ADHD Weekly Planning: a 10‑minute Sunday template (free)

Step 1 (2 minutes): pick your Weekly Theme

One short sentence for the week:

This week is about: ___________________________________

Step 2 (3 minutes): pick 3 "Must‑Haves"

Only three. If everything is important, nothing is.

Must‑have #1: ___________________________________

Must‑have #2: ___________________________________

Must‑have #3: ___________________________________

Step 3 (2 minutes): plan for low-energy days

Pre-commit to "good enough" tasks:

Low‑energy task A (10–20 min): ___________________________________

Low‑energy task B (10–20 min): ___________________________________

Step 4 (2 minutes): decide your "Interruption rule"

When the week gets messy, what will you do?

If I miss a day, then I will: ___________________________________

Step 5 (1 minute): write the week in blocks

Don't micromanage. Just blocks:

Block 1 (Mon–Tue): ___________________________________

Block 2 (Wed–Thu): ___________________________________

Block 3 (Fri–Sun): ___________________________________