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ADHD Focus Planner
Reduce task friction with visible priorities, time cues, body-doubling plans, and compassionate resets. Designed for adults who benefit from external structure, short planning horizons, and low-shame recovery cues.
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STELAAH
SECTION 01
Brain download
Everything on my mind
Must happen
Could happen
Can be released
Built for a real planning practice.
This is an original Stelaah design informed by recurring planner needs in the digital tablet market. It is not a copy of any seller's artwork, structure, or content.
Tap the index and side tabs to move between every section quickly.
Type directly into standard PDF form fields or annotate by hand in your preferred app.
Start any time, duplicate pages when your app supports it, and return without wasted dates.
Plan here, privately.
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Progress only reflects prompts containing notes. It is a navigation aid, not a judgment of your productivity or the quality of your plan. Your draft stays in this browser. For long-term use, download the PDF and keep your own backup. Health, legal, financial, or educational decisions may require qualified professional advice.
9 connected sections.
Move open loops out of working memory. Includes everything on my mind, must happen, could happen, can be released.
Choose by consequence and energy, not urgency feelings alone. Includes one essential outcome, why now, smallest starting step, definition of done.
Use visible time containers and transition buffers. Includes fixed commitments, focus block, transition buffers, recovery block.
Make the next action concrete enough to begin. Includes task, first two-minute action, next three steps, what could block me.
Prepare one short, protected work interval. Includes sprint goal, timer length, distractions parked here, reward or reset.
Decide how another person or ambient presence can help. Includes session partner or space, start and stop time, what i will state aloud, check-out result.
Match useful work to the energy actually available. Includes low-energy tasks, medium-energy tasks, high-focus tasks, regulation options.
Restart without turning one difficult day into a verdict. Includes what interrupted me, what still matters, minimum next action, support i need.
Review observable progress and adjust the system. Includes finished, started, learned, change for next week.