
Dopamine & Motivation Tracker
Map what genuinely gets your brain engaged. Identify environments, task types, and reward pairings that actually work for your neurology — not someone else’s.
↔️
Transition Support Page
Before-task rituals and after-task close-out prompts. Specific guidance for hyperfocus transitions — both starting and, crucially, stopping.
IS THIS FOR YOU?
✅ This IS for you if…
✔ You are an adult with ADHD (diagnosed or self-identified)
✔ You were recently or late-diagnosed and rebuilding your systems
✔ You have tried every planner and abandoned them all
✔ You find traditional planning systems rigid, shaming, or unsustainable
✔ You want tools that work alongside therapy or OT sessions
✔ You have variable energy and need a planner that flexes with you
This is NOT for you if…
✗ You want a hustle-culture productivity system
✗ You’re looking for tight hourly scheduling & habit streaks
✗ You want a clinical diagnosis or treatment plan
✗ You prefer highly structured, output-focused tools
Instant access. Print at home or open in GoodNotes. No subscription. Yours to reprint as many times as you need.
30-day satisfaction guarantee · Secure checkout · Instant delivery
INTENTIONAL DESIGN
Visual calm is not an aesthetic choice — it is a clinical one. Busy, cluttered design increases cognitive load for ADHD brains. Every visual decision in this planner was made with that in mind.
🎨
Neutral palette
Soft sage, warm neutrals, and muted blue. No overwhelm, no sensory noise.
⬜
White space
Generous breathing room throughout. Your eye knows where to go without effort.
🔖
Colour-coded sections
Each page type has its own gentle colour cue. Navigation is instant, effortless.
✍
High-legibility type
Clean, generous fonts. No decorative clutter. Easy to read on paper or screen.
FROM THE CREATOR
“I created this because I kept seeing clients come in with beautiful planners they’d abandoned after three days — not because they were lazy, but because the planner was built for a neurotypical brain and theirs simply worked differently. This is the tool I wish existed when I started working with ADHD clients. I hope it helps.”
— Therapy Insights | therapyinsights.com.au
WHAT YOU RECEIVE
ADHD Planner Bundle
Print-Ready PDF
US Letter (8.5″ × 11″) — optimised for home printing and professional print shops
GoodNotes & iPad Compatible
Works beautifully as a fully digital planner on tablet
Editable DOCX File
Customise fonts, colours, or branding for your own practice
Free OT Consultation (AU only)
Connect with Top End Allied Health for a free 20-min session
Lifetime Access & Reprints
Reprint as many copies as you need, forever
✔ Instant download · No subscription · Secure checkout
A note on pricing
This tool took years of OT practice to develop.
A single OT session costs upwards of $180. This planner gives you the principles — distilled into a format you can use every single day.
If it helps you have even one better day per month, it has already paid for itself many times over.
You deserve tools designed for your brain. This is one of them.
FAQ
Q: I’ve tried so many planners and given up on all of them. Why will this be different?
Because this planner was specifically designed for that exact cycle. Inside, you’ll find an Executive Dysfunction Recovery Page — a dedicated tool for the moment after a gap. It doesn’t ask you to catch up. It simply asks: what do you need right now, today? There is no version of using this planner that involves shame.
Q: Do I need an ADHD diagnosis to use this?
Not at all. This planner is for anyone who finds traditional planning systems rigid, shaming, or unsustainable — whether you’re formally diagnosed, self-identified, or simply neurodivergent in a way that makes conventional tools feel wrong.
Q: Is this printable or digital?
Both. You receive a print-ready PDF (US Letter, 8.5″ × 11″) that works beautifully at home or at a professional print shop, plus a GoodNotes-compatible version for tablet use, plus an editable DOCX file.
Q: What is the free OT consultation for Australian clients?
If you’re based in Australia, this planner includes an offer for a free 20-minute consultation with an Occupational Therapist from Top End Allied Health Services (TEAH) — an NDIS registered provider serving WA, NT, QLD & VIC. No referral required. Details are inside the planner.
Q: What if I buy it and it’s not right for me?
We stand behind this resource. If you’re not satisfied within 30 days, reach out and we’ll make it right.
Q: Is this a medical or clinical product?
No. This is an educational and self-management support tool grounded in OT principles. It is not a clinical intervention, diagnostic tool, or replacement for therapy. If you are experiencing significant difficulties, please reach out to a qualified health professional.
Printable PDF + GoodNotes + Editable DOCX · 24 Pages · Instant Access
🇦🇺 Australian clients receive a free OT consultation with TEAH
© Therapy Insights · therapyinsights.com.au · Educational resource only. Not a clinical intervention or replacement for professional care.