ADHD · ADHD & Neurodiversity

ADHD Weekly Planner & Habit Tracker

Three priorities, three anchor habits, a visible week

therapistassist.app

An ADHD-friendly weekly planner: three priorities (not twelve), one anchor habit per day, and a visible energy/mood track so you can see your week instead of guess at it.

My top 3 for this week (only 3)

Priority 1

Priority 2

Priority 3

If everything is a priority, nothing is. Three is the ADHD-friendly ceiling.

Anchor habits (pick 3 — track daily)

Habit 1

Habit 2

Habit 3

Day	Energy /10	Mood /10
Mon	___	___
Tue	___	___
Wed	___	___
Thu	___	___
Fri	___	___
Sat	___	___
Sun	___	___

Friday review

What moved this week

What stalled — and why (be specific, not harsh)

One structural change for next week

Something to celebrate (even tiny)

Visible beats memorized

ADHD brains don't store schedules — they react to what's in front of them. A planner on the fridge does more than a planner in the head.

Day	Energy /10	Mood /10
Mon	___	___
Tue	___	___
Wed	___	___
Thu	___	___
Fri	___	___
Sat	___	___
Sun	___	___

Day	Energy /10	Mood /10
Mon	___	___
Tue	___	___
Wed	___	___
Thu	___	___
Fri	___	___
Sat	___	___
Sun	___	___

Day	Energy /10	Mood /10
Mon	___	___
Tue	___	___
Wed	___	___
Thu	___	___
Fri	___	___
Sat	___	___
Sun	___	___