A promotional graphic for ADHD hacks featuring a free daily planner by Happy Hill, with an ADHD daily planner paper and a chocolate menu card. The image emphasizes organizing and motivating for ADHD management.

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Tired of staring at your to‑do list and stalling out? I made two free printables to lower friction: an ADHD Daily Schedule you can actually stick to and a Dopamine Menu to spark momentum. Print, post, and go.

What you’ll get

  • ADHD Daily Schedule (1 page): Top 3 priorities, “Next Tiny Step,” Admin‑15s checklist, schedule snapshot, and notes.

  • Dopamine Menu (1 page): 30+ quick mood/energy boosts sorted by time/effort.

  • Formats: PDF (US Letter, prints well at A4). Black/white + high contrast.

Why it helps

  • Removes decision fatigue: you’re never starting from zero.

  • Tiny‑step design: micro‑wins build momentum.

  • Visual anchors: the same layout daily keeps your brain calm.

How to use it (3 steps)

  1. Print both pages and post them where you start your day.

  2. Each morning: choose Top 3, circle one “Next Tiny Step,” and pick one Dopamine action.

  3. When stuck: scan the Dopamine Menu and do the quickest option.

FAQ

How do I print? Download the PDF and print at 100% scale on US Letter (8.5×11). Works on A4 with Fit‑to‑Page.

Can I use this on an iPad? Yes—import the PDF into GoodNotes/Notability and write on it.

Is it really free? Yes. If it helps, share this page with a friend or pin it on Pinterest.

Personal or commercial use? Personal use only—please don’t resell or redistribute the files.

Will there be more pages? Yes—weekly planner and habit tracker coming soon. Join the list to get them.