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Free ADHD planner: the Tiny Wins Starter Kit

One of each page that makes ADHD days easier: a welcome-back page for missed days, three day pages for different energy levels, a brain dump, a task breakdown and a dopamine menu. Digital and printable.

Download free
  • Hyperlinked PDF for GoodNotes, Notability, Samsung Notes, Xodo
  • Printable in US Letter and A4
  • Light and dark versions
Tiny Wins Starter Kit pages: start page, low-energy day page and printable cover

Download the files

Pick one or grab them all. They're small and open instantly.

Digital, lightTablet or phone · 15 linked pages · 132 KBDigital, darkEasier on the eyes at night · 132 KBPrintable, US LetterUS & Canada · 10 pages · 115 KBPrintable, A4UK, Europe & most other countries · 122 KB

For personal use. Please share the link to this page instead of the files.

What's inside the free ADHD planner

These are real pages from our full planners, not a stripped-down teaser.

Welcome back page from the free ADHD planner
Welcome back For when you fall off planning. Skip the catch-up and start from today.
Good-energy day page from the free ADHD planner
Good-energy day A top 3, loose time blocks and a time guess vs actual table.
Chaos day page from the free ADHD planner
Chaos day Just Now, Next and Later, plus a tiny "get through it" checklist.
Brain dump page from the free ADHD planner
Brain dump Empty your head first. Sort it later, or never.
Task breakdown page from the free ADHD planner
Task breakdown Make the first step so small it feels a bit silly.
Dopamine menu page from the free ADHD planner
Dopamine menu A menu of things that help, with an ideas page to borrow from.

Also inside: a low-energy day page (bare-minimum care and "what I managed today"), a calm-down page for when it's too much, a dopamine menu ideas page and a how-to page.

How to use it (the low-effort way)

  1. Open the Today page and pick how today feels. Good energy, low energy or chaos. There's no wrong answer.
  2. Write one thing. One task on the top 3, one line on the brain dump, or one item on the bare-minimum list. That counts.
  3. Skipped a few days? Open Welcome back. Don't fill in the missed days. Just start from today.

Want more pages of something? Duplicate the page in your app. The links keep working on copies.

Questions

Is it really free?

Yes. No email, no account and no payment. Download the files you want and use them for yourself as often as you like.

Which file should I download?

Use a digital version if you plan on a tablet or phone in an app like GoodNotes, Notability, Samsung Notes or Xodo. Use a printable version if you prefer paper: US Letter in the US and Canada, A4 almost everywhere else.

How do I open the digital version in my app?

Download the PDF, then open it with your note-taking app (on iPhone or iPad: tap Share, then choose GoodNotes or Notability; on Android: open the file with Samsung Notes or Xodo). Tap the tabs with your finger to move between pages.

Can I print the pages more than once?

Yes. Print as many copies as you need for your own use. Please don’t share or sell the files.

What is the difference from the full planner?

The kit has one of each key page. The full planners add months, weeks, many more day pages, habit, mood and sleep trackers, routines and more, all linked together.

Like the pages? There's a whole planner of them.

Months, weeks, 34 energy-based day pages, trackers and routines, all linked so any page is two taps away.

See the full planners

These planners are self-organisation tools, not medical advice.