Free Notion Template — 3 Versions

ADHD Planner — Your Brain, Your Way

The most complete free Notion ADHD template ever built. Not another checklist dressed up as a planner — this one was designed from the ground up for how the ADHD brain actually works.

Free. Start in under 5 minutes.

Choose your version

Pick the level that fits you right now

Start simple. Move up when you are ready. Or go straight to the full system. No wrong choice.

Starter

Simple

Quick daily planner. Brain dump, 3 tasks, done. No overwhelm.

Best for: Getting started today

Balanced

Medium

Focus system with routines, energy tracking, and daily check-ins.

Best for: Building a routine

Complete

Full System

8 databases. Brain dump, tasks, focus sessions, routines, wins journal, life areas, projects, daily check-in.

Best for: Managing your whole life

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What's inside the full system

All 8 databases — and what each one solves

This is not another checklist. Every database solves a specific ADHD challenge.

🧠 Brain Dump

For the thoughts that will not stop.

  • Type anything — a worry, task, idea, random thought
  • Each entry has a Type (Task, Idea, Worry, Question, Reference, Random)
  • Status workflow: Raw → Processing → Sent to Tasks → Done
  • Your brain stops holding things. This page holds them instead.

✅ Tasks

Your to-do list — actually designed for an ADHD brain.

  • Energy Needed — High, Medium, or Low
  • Time Estimate — 5 min to 2+ hours
  • Just One Tiny Step — the smallest action when you feel frozen
  • Views: Today's Focus, By Energy, All Tasks, Due Dates calendar

🎯 Focus Sessions

Track what actually happens when you try to work.

  • Duration, mode (Deep Work, Quick Sprint, Flow State, Admin, Clearing)
  • Energy before and after
  • Did I hyperfocus? What pulled me away?
  • Over weeks, this becomes a map of your brain

⚡ Routines

Step-by-step routines that do not rely on memory.

  • 19 pre-loaded steps: Morning, Evening, Work Start, Energy Reset
  • Each step has why it helps and what happens if you skip it
  • The Energy Reset alone is worth duplicating the template for

📅 Daily Check-In

Two minutes. Every day. It compounds.

  • Mood, Energy, Brain Noise Level, Meds Taken, Sleep Hours
  • Today I Will, One Tiny Win, Grateful For, End of Day Note
  • After 30 days, patterns emerge you never noticed

🏆 Wins Journal

Because your brain will forget. Write it down.

  • Log every win — Tiny, Small, Medium, Big, or HUGE
  • Categorised: Health, Mental, Work, Social, Money, Creative, Home
  • Gallery view so your wins are visible, not buried
  • The antidote to ADHD negativity bias

🌍 Life Areas

Because ADHD does not just affect your task list.

  • 7 categories: Mind, Body, Work, Money, Relationships, Creativity, Home
  • Health Score out of 10 for each area
  • Current Focus, What's Working, Needs Attention
  • One view of your whole life

📁 Projects

Bigger goals that need more than one task.

  • Linked to Life Areas for context
  • Status: Not Started, In Progress, On Hold, Done
  • Active Projects board shows only what is live right now

At a glance

What each database solves

DatabaseWhat it solves
🧠 Brain DumpMental overload, forgotten thoughts, open loops
✅ TasksTask initiation, energy mismatch, time blindness
🎯 Focus SessionsNo awareness of focus patterns, distraction spirals
⚡ RoutinesRelying on memory, inconsistent days, energy crashes
📅 Daily Check-InNo reflection, no pattern recognition, no intention
🏆 Wins JournalNegativity bias, forgetting progress, low motivation
🌍 Life AreasTunnel vision, neglected life areas, no big picture
📁 ProjectsGoals that go nowhere, no context for tasks

Is this for you?

This template is for you if...

Completely free

Here's why this costs nothing

ADHD affects how people move through the world — school, work, relationships, money, health. The barriers are real. The last thing we wanted was to put this behind a paywall. This template is free because the people who need it most should not have to pay to get organised. If it changes your life, tell someone else about it. That is the only ask.

A planner that works with your brain, not against it.

Free. No email required. Pick your version and duplicate it in one click.

Simple Medium Full System ★

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