RAINBOW PRINTABLE - ADHD Planner, Self Care & Habits Workbook & Journal
RAINBOW PRINTABLE - ADHD Planner, Self Care & Habits Workbook & Journal
🌈 PRINTABLE ADHD PLANNER - RAINBOW 🌈
(includes 2024 calendar + LIFETIME updates)
(Note: includes current 2023 planner too).
If you’ve tried and ‘failed’ at planners, it’s not because you’re ‘bad’ at planning or organization. It’s because most traditional planners (you know, the kind with 365 daily page layouts staring accusingly at you) aren’t designed foryourneurotype.
If you’re like me, you’ll feel guilty when you miss a day (or month) with regular planners, and then just stop using the planner altogether and throw it in a pile with all the others.
But your brain isn’t broken, it’s just NEVER been given a flexible system that works with its creativity, passion and inconsistency. Until now…
We’re not organizational robots… we’re messy, organic humans, and we need a planner that evolves with us.
And that’s the approach I took when designing this ADHD planner.My planner design has a unique build-as-you-go format especially designed for ADHD brains.
It’s so good, it’s the only ADHD-specific planner of its kind recommended by therapists, psychologists and behavioral scientists (and yes, I have the testimonials and podcast interviews to back this up 😉 👉 futureadhd.com/proof)
My unique planner system has over 4,000 five star reviews, and people who’ve been using this planner for MONTHS AND MONTHS - for the first time in their life!
❤️ People like LJ (review left 22nd March) “Actually really helps you focus and accomplish big goals! Six months with printable version and it is WORKING! I love planners but my life really didn’t improve much with regular planners. This is giving me results!”
❤️ People like Callum (review left 19th March) “I have had this printable for about two months now. I adore this. Super helpful for my ADHD - easy to choose which pages to print, printer-friendly black & white pages save ink, and the best part is that it actually WORKS for my ADHD brain. Do I use it every day? Hell no, I barely remember to eat regularly! But when I need it, it's extremely easy to pop a pre-printed page in my notebook and move on with my day instead of sifting through hundreds of unused planner pages glaring at me emptily. This is the planner I have used the most BY FAR, and it feels so easy and sustainable that I am so glad I bought it. It's flexible enough that I'm not worried about buying a planner every two weeks anymore.”
❤️ People like Maria in Costa Rica (review left 23rd January): “I just wanted to share how much I appreciate your work in creating your planner. I just bought it and I cried reading through it. I've never seen anything like it. I feel so seen and supported. It feels like I've been in crowds of strangers averting their eyes and suddenly someone made eye contact with me. You nailed it.”
The planner template library includes unique visual tools I invented based on research and my own lived experience as a creator with ADHD... like the Hyperfocus Lotus, Impulse Buy Checklist, 10&10 savings method, Div/Con planning and Symmetry Stress-relief. These methods are unconventional, but they work beautifully for neurodivergent brains.👀
Want to see inside the planner? Come check out my IG @future.adhd where I share walkthrough videos, tips and hacks, and neurospicy truth bombs. 💥
In every section of this adult ADHD planner, you can read the scientific reasoning, research and how my templates directly support and empower your creative, often wild, fast-brained ADHD mind.
There are 198 pages, with tons of options so you can customize to suit your brain, your lifestyle and your habits.
INCLUDED IN THIS 198-PAGE PLANNER FILE
⌂ Quick start guide built in (to get you on your way without overwhelm)
𖤐 LIFETIME UPDATES 𖤐
Buy once, use forever - ours is the *only* ADHD planner that offers lifetime updates!
𖤐 2024 CALENDARS 𖤐
⌂ 2024 dated planners (Sun or Mon start)
⌂ Year at a glance - 2024
⌂ 2023 planner
⌂ LIFETIME UPDATES to access all future annual editions of the planner
𖤐 SCIENCE TIPS - Understand your ADHD brain 𖤐
The planner includes 7 ‘science explainer’ pages where I cover the latest research on ADHD and link it to areas like:
⌂ ADHD & time perception
⌂ Divergent & Convergent thinking
⌂ ADHD & Money
⌂ ADHD & Motivation
⌂ Why ADHD Minds Wander
⌂ ADHD & Exercise
⌂ ADHD Hyperfocus
𖤐 GET SH*T DONE - Daily prioritizing and productivity pages 𖤐
⌂ Daily planner (in multiple layouts, ADHD specific)
⌂ Weekly planner (undated)
⌂ Monthly overview + Jan-Dec calendars (undated)
⌂ ‘Do it with dopamine’ (multiple formats - reward-based templates for completing boring tasks)
⌂ Get sh*t done to do list with reward sections (weekdays & weekends)
⌂ Div/Con planning - to help you move from brainstorm ideation to logical action
⌂ Real-world priorities template (based on the Eisenhower Matrix)
𖤐 REMEMBER STUFF - tracking tools 𖤐
⌂ New friend names - tracker (so you never awkwardly forget someone’s name again)
⌂ D&Ms with friends - tracker⌂ #ADHDtax (yes it’s a thing) - tracker
⌂ Hyper-focus list to store all the information you deep-dive into
⌂ Parcel arrival - tracker (so you don’t forget those 5 widgets you ordered 📦)
⌂ Podcasts I need to finish - tracker⌂ Books I started - tracker
⌂ Assignment due date - tracker
⌂ Passwords - tracker
𖤐 FINANCE - Conscious Cash 𖤐
This is the largest and most recent addition to the planner, and contains a mix of standard budgeting templates you’re used to, plus innovative and new budgeting templates specifically designed to help the ADHD brain when it comes to money management. You won’t find our unique ADHD budgeting templates (like the Div/Con savings goal, 10&10 rule or Impulse Buy checklist) anywhere else!
⌂ Household budget⌂ Vacation budget
⌂ Income vs. Expenses
⌂ Subscription tracker (because… ADHD tax
)⌂ Debt check-in⌂ Debt dissolver
⌂ Impulse buy checklist (guides you to decision making when you’re feeling impulsive)
⌂ 24 hr cart list (designed to reduce impulsive online shopping 🛒)
⌂ Takeout tracker
⌂ Spending habit tracker
⌂ Bill tracker
⌂ Blank trackers
⌂ Savings wishlist
⌂ Future self savings jar
⌂ Div/Con savings goal
⌂ The 10 & 10 rule (my custom invention to create dopamine-fuelled savings goals 🤑)
⌂ Clutter cash
⌂ Gift budgeting
⌂ Money tips
⌂ Bank account details (no more out-of-sight, out-of-mind 😅)
⌂ Money Honey date nights (accountability buddy system)
⌂ My money history⌂ My money future
𖤐 HEALTHY HABIT SETTING 𖤐
I get it. Habits and goals feel weird and hard. My planner includes guided tips and suggestions the whole way through - and this section is no exception… filled with practical breakdowns and actionable steps, based on the latest behavioural science. ✔️
⌂ The self-care assessment wheel
⌂ Habit visualisation and habit tracking (including my unique journey mode!)
⌂ Habit evaluation step by step⌂ Daily habit checkboxes on daily/weekly layouts
⌂ Limiting belief reframing
𖤐 SELF CARE 𖤐
These trackers all link to the goals you’ve set in the previous section.
⌂ Mood tracker
⌂ Self-care routine⌂ Sleep tracker⌂ Screen time tracker
⌂ Fitness tracker
⌂ Blank tracker
⌂ Notes for/from therapy
⌂ ADHD coaching session notes
⌂ Medication & appointment trackers
𖤐 HOME - Domestic domination 𖤐
⌂ Digital de-clutter guide⌂ Home declutter guide
⌂ Meal planner (two variations)
⌂ Categorized Grocery list
⌂ Plant health tracker (🥀 > 🌹)
⌂ Pet feeding tracker 🐕🦎
𖤐 WORK - Unique Focus Tools 𖤐
** Unique visual tools I invented (based on the neuroscience) to specifically help ADHD brains:
⌂ The Hyper-focus Lotus (to playfully remind you to eat, take breaks, use the bathroom and drink water during periods of hyperfocus)
⌂ Productivity Power Petals
⌂ Phone call focus pages (so you can pay attention to your friend’s vent session instead of tuning out)
𖤐 MENTAL HEALTH - Unwind Un-mind 𖤐
⌂ Don’t Think, Just Do page for when you are in analysis paralysis. Self care first, then decide. ❤️
⌂ Wind-down strategies & tracker
⌂ Fave playlists to help you unwind and relax, categorized
⌂ ‘Color to Calm’ pages (to pull your ADHD brain out of divergent ‘pinging thoughts’ mode and move into logical convergent thinking)
⌂ Symmetry Stress-relief pages
𖤐 COVERS 𖤐
⌂ 14 beautiful cover options (pick your fave or rotate for novelty)
𖤐 BONUS ADD-ON 𖤐
✨ Wallet-sized carry cards: ‘Color to Calm’ and 'Symmetry Stress-relief' for when you don’t have your planner with you
🔬 WHAT IS THE SCIENTIFIC BASIS? 🔬
There is so much to explore when you begin researching ADHD science, but I have focused on the research that relates most pressingly to productivity and routine.
The templates and the supporting information inside are based on the work of several significant contributors to ADHD research… Dr Russell Barkley, particularly his comments on the nature of attentional differentiation being linked to shifts in interest and motivation;
Dr Edward Hallowell & Dr John Ratey, and particularly their work on negative self perception links to self-efficacy, and overabundance (not limitation) of attention;
and Tamara Rosier and her work on divergent and convergent thinking habits in ADHD brains and 'light switch' emotional responses to tasks which influences our executive functioning ability.
The planner includes 7 pages where I cover this research and link it to areas like ADHD & time perception, Divergent & Convergent thinking, ADHD & Money, ADHD & Motivation, Why ADHD Minds Wander, ADHD & Exercise and ADHD Hyperfocus.
For a full deep dive on the science behind the planner, see: https://futureadhd.com/sources
YOU WILL RECEIVE
- 198 page PDF digital planner file
- Monday or Sunday start
- US Letter
- A4 / A5
- Happy Planner
- Step-by-step Planner Layout Guide
- Bonus printable coloring cards
**Print A4 ‘two to a page’ for A5 size. I DON’T recommend printing 2 to a page with US letter however, only A4.
This is a printable planner so you will receive a PDF file bundle. No item/s will be shipped to you. You get to print out what you need, as you need it for your personal use.
This is a digital download product. You will receive instructions as part of your purchase to help you download and get started!
If overwhelmed or just having a popcorn brain moment 🍿, you can also contact our team firstname.lastname@example.org for assistance. We see you. We get it, and we're here to help. 💛
ABOUT THE CREATOR
Hi, I’m Grace!
I was diagnosed with ADHD in my 30s, and am an ADHD educator (B. Ed), speaker, writer & host of the Future ADHD podcast.
I take a scientific approach to creating organizational tools that work with (not against) neurodivergent brains. I have integrated my training in breathwork and meditation to support the ADHD nervous system from a holistic perspective, and create a planner that promotes self care to support sustainable productivity.
My team and I are continuing to collaborate with psychologists, therapists and behavioral scientists to create a range of strength-based ADHD resources that help you understand your brilliant, divergent brain. Dive in and enjoy!
To ease & clarity,
P.s Follow us on Instagram & TikTok @future.adhd and come say hiii!
ADHD Growth Mindset Life Planner Copyright © 2024 by Grace from Future ADHD. This planner is for PERSONAL use only and DOES NOT come with commercial license to re-sell, re-distribute, alter or share. Individuals, businesses, therapists, health practitioners or wellness coaches wishing to use this resource with their clients/patients will need written permission. Email email@example.com. I have put MONTHS of work into the research and design for this planner. Please respect creators.