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Thank ou so much for our purchase! I hope ou love this planner as much
as I loved making it. Belo , ou'll find the link to the Canva template here
ou can t eak and customi e our planner's design if ou'd like.

OPEN THE TEMPLATE

If ou have an questions or issues ith our order, please contact me

at thecenteredlifeco@gmail.com. Have a onderful da ! Kindl , Kristen
the
adhd-optimized
life planner

THE CENTERED LIFE CO.

 my daily planner
today at a glance time blocking nourish thy self
ESSENTIAL TASKS 6AM Every time you remember to practice your self-care,
color in part of the landscape below! You can also use
These are super-important top priorities today.
your Canva template to customize your list. Color as
7AM many as you can each day.

8AM

SECONDARY TASKS
9AM HOT
I'd be extra proud of myself if I got these done, too. SHOWER

10AM CALL A
FRIEND

11AM

FUN WORKOUT
NICE-TO-FINISH TASKS
I should knock these out too if I can, but if not, nbd. 12PM

HEALTHY
SNACK
1PM

2PM

EAT A MEAL

focus frogs 3PM

Set a timer for 25-30 minutes and when you finish

4PM
your work sprint, color in a section and take a 5- HEALTHY
minute break! When a frog is full, take a longer break. SNACK

5PM EAT A MEAL

MEDITATE
6PM

TAKE A
7PM WALK

8PM EAT A MEAL

9PM

don't you forget about me

If any brilliant ideas / questions /future tasks come to mind while you're in the
middle of a workflow, jot them down here so you can revisit them later!
 my daily planner
today at a glance time blocking nourish thy bod
ESSENTIAL TASKS 6AM Every time you remember to eat and drink water
These are super-important top priorities today. today, color in a blob below! Try to get them all
colored in by the end of your day.
7AM

8AM

SECONDARY TASKS CK
9AM A
I'd be extra proud of myself if I got these done, too. SN

EAT A MEAL
10AM

11AM

NICE-TO-FINISH TASKS
I should knock these out too if I can, but if not, nbd. 12PM

SNACK

1PM

2PM

focus frogs
EAT A MEAL
3PM

Set a timer for 25-30 minutes and when you finish

4PM
your work sprint, color in a section and take a 5-
minute break! When a frog is full, take a longer break.

5PM
SNACK

6PM

7PM

EAT A MEAL

8PM

9PM

don't you forget about me

If any brilliant ideas / questions /future tasks come to mind while you're in the
middle of a workflow, jot them down here so you can revisit them later!
 boring bullsh*t
Boring tasks suck, but we gotta get them done. So here's the plan: map out each not-fun task and then plan how
you'll reward yourself in advance. Check off both when they're complete, you productive and majestic stallion.

boring task: boring task: boring task:

REWARD AFTER! REWARD AFTER! REWARD AFTER!

boring task: boring task: boring task:

REWARD AFTER! REWARD AFTER! REWARD AFTER!

big-ass epic reward when they all get done

 my weekly planner
DATES: / / / /
TO

monday tuesday wednesday

DATE: DATE: DATE:

ESSENTIAL TASKS ESSENTIAL TASKS ESSENTIAL TASKS

These are super-important top These are super-important top These are super-important top
priorities today. priorities today. priorities today.

SECONDARY TASKS SECONDARY TASKS SECONDARY TASKS

I'd be extra proud of myself if I got I'd be extra proud of myself if I got I'd be extra proud of myself if I got
these done, too. these done, too. these done, too.

NICE-TO-FINISH TASKS NICE-TO-FINISH TASKS NICE-TO-FINISH TASKS

I should knock these out too if I can, I should knock these out too if I can, I should knock these out too if I can,
but if not, nbd. but if not, nbd. but if not, nbd.

3 big priorities my affirmations

What are the 3 main things that need to get done this week? Name three truths you want to speak over your life this week.

1. 1.

2. 2.

3. 3.
quote of the week:

thursday friday saturday

DATE: DATE: DATE:

ESSENTIAL TASKS ESSENTIAL TASKS

These are super-important top These are super-important top
priorities today. priorities today.

SECONDARY TASKS SECONDARY TASKS

I'd be extra proud of myself if I got I'd be extra proud of myself if I got
these done, too. these done, too.

sunday
DATE:
NICE-TO-FINISH TASKS NICE-TO-FINISH TASKS
I should knock these out too if I can, I should knock these out too if I can,
but if not, nbd. but if not, nbd.

important events folks to reach out to

List any can't-miss-it appointments / meetings Need to follow up with /respond to anyone over text
you have scheduled for this week. or email? Jot them down here.
C O N D E N S E D V E R S I O N
T H I S W E E K W I L L B E . . .
my weekly planner
DATES: / / / /
TO
monday tuesday wednesday thursday friday saturday
DATE: DATE: DATE: DATE: DATE: DATE:
sunday
DATE:
3 big priorities my affirmations important events folks to reach out to
3 main things that need to get done this week 3 truths to speak over your life this week. Can't-miss-it appointments / meetings Follow up with these people over text or email.
1. 1. that are scheduled for this week.
2. 2.
3. 3.
M O N T H :
my monthly planner
sunday monday tuesday wednesday thursday friday saturday
3 big priorities important events
What are the three biggest things you want to get done this month? What are the most essential appointments / meetings / parties that are scheduled for this month?
1.
2.
3.
 A G U I D E T O U S I N G Y O U R

dopamine menu
what's a dopamine menu?
The idea of a "dopamine menu" was created by Jessica McCabe and Eric Tivers, two awesome creators who share
educational resources on ADHD! If you want to learn about it via video, pull up Jessica's YouTube channel How to ADHD
and watch How to Give Your Brain the Stimulation It Needs. Highly recommend checking it out.

The concept is pretty simple: when ADHD brains feel understimulated, we tend to
reach for things we know will give us a quick dopamine hit (like scrolling through
social media).

But the things we typically reach for can often suck us down a rabbit hole that's hard
to get out of, or leave us feeling unsatisfied.

It's hard to reach for healthier options (which often take more brainpower to set up)
when you're already low on dopamine. It's like going to the grocery story hungry.

a dopamine menu is your customized list of healthy brain-boosters

that make it easier to refuel when you're feeling low.
By having this "menu" prepared beforehand, you take some of the mental effort out of finding and comparing dopamine
choices when you're feeling bored. The activities on your menu will fall into four categories.

4 types of activities for your dopa-menu

Entreés. Your entreés are things you've done that make you feel excited and alive. More time-consuming
than appetizers, these are great for longer breaks or unwinding after the workday is complete.

Appetizers. Appetizers are shorter activities for quick brain boosts throughout the day. These are 5- to
10- minute activities you can rely on during short breaks in your workflow.

Sides. Sides are activities you can overlap with boring tasks to turn them into a game, or make them more
interesting / challenging.

Desserts. There's no shame in enjoying a fabulous dessert now and then! These are your typical go-to's
that feel good in the short-term, but ultimately leave you feeling either unsatisfied or overstimulated.

Once you've created your menu, hang it up somewhere you'll see it often!
 my dopamine menu
Create your own dopamine menu (a dopa-menu!) in the boxes below! Make your healthy choices more enticing by
adding fun descriptions of each activity, making these pages pretty, and taping up your menu where you can see it.

entreés appetizers
big things that make you feel excited to be alive! playing an quick boosts of joy that take less than 10 minutes: walks around
instrument, quality time with friends, your biggest passions. your neighborhood, a yummy snack, a dance break.

sides desserts
activities you can overlap with boring tasks to make them typical go-to’s that are fun in moderation but can feel yucky in
more interesting: playlists, podcasts, standing /walking while excess: scrolling through social media, TV binges
working, racing against a timer.
 brain dump space
Dump out all the little things that need to get done this week (or just today!) here. This can
also be a brainstorming space for ideas / quotes / anything you want to remember for later.
 focus frogs
If you want a large version of the Focus Frog to mark your progress throughout the day, look
no further. Color in a section of a frog every time you finish 25 minutes of focused work, using
a timer and taking a 5-minute break after every sprint. You can also color these during a
boring-but-important phone call for a "side" of dopamine!
 my daily routines
One of the easiest ways to build healthy habits is to "stack" them into routines you can do on autopilot.
Here's your space to map out what you'd like your ideal routines to be. If you’re working on making your routines more
consistent, use the tracker at the bottom. If you miss a day, remember: it’s more important to be persistent than consistent!

morning routine nighttime routine

morning tracker nighttime tracker

Color a circle for each day of the month you Color a circle for each day of the month you
complete your morning routine! complete your nighttime routine!

1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8

9 10 11 12 13 14 15 16 9 10 11 12 13 14 15 16

17 18 19 20 21 22 23 24 17 18 19 20 21 22 23 24

25 26 27 28 29 30 31 25 26 27 28 29 30 31
 currently loving...
If you find a book or movie you love but need to come back to it later this week / month, jot it down here! You can
also map out any fun things you want to try in the future. Nurture your mind and spirit with art that brings you joy.

books to finish movies and shows

activities to try
 30-day habit tracker
Tracking our progress visually when it comes to habits can be a huuuuuge motivating factor for neurodivergent folks. Get
creative with how you choose to color these guys in when you complete your new habit each day! 30 days later, this
new habit will be an instinctual part of your routine. The prettier you make them, the more motivating it'll be!

DESIRED HABIT:

2 4
1 3 5

7 9
6 8 10

12 14
11 13 15

17 19
16 18 20

22 24
21 23 25

27 29 30
26 28
 habit stacker-tracker
Habit stacking is a technique that can make it way easier to build new habits over time: you can pair your new desired habit with
an existing one, completing them in one fell swoop. Here's a 30-day tracker where you can stack and color three habits at a time.
(This is my morning routine, but you can customize yours using the Canva template linked at the top of this PDF!)

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MEDITATE MEDITATE MEDITATE MEDITATE MEDITATE MEDITATE

MOVE BODY MOVE BODY MOVE BODY MOVE BODY MOVE BODY MOVE BODY

BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST!

DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12

MEDITATE MEDITATE MEDITATE MEDITATE MEDITATE MEDITATE

MOVE BODY MOVE BODY MOVE BODY MOVE BODY MOVE BODY MOVE BODY

BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST!

DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

MEDITATE MEDITATE MEDITATE MEDITATE MEDITATE MEDITATE

MOVE BODY MOVE BODY MOVE BODY MOVE BODY MOVE BODY MOVE BODY

BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST!

DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24

MEDITATE MEDITATE MEDITATE MEDITATE MEDITATE MEDITATE

MOVE BODY MOVE BODY MOVE BODY MOVE BODY MOVE BODY MOVE BODY

BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST!

DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30

MEDITATE MEDITATE MEDITATE MEDITATE MEDITATE MEDITATE

MOVE BODY MOVE BODY MOVE BODY MOVE BODY MOVE BODY MOVE BODY

BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST! BREAKFAST!

 weekly self-care tracker
Time to color in all the blobs! Color in self-care activities as you complete them over the course of the week. To keep a steady pace, try to
complete around 3 per day. Customize your own using the Canva template, adding whatever makes you feel vibrant and connected to your body!
MEDITATE
DELICIOUS
JOYFUL CREATIVE MEAL
MOVEMENT PROJECT COMFORT
MOVIE
SCREEN-
FREE
NIGHT JOYFUL
MOVEMENT
HOT
SHOWER
MEDITATE
JOYFUL OR BATH
MOVEMENT
DELICIOUS DELICIOUS SCREEN-
MEAL MEAL FREE
NIGHT
NATURE
WALK
DELICIOUS
MEDITATE MEAL
HOT
SHOWER
OR BATH
QUALITY TIME
WITH A FRIEND NATURE
SPIRITUAL JOURNAL WALK
PRACTICE
 weekly self-care tracker
Time to color in all the blobs! Color in self-care activities as you complete them over the course of the week. To keep a steady pace, try to
complete 2 or 3 per day. Customize your own using the Canva template, adding whatever makes you feel vibrant and connected to your body!
MEDITATE
MEDITATE CREATIVE
PROJECT
MEDITATE
MEDITATE
JOYFUL
MOVEMENT
JOYFUL
MOVEMENT
DELICIOUS
MEAL
COMFORT
MOVIE
HOT
SHOWER
OR BATH
SCREEN-FREE
NIGHT SCREEN-FREE
NIGHT
JOYFUL
NATURE MOVEMENT
WALK
DELICIOUS
MEAL
SPIRITUAL
PRACTICE
HOT
SHOWER
OR BATH QUALITY TIME JOURNAL
WITH A FRIEND
 T O D O I N T H E N E X T 6 M O N T H S

my short-term goals
Here's some space to chart your plans toward three short-term goals. These are things you want to achieve in the next
6 months or less. Map out a few action steps that need to happen, and give yourself a due date to create a sense of urgency.
Color in your Progress Mountains as you complete steps to visualize your progress.

short-term goal #1:

ACTIONABLE STEPS:

PROGRESS MOUNTAINS
GET IT DONE BY: / /
(color one for every step completed!)

short-term goal #2:

ACTIONABLE STEPS:

GET IT DONE BY: / / PROGRESS MOUNTAINS

(color one for every step completed!)

short-term goal #3:

ACTIONABLE STEPS:

GET IT DONE BY: / / PROGRESS MOUNTAINS

(color one for every step completed!)
 T O D O I N T H E N E X T 6 M O N T H S

my short-term goals
Here's some space to chart your plans toward three short-term goals. These are things you want to achieve in the next
6 months or less. Map out a few action steps that need to happen, and give yourself a due date to create a sense of urgency.
Color in your Progress Flower petals as you complete steps to visualize your progress.

short-term goal #1:

ACTIONABLE STEPS:

PROGRESS FLOWER
GET IT DONE BY: / /
(color a petal for every step completed!)

short-term goal #2:

ACTIONABLE STEPS:

GET IT DONE BY: / / PROGRESS FLOWER

(color a petal for every step completed!)

short-term goal #3:

ACTIONABLE STEPS:

GET IT DONE BY: / / PROGRESS FLOWER

(color a petal for every step completed!)
 T H E A D H D B R A I N ' S G U I D E T O S E T T I N G

long-term goals
While there's no standard definition of what makes a "long-term goal," let's make yours anything that's going to take longer than 12
months. Growing a successful business, writing a book, renovating your home or becoming debt-free would all be long-term goals.

Long-term projects can be especially challenging for ADHD brains

because there's less urgency, which we often rely on for stimulation.

If something doesn't need to be done immediately, it can be hard to muster the motivation to execute the task at hand. As
you're dreaming up your goals for the next season of life, here are seven tips to tailor your goal-chasing process to support
your brain.

Make the dream as vivid as possible. This part will probably be easy, since ADHD brains are so great at divergent thinking:
the dreaming stage! Where we make playlists and envision how magical life is going to be when you attain this goal. Lean
into this. Use your imagination. Write down as many details about your future-self as possible, or even better, make it
visual with a drawing-- I've included a Goal Mapping exercise on the next page just for this!

Brainstorm all the possible action-steps involved. Moving from divergent thinking (dreaming stage) to convergent thinking
(the execution stage) will probably feel like a big hurdle, but breaking the big goal into a bunch of little steps will make it
way less daunting. Unexpected obstacles will always pop up along the way, but try to anticipate as many steps as you can
and write them all down.

Create urgency around each small action step. While it's great to create a completion date for the big goal, due dates will
be more helpful if you assign them to each of your action steps so you're able to progress according to a loose schedule.

Apply accountability. Of course, due dates are only effective if you stick to them! One way to increase urgency and
motivation around your deadlines is to apply accountability. Any ADHD'er who's worked in a corporate environment knows
that "you can just get it done whenever, no worries" is a classic motivation killer. Ask a supervisor, a close friend, or a mentor
to check in on your project as deadlines approach.

Start with the next part of the project that your brain is MOST excited about. For many (not all) folks with ADHD, the
"Eat the Frog" mentality where you tackle the ickiest tasks first just doesn't work, because it keeps us from starting. Start
with what you're excited to work on, then harness that momentum to do the boring bullsh*t after you're already in a flow.

Make your progress visual however you can! Helping our brains see how far along we are along the journey can be
enormously helpful. In the long-term goal planning pages I've added ahead, consider drawing a small chart with a square
for each step in the process, and color each one in as you complete the steps. Visual progress helps us gauge how far we've
come and helps with motivation!

Build in extra time for more planning, learning, and mistake-ing! At some point along the way, something won't go
according to plan, you might need to learn some new skills, or create a new strategy. At some point in life, you've probably
felt some guilt for spending too much time on planning instead of doing, but planning is productive! Sometimes you need to
invest more time planning, scheming, learning, adapting and pivoting to stay the course. Give yourself time for this sacred
process.
 E N V I S I O N I N G O U R D E S I R E D R E A L I T Y
goal mapping exercise
This is an exercise from the TED Talk Draw Your Future by Patti Dobrowolski. Draw your current state on the left, and your desired reality with your future
self on the right. Make it as detailed as possible! Then, jot down three bold steps for how you'll get there. Whenever your motivation hits a wall (and it will,
especially if it's a long-term goal), return to this super-vivid image and imagine how good it will feel to be living that new reality.
C U R R E N T S T A T E D E S I R E D N E W R E A L I T Y
 G O A L M A P P I N G F O R B I G P R O J E C T S

my long-term goals
Now that we've got some tools to get these suckers movin', let's make a plan for how you're gonna do
this. I've kept this planning space completely open so you can add as much inspiration as you need.
You've got this! There are also Mountains and Flowers on the following pages to chart your progress!

long-term goal #1:

ACTIONABLE STEPS:

ACCOUNTABILITY PARTNER:

GET IT DONE BY: / /

 G O A L M A P P I N G F O R B I G P R O J E C T S

my long-term goals
Now that we've got some tools to get these suckers movin', let's make a plan for how you're gonna do
this. I've kept this planning space completely open so you can add as much inspiration as you need.
You've got this! There are also Mountains and Flowers on the following pages to chart your progress!

long-term goal #1:

ACTIONABLE STEPS:

ACCOUNTABILITY PARTNER:

GET IT DONE BY: / /

 G O A L M A P P I N G F O R B I G P R O J E C T S

my long-term goals
Now that we've got some tools to get these suckers movin', let's make a plan for how you're gonna do
this. I've kept this planning space completely open so you can add as much inspiration as you need.
You've got this! There are also Mountains and Flowers on the following pages to chart your progress!

long-term goal #1:

ACTIONABLE STEPS:

ACCOUNTABILITY PARTNER:

GET IT DONE BY: / /

 G O A L M A P P I N G F O R B I G P R O J E C T S

my progress mountain
Let's visualize your progress towards those long-term goals! Starting from the bottom, color in the mountains as you
complete the steps towards your goal. You can color in a mountain every time you complete one, or if a step has a bunch of
smaller sub-tasks within it, partially color the mountain little by little as you finish those sub-tasks.

DONE!

10.

9.

8.

7.

6.

5.

4.

3.

2.

1.
 G O A L M A P P I N G F O R B I G P R O J E C T S

my progress flower
Let's visualize your progress towards those long-term goals! Color each petal as you complete the steps towards your long-
term goal. You can color in a petal every time you complete one, or if a step has a bunch of smaller sub-tasks within it,
partially color the petal little by little as you finish those sub-tasks.

1.
2.

.
10
3.

9.

DONE!
8.

4.
7.
6.
5.
 chore chart color legend
Here are four time-based categories of chores to complete, which correspond to the different-colored circles on the
chore chart calendar. Stick this sheet in a plastic cover to make it re-usable as you check off the cleaning-stuff below
(and don't forget to customize using the Canva template!)

TO CLEAN DAILY TO CLEAN WEEKLY

WIPE KITCHEN COUNTERTOP VACUUM FLOORS + FURNITURE

CLEAR + WIPE DOWN KITCHEN TABLE MOP KITCHEN FLOOR
SWEEP KITCHEN FLOOR TOSS EXPIRED FOOD
UNLOAD + LOAD DISHWASHER CLEAN INSIDE OF MICROWAVE
WIPE BATHROOM COUNTERTOP (AS NEEDED) WIPE DOWN KITCHEN APPLIANCES
CLEAN TOILET (AS NEEDED) CLEAN STOVETOP
TAKE OUT TRASH (AS NEEDED) MOP BATHROOM FLOOR
CLEAN BATHROOM SURFACES
CLEAN MIRRORS
CHANGE / WASH BEDDING

TO CLEAN MONTHLY CLEAN EVERY 3 MONTHS

WIPE KITCHEN CABINETS CLEAN OUT FREEZER

WIPE DOWN INSIDE OF FRIDGE WASH SHOWER CURTAIN LINER
DUST FURNITURE / SHELVES CLEAN DISHWASHER
DUST BLINDS CLEAN INSIDE OF OVEN
DUST LIGHT FIXTURES SHAMPOO RUGS / UPHOLSTERY

C L E A N I N G S U P P L I E S T O R E F I L L :
 chore chart calendar
MONTH:

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

chore chart calendar (CONDENSED
VERSION)
TO CLEAN DAILY
○ WIPE KITCHEN COUNTERTOP
MONTH: ○ CLEAR + WIPE DOWN KITCHEN TABLE
○ SWEEP KITCHEN FLOOR
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY ○ UNLOAD + LOAD DISHWASHER
○ WIPE BATHROOM COUNTERTOP (AS NEEDED)
○ CLEAN TOILET (AS NEEDED)
○ TAKE OUT TRASH (AS NEEDED)
TO CLEAN WEEKLY
○ VACUUM FLOORS + FURNITURE
○ MOP KITCHEN FLOOR
○ TOSS EXPIRED FOOD
○ CLEAN INSIDE OF MICROWAVE
○ WIPE DOWN KITCHEN APPLIANCES
○ CLEAN STOVETOP
○ MOP BATHROOM FLOOR
○ CLEAN BATHROOM SURFACES
○ CLEAN MIRRORS
○ CHANGE / WASH BEDDING
TO CLEAN MONTHLY
○ WIPE OUTSIDE OF KITCHEN CABINETS
○ WIPE DOWN INSIDE OF FRIDGE
○ DUST FURNITURE / SHELVES
○ DUST BLINDS
○ DUST LIGHT FIXTURES
CLEAN EVERY 3 MONTHS
○ CLEAN OUT FREEZER
○ WASH SHOWER CURTAIN LINER
○ CLEAN DISHWASHER
○ CLEAN INSIDE OF OVEN
○ SHAMPOO RUGS / UPHOLSTERY
 weekly meal planner
This super-simplified system is designed for those of us who find it overwhelming to plan every single meal for each day:
List 2-4 meals in each category, batch-prepping in advance when you can so you'll have leftovers to enjoy on busier days.

WEEK OF:

GROCERIES TO BUY breakfasts

lunches

dinners

snacks

!!! DO NOT BUY !!! leftover log

I’m sitting in the fridge... PLEASE EAT ME!