ADHD Planners For Adults: Top 10 Recommendations

Attention-deficit/hyperactivity disorder, or ADHD, is a neurodevelopmental disorder that’s estimated to affect as many as 6% or more of adults worldwide. Difficulties with time management and organization are common in those with ADHD, which is why many coping strategies for this condition relate to these areas. 

One tool that many people with ADHD find useful for improving their daily functioning is a planner in either a physical or digital format. First, we’ll take a quick look at what ADHD is exactly, and then we’ll examine the potential benefits of using a planner and cover recommendations for well-reviewed planners that you might want to explore.

What is ADHD?

ADHD is a form of neurodivergence that’s often diagnosed in childhood and typically continues into adulthood, though receiving a diagnosis in adulthood is also possible. The condition usually takes the form of one of three primary presentations:

Primarily inattentive

Which can include symptoms like trouble focusing, being easily distracted, difficulty paying attention to details, and forgetfulness

Primarily hyperactive/impulsive

Which can include symptoms like restlessness, fidgeting, frequently interrupting others when speaking, and a tendency to make impulsive decisions without considering the consequences

Combined type

Which may include symptoms of both of the above

It’s not uncommon for individuals with ADHD to also experience symptoms of other mental health conditions at the same time. For example, they may be at increased risk of developing comorbid disorders such as depression, bipolar disorder, anxiety disorders, conduct disorders, sleep disorders, and substance use disorders. Connecting with a mental health professional is generally recommended for those experiencing symptoms of any mental health condition. 

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Potential benefits of using an ADHD planner

Using tools and healthy coping techniques is often a core component of living with a mental health condition or a form of neurodivergence, and ADHD is no different. A planner is an example of such a tool that may help individuals with ADHD become more organized and decrease the risk of losing track of important details. It may also help reduce mental load and decrease stress. 

Some people prefer physical, pen-and-paper planners while others prefer digital tools and apps that they can use on their phone or computer, and there are many different options to consider in both categories.

Some possible benefits of using an ADHD planner include:

• Improved time-management skills
• Improved organizational skills
• An easier way to keep track of responsibilities, plans, commitments, and deadlines
• One central place to list all of your appointments, obligations, and reminders
• A way to potentially reduce the impact of ADHD symptoms on your daily life

Top 10 ADHD planners for adults

With the wide variety of ADHD planners available today, it might seem like a daunting task to find the right one for you. Considering your preferences as a way to narrow down your options may help. First, you might think about whether you’re drawn toward a physical paper planner or a digital option. Do you find the tangibility of physical notes and lists to be helpful? Is it easier for you to make sense of things when they’re written out in front of you? If yes, a paper planner might be best. 

If you’re prone to misplacing physical items and would prefer to have your most important details online so you can check them from any device, a tech-based option could be better for you. These are just a few examples of factors to consider when making your choice. Remember that you’ll also usually want to confirm that the planner you’re considering has all the features you need, whether it’s a section for to-do lists or a function for digital reminders. 

Some popular examples of paper planners that those with ADHD might benefit from using include:

1. Bullet Journal
2. Franklin Planner
3. Planner Pad
4. Day-Timer
5. Panda Planner

Some examples of popular digital planners or planning apps that people with ADHD might like include:

SimpleMind

Which offers unique organizing functionalities like mind mapping

Evernote

A comprehensive planning and journaling app 

Todoist

Which specializes in to-do lists

Clear Todos

A simpler, stripped-down planner that may be especially helpful for beginners

Asana

A free online option   

This is just a small sample of the wide variety of options available. Again, it may take some time and experimentation to find the best planner or planning tool for you, but doing so may be a powerful addition to your toolbox of coping mechanisms for ADHD.

Other ways to address ADHD symptoms

As ADHD is thought to stem from some combination of genetics, environmental factors, and differences in brain structure, it’s considered to be a lifelong condition. However, it is also considered to be treatable through interventions such as therapy, lifestyle changes, coping techniques, and/or medication. If ADHD symptoms are negatively impacting your daily functioning or well-being, you might consider reaching out for professional guidance and support in exploring these options.

Looking for support in managing ADHD symptoms?

Get matched with a licensed therapist

Meeting with a qualified mental health care provider can be a useful place to start. A therapist, for instance, can evaluate your symptoms and offer emotional support as well as coping techniques that you may find helpful. Research indicates that cognitive behavioral therapy (CBT) in particular may be a useful intervention for individuals with ADHD, and there are a variety of other modalities a provider might suggest as well depending on your unique needs and symptoms.

If you’re interested in connecting with a therapist but feel overwhelmed at the prospect of locating and contacting in-person providers to try and find a good fit, you might consider online therapy instead. A platform like BetterHelp can facilitate the process by matching you with a licensed provider based on your answers to a brief questionnaire. Since research suggests that online therapy can be an effective intervention for individuals with ADHD, you can generally feel confident pursuing this format if it feels right for you.