Top 10 ADHD Planners For Adults With An ADHD Brain

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 does it mean to have an ADHD brain?

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 an ADHD brain 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 1-800-662-HELP (4357) to receive support and resources. Support is available 24/7.

Building a positive habit: Why use a planner for ADHD?

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. 

A physical vs. digital planner for ADHD

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.

Potential benefits of using a planner for adult ADHD

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

Exploring options for 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 your own planner that’s made of physical paper, or a digital option. Do you find the tangibility of physical notes and lists to be helpful in the planning process of everyday life? Is it easier for you to make sense of things and stay organized 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, a section that works as a gratitude journal, a monthly calendar view in addition to a daily one, or a function for digital reminders. 

Top 10 ADHD planners for adults

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

It’s also possible to use a tool that is not a planner in the physical sense, but is a digital app that could offer similar functionalities. Some examples of popular digital planners or planning apps that people with ADHD might like include:

6. SimpleMind, which offers unique organizing functionalities like mind mapping

7. Evernote, a comprehensive planning and journaling app 

8. Todoist, which specializes in to-do lists

9. Clear Todos, a simpler, stripped-down planner that may be especially helpful for beginners

10. Asana, a free online option   

This is just a small sample of the wide variety of options available to help you with daily tasks. Again, it may take some time and experimentation to find the perfect planner for you, but doing so may be a powerful addition to your toolbox of coping mechanisms for ADHD. Adults who are neurodivergent may also find the following treatment options to be helpful.

Other ways adults with ADHD can address their 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 the following. 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.

Therapy for adults with ADHD

Therapy is one of the first-line forms of treatment for ADHD. A therapist can help a person improve emotional regulation and communication skills and find effective ways to manage ADHD symptoms.

Lifestyle changes and habit adjustments

Certain lifestyle changes may help a person better manage their ADHD symptoms. Habits like exercising regularly, eating nutrient-rich foods as often as possible, and getting enough sleep are a few examples.

Medication

Medication is another common form of treatment for ADHD, usually prescribed in combination with talk therapy. Be sure to consult with your doctor or psychiatrist before starting, stopping, or changing any medication.

Support groups for adult ADHD

Experiencing difficult ADHD symptoms can sometimes feel isolating, which is one reason some people turn to ADHD support groups as part of their treatment. These groups can offer a sense of community and validation as well as an opportunity to receive peer support and advice from people who understand your experience.

Coaching for help working with an ADHD brain

Working with an ADHD coach is another common way to receive support. They can help you design strategies and implement techniques that may help you manage ADHD symptoms day to day, such as ADHD planners and others.

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.

The option of attending therapy virtually

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.

Does research support the effectiveness of online therapy?

A growing body of research suggests that online therapy can be an effective intervention for individuals with ADHD. That means you can generally feel confident pursuing this format if it feels right for you.