The ADHD Week
A planner that survives the days you don't open it.
Most planners punish you for missing a day. This one is built for ADHD brains — one focus at a time, no streaks to break, no empty boxes shaming you into quitting. Made by a late-diagnosed exec who can't take medication, so the system had to work.
Instant download · Excel + Google Sheets · VAT included
You don't have a discipline problem. You have a wrong-tool problem.
You've bought the planners. The beautiful ones. The ones with the satisfying layouts.
And every time, it goes the same way: three good days, a missed one, then a week of blank pages staring back at you. The empty boxes stop being a planner and start being evidence — proof you've failed at this again. So you close it. And you feel worse than before you started.
The planner didn't fail because you're lazy. It failed because it was built for a brain that shows up daily, holds yesterday in its head, and runs on streaks. That's not our brain.
Built around how ADHD brains actually work.
One thing, not twenty.
Prioritisation paralysis is real. This planner makes you pick the single most important thing — and tells you that's enough.
Broken stupidly small.
"Do taxes" is a panic attack, not a task. This is built to shrink everything down to "open the website" — the step small enough that you'll actually start.
Planned around your energy, not the clock.
Do the hard thing when your brain is on. The planner tracks your energy and helps you work with it instead of against it.
Missed days don't count against you. Skip a day, a week, a month — just open it again and start from today. Nothing breaks. There's no streak to lose. That single design choice is why people actually keep using it.
Six tabs. No guilt.
- 1. Start Here — A two-minute setup and the four rules that make it work.
- 2. Brain Dump — Empty your head completely, then triage. You can't prioritise what's still rattling around in working memory.
- 3. This Week — Your ONE big thing, plus a few supporting tasks. A realistic week, not a fantasy to-do list.
- 4. Today — One focus, three small wins, an energy check, and an optional time-block that quietly teaches you your real time multiplier.
- 5. Parked — The "not now, not never" list, so saying no to something doesn't mean losing it forever.
- 6. Wins — Keep the receipts. On hard days, this is the evidence the system works.
Works in Excel and Google Sheets. Every editable cell is marked in blue. Examples included — overwrite them with your real life.
Built by someone who had no plan B.
I can't take ADHD medication — so I never had the option of a chemical shortcut. I had to build systems that work with my brain instead of forcing it to behave. After two decades leading teams (and quietly drowning in my own admin), this is the planning system I actually use.
It's not medical advice and it's not a treatment. It's one late-diagnosed person's system, shared in case it helps yours.
— Sofia
FAQ
- Do I need Excel?
- No — it works in free Google Sheets, and in Excel. Open it, fill in the blue cells, done.
- I've abandoned every planner I've ever started.
- So had I. That's the entire design brief: one focus at a time, no streaks, and missed days that cost you nothing. You can pick it up again after a month away and lose nothing.
- Is this a daily planner? I can't do daily.
- You don't have to. Use the Today tab on the days you want it and ignore it on the days you don't. The week still holds together.
- Is this medical advice?
- No. It's an organisational tool based on lived experience, not treatment. For diagnosis or treatment, see a qualified professional.
- What if it's not for me?
- Email me within 14 days for a full refund. No forms, no friction.
One focus. No broken streaks. A planner you can actually keep.
Instant download · Excel + Google Sheets · 14-day refund, no questions asked
Better together.
Pair it with The ADHD Budget — the same no-shame, missed-weeks-forgiven system, pointed at your money.
© 2026 ADHD with Sofia. All rights reserved.
Not medical advice. Not financial advice. ADHD with Sofia is a peer-support resource.