ADHD Weekly Planner Spreadsheet

About this template

This ADHD weekly planner is for the moment when forty things are in your head and you cannot pick one. It holds all of them, then shows you a single next task that fits the energy you have right now, with its first tiny step written out. It is a planner, not a treatment.

Please read: This is a tracker tool only, not financial, tax, legal, medical or any other professional advice or advisory service. It records and calculates what you enter; you are solely responsible for checking all figures, rates, dates and results and for every decision you make. By purchasing, downloading or using it, you accept these terms (your statutory consumer rights are not affected).

What makes it different

• It picks the next thing. Set your energy on Today (low, medium or high). From everything due today or carried over, the file picks one task: something already started first, then your top 3, then the highest priority, then the quickest, and only ones that fit your energy. If nothing fits, it shows the smallest one.
• Time blindness, built in. Type your guess in minutes and the task is planned at a realistic length (your guess x 1.5, or any buffer you set). Time blocking uses that length, and a block with two things in it says so.
• A kind streak. A routine counts when you tick most of it (80% to start, you choose). Miss one day and the streak holds; only two missed days in a row reset it.
• Nothing is marked failed. A task whose day has passed carries over with how long it has waited. Give it a new day, or let it go.
• Points for the small stuff. Tasks, routines, habits and repeating jobs earn points, with a bonus every 7th day of a streak, toward a reward menu you write yourself.

The dashboard

Pick any week or date, and the rest fills itself.

• Five cards: done this week, today's top 3, your routine streak, habits and points
• Every day's tasks and repeating jobs, done and still to do
• Do this next, with its first tiny step
• Energy against what got done, and guessed hours against realistic hours
• Unfinished tasks, listed gently, and your routines, habits and rewards

Twelve connected tabs

• Today and This Week: a daily planner and seven day columns with top 3, tasks, routines, habits, meals, mood, energy and time blocks
• Brain Dump: 500 tasks with a day or Someday, priority, energy needed, your guess and tiny first steps
• Check-In: one row a day for 53 weeks
• Routines (morning, after-work and evening, up to ten steps each), a routine tracker with Habits as a habit tracker for up to seven habits
• Recurring: 30 chores and appointments set once, plus Rewards and a Week Review that lists every task carried over
• Setup (week start, hours, 30 or 60-minute blocks, time buffer, six areas of life), Start Here and the Dashboard

Light and dark editions

Both editions come in every download, with every tab drawn for its edition, the dark one in calm navy. Same formulas; each comes filled with a worked example, dated from the day you open it, and blank, in Excel and Google Sheets.

Works with

• Microsoft Excel 2016, 2019, 2021 and Microsoft 365, on Windows and Mac
• Google Sheets with a free Google account. The Google Sheets version is a real workbook you take a copy of, not a PDF with a link in it. It has smaller tables (250 tasks, 20 repeating jobs) so it stays quick in a browser.
• No dynamic arrays, no macros, no add-ins and no subscription

What you download

• Light edition: the Excel workbook filled with a worked example, and a blank one
• Dark edition: the same two files in the dark design
• The instruction guide, which has one-click links to the Google Sheets versions (light and dark, filled and blank)
• The terms of use as a PDF

Your files are ready to download as soon as payment clears. They are for personal use on your own devices, so please do not share or resell them. Questions before or after you buy? Use our contact page and we will help.

Frequently asked questions

Can I use Google Sheets instead of Excel?

Yes. You get Excel workbooks for Excel 2016 or newer on Mac or Windows, and the instruction guide has one-click links to copy the Google Sheets versions. The Google Sheets version holds 250 tasks and 20 repeating jobs.

How does it choose the next task?

Set your energy on Today. It looks at everything due today or carried over and picks one: a task you already started, then your top 3, then the highest priority, then the quickest, keeping only those that fit your energy.

What happens if I miss a day?

Nothing is marked failed. Unfinished tasks carry over by themselves, and a routine streak holds after one missed day; only two missed days in a row reset it.

Does it help with underestimating time?

Yes. Each guess in minutes is planned at a realistic length, your guess x 1.5 or any buffer you set, and the dashboard shows guesses against realistic hours each day.

Does it treat ADHD?

No. It is a planner, not a treatment. It is designed around common planning struggles, such as picking a start and time blindness.