Attention deficit hyperactivity disorder (ADHD) is the most common neuropsychiatric issue among children and teenagers, and the second most persistent medical condition. ADHD encompasses symptoms like inattentiveness, hyperactivity, and impulsiveness.

The signs of ADHD typically surface during childhood, with most cases being diagnosed between ages 6 and 12. While these symptoms often improve over time, individuals diagnosed in childhood may still encounter challenges in adulthood. Moreover, ADHD sufferers may also contend with other issues such as anxiety, depression, behavioral problems, tics, substance abuse, or sleep disturbances, among others.

Why are planners beneficial for people with ADHD?

Dr. Paschos notes that individuals with ADHD commonly struggle with challenges like poor time management, impulsivity, disorganization, restlessness, a short attention span, and difficulty in decision-making. As a result, planners can be a valuable tool for managing these issues, although they may not suit everyone's needs.

He emphasizes that many people with ADHD divide their time between the present moment and future tasks, each person's experience being unique. Therefore, discovering the right tools to aid in focus, prioritization, and time management is a personal journey. What works well for one individual may not be as effective for another.

Dr. Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic, acknowledges the potential benefits of planners for ADHD. However, she underscores the importance of the approach to planning:

"Studies suggest that structuring your day with a planner can be advantageous for ADHD. Keeping track of tasks and goals can enhance productivity. While various planners are available, the key lies in engaging mindfully with the planning process, committing to tasks, and regularly referring back to them."

What other strategies can help people with ADHD when it comes to productivity?

Dr. Touroni advises that ADHD can lead to a scattered and unfocused mind. Engaging in mindfulness practices can be beneficial as it aids in calming the mind, making it simpler to concentrate on one task at a time. Additionally, mindfulness helps individuals recognize distractions, allowing them to redirect their focus more efficiently.

UO Abstract Landscape Daily Planner

A planner designed for daily, weekly, and monthly use that enables you to customize the days you input, preventing wasted pages. This practical tool offers various organizational formats to keep your mind focused, including an 'order of importance' graph and a task checklist. It also includes space for notes and provides an hour-by-hour breakdown of the day.

Rise and Shine Planner by Papier

If you enjoy the concept of visually mapping out your ideas (who wouldn't?), clarifying both short-term and long-term goals, and jotting down notes in the margins and on blank pages, then this planner is perfect for you.

Flourish Planner Weekly Planner

If traditional paper diaries aren't your style and you tend to forget them, consider using this digital planner designed specifically for iPad users. It's straightforward and streamlined, featuring a goal-setting template, a vision board, weekly planning templates, mindfulness checklists, and daily planning templates from Monday to Sunday.

Pareto Planner

This planner is a comprehensive tool that can accommodate your appointment diary, habit tracker, goals checklist, progress graphs, and highlights, all while providing space for your thoughts and ideas. With such versatility, there's very little you can't accomplish using this brilliant tool.

Productivity Planner

If the prospect of a yearly planner feels overwhelming, this three-month planner offers a more manageable approach by focusing on shorter periods of time. Its 2-page layout allows you to take notes or jot down appointments in the daily schedule section. Additionally, it features a mood tracker and provides regular prompts to support personal growth.

Trees Weekly Planner Undated

Here's another undated planner option that takes a weekly overview approach, helping you identify which tasks should be allocated to specific days. If you happen to miss a week, there's no need to worry about wasting pages or disrupting the flow of your planning.

ADHD Planner Undated Daily & Weekly Schedule Tracker and Journal

A TikTok favorite, this ADHD planner is incredibly straightforward, offering options for both daily and weekly planning. One of its standout features is the ability to tear out the page once the day is done, making it easy to start fresh tomorrow.

Pros and Cons of ⁠ADHD planners

Pros of ADHD planners:

Organization
Time Management
Focus and Productivity
Goal Setting
Customization

Cons of ADHD planners:

Learning Curve
Overwhelm
Maintenance
Cost
Flexibility

Differences Between ADHD planners and ⁠ADHD Chair

ADHD Planners:

These are organizational tools designed to help individuals with ADHD manage their time, tasks, and goals more effectively. They typically include features like scheduling pages, goal-setting sections, habit trackers, and reminders to aid in organization and productivity.

ADHD Chair:

An ADHD chair refers to a type of ergonomic chair specifically designed to provide comfort and support for individuals with ADHD or attention issues. These chairs often have features such as adjustable height, lumbar support, tilt mechanisms, and comfortable padding to promote focus and reduce distractions during long periods of sitting.

Alternative to ADHD planners

Time Tracking Apps:

Tools like Toggl or RescueTime help you track how you spend your time, identify patterns, and improve time management by highlighting areas where you might be getting distracted.

Best Subtle Planner for Adults

Panda Planner Classic

If you're in search of an ADHD planner that's compact and suitable for professional settings, the Panda Planner is an excellent choice. Its well-designed page layouts are tailored for individuals with ADHD, featuring prompts for weekly reviews, future planning, and long-term goal setting. Being undated, it eliminates the guilt of unused pages and offers a balance of short and long-term planning space.

While the binding lacks the flexibility of discbound options, it is less bulky and comes in a variety of colors for a subtle yet pleasing aesthetic. This makes it a great fit for adults with ADHD seeking a compact organizational tool.

Pros:

Portable and compact
Undated pages
Mix of short and long-term planning tools
Subtle aesthetic with color choices

Cons:

Cannot add pages
Pages not easily removable
Not ideal for left-handed users
Does not lay flat for easy visibility of lists

Conclusion

ADHD planners come in a variety of formats and designs, catering to different needs and preferences. Whether it's a digital planner for iPad users, a paper planner with customizable features, or a tear-out page option favored by many on TikTok, these tools aim to assist individuals with ADHD in managing their time, staying organized, and achieving their goals. The key is to find a planner that aligns with your personal style and workflow, helping you harness your strengths and navigate challenges effectively. With the right ADHD planner, you can enhance your productivity, improve focus, and promote overall well-being.

Disclaimer:

The content is intended to augment, not replace, information provided by your clinician. It is not intended nor implied to be a substitute for professional medical advice. Reading this information does not create or replace a doctor-patient relationship or consultation. If required, please contact your doctor or other health care provider to assist you in interpreting any of this information, or in applying the information to your individual needs.

ADHD planners for adults

Why are planners beneficial for people with ADHD?