Free download
Free ADHD weekly planner template (printable PDF)
A free, printable one-page weekly planner built for ADHD brains. It runs our 15-minute weekly review method on paper — a weekly sweep, three anchors (not fifteen priorities), one anchor per day, and a built-in rule for when the week derails. No email required, no sign-up, print one per week.
Planning single days instead? Grab the free ADHD daily planner template — the two are designed to pair.
What's on the page
Weekly sweep — 5 minutes
A lined box to empty everything circling about the week ahead — deadlines, promises, worries.
Three anchors for the week
If only these three happen, the week is a win. Three — not seven.
The week, one anchor a day
Mon–Sun rows with one anchor each plus a light fallback. Place anchors where your energy actually is.
"Not this week" parking lot
Real things, deliberately parked. A written "not this week" is a full decision — and decided is quiet.
Mid-week rule
When the week derails by Wednesday: shrink it, keep what fits, move the rest on purpose.
15-minute weekly review
Look two weeks ahead for ambushes, roll unfinished forward without guilt, release what keeps rolling.
How to use the planner (20 minutes a week)
- 1
Print the one-page weekly planner (US Letter, black and white is fine) and do the 5-minute weekly sweep: everything circling about the week ahead, one line each, no sorting.
- 2
Pick exactly three anchors for the week — the outcomes that would make the week a win. Resist the urge to write seven.
- 3
Give each day one anchor at most, placed where your energy actually is (deep work on your strong days, admin on the weak ones), plus a light fallback task.
- 4
Park everything else in the "Not this week" section — written down and deliberately deferred, so it stops nagging.
- 5
If the week derails mid-way, apply the mid-week rule: keep the anchors that still fit, move the rest to next week on purpose, and let the daily page carry the load.
- 6
End the week with the 15-minute review: look two weeks ahead for ambushes, roll unfinished work forward without guilt, release anything that has been rolling for weeks, and set next week’s first anchor.
Why a weekly planner built for ADHD?
Standard weekly planners are grids: seven columns, thirty slots, and an unspoken assumption that filling them equals planning. For ADHD brains that layout is a trap — it invites over-commitment, ignores that energy varies wildly across a week, and turns Wednesday's derailment into abandonment of the whole page. This template inverts the assumptions: radical selectivity (three anchors), energy-aware placement, a legitimized parking lot, and a printed rule for partial failure. The weekly page decides what the week is about; the daily page handles the hour-by-hour, where ADHD days are actually won.
Frequently asked questions
Is the ADHD weekly planner template really free?
Yes. It’s a free one-page PDF — no email address, no sign-up, no watermark. Download it, print as many copies as you like, and use one per week.
Should I use the weekly or the daily planner?
Both, ideally — they do different jobs. The weekly page decides what this week is about (three anchors, one per day); the free daily planner template runs each individual day (brain dump, anchor task, first move, energy check). The weekly page is the map, the daily page is the vehicle.
Why only three anchors for a whole week?
Because a weekly plan with fifteen priorities is a to-do list wearing a costume. Working memory is small, ADHD time estimation runs optimistic, and weeks lose at least a day to the unexpected. Three anchors survive contact with a real week; seven collapse by Tuesday and take your motivation with them.
What if my week falls apart by Wednesday?
That’s expected — the template has a mid-week rule printed on it. Keep whichever anchors still fit, move the rest to next week deliberately, and keep planning individual days. A replanned week is a working week, not a failed one.
Prefer the paper to fill itself in?
Ordr runs the same method for you — dump by voice or text, get a structured plan back, replan in one tap when the week shifts.