ADHD Task Planner

Break a task you have been avoiding into eight clear steps, with a motivation anchor, an obstacle list and a reward at the end.

ADHD & Focus

$4.99

Opens right here in your browser. Nothing to install.

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About this tool

Overwhelmed by a project you keep putting off? This page helps you take any big task apart into clear, manageable steps, with a built-in motivator, an obstacle plan and a reward at the end to keep you moving.

It starts by asking what the task actually is and why it matters, with five "Because…" lines to anchor your motivation somewhere real. Then it captures the deadline and your estimated time, the supplies you need before you can start, and the obstacles likely to get in the way.

The most important box is First Tiny Step: what is the smallest action I can take right now? Everything after it is an eight-step checklist to work through, and a reward you write in before you begin.

Around the main sheet there is a to-do list for related daily tasks, a weekly habit grid for up to four habits, a water intake row, a mood scale and a page of dotted notepaper.

Start a fresh one for every task you are avoiding.

Especially helpful for ADHD, executive function challenges, and anyone who finds starting the hardest part.

What you receive

1 interactive HTML task breakdown planner
Eight-step checklist with a First Tiny Step box
Supplies and obstacles lists
Habit grid, water intake and mood scale
Autosaves as you type, with each entry saved separately
Export and Import a JSON backup
Dismiss and restore any section you do not need

Compatibility

Any modern browser — Chrome, Edge, Firefox or Safari. Chrome gives the best experience.
Windows, Mac, iOS and Android. Works on desktop, laptop and tablet.
No software to install, no login, and no internet needed after download.
Your entries are saved in your browser's local storage, on the device you use it on. Nothing is uploaded anywhere.
Export a backup before clearing your browser data.

Getting started

Download the file after purchase.
Double-click it to open in your browser.
Bookmark the page so it is one click away next time.
Start typing — everything saves as you go.
Use Export to keep a backup file outside the browser.

License

What you buy is yours to use — personally and in your own work or business, including with your own clients. Edit and adapt it however suits you, and print as many copies as you need. The license covers one person: please do not resell it, redistribute or share the file, or repackage it as your own product.

This is a summary — read the full license.