Productivity with ADHD – Daily Focus & Time Management Checklist (PDF, 3 Pages)

Structure your day, even with an ADHD brain that refuses to sit still

If you live with ADHD, you already know that traditional productivity systems rarely survive more than a few days. This ADHD-friendly checklist gives you a simple, visual path you can actually follow so you stop fighting your brain and start working with it.

Inside this 3-page checklist you will find step-by-step prompts to design a focus-friendly workspace, capture your tasks in one place, and turn big goals into small, doable actions. Use it as a daily ADHD productivity checklist or print it out and keep it on your desk as a quick reset whenever life feels chaotic.

• Clarify how ADHD affects your focus, motivation and executive function.
• Redesign your workspace so distractions are reduced and important cues are always visible.
• Set up a simple digital organization system so files, links and notes stop disappearing.
• Break projects into concrete actions with realistic time blocks and breaks.
• Build micro habits around sleep, movement and self care to protect your energy.
• Use a weekly reflection to adjust what is not working without judging yourself.

You can fill out the checklist directly on your device or print it and use it as a physical ADHD productivity planner page. It works on its own or next to your existing planner or calendar.

What you get

• 1 PDF checklist (3 pages, around 400 words) delivered inside a ZIP file.
• Ready to print layout that works on A4, US Letter and similar sizes.
• Clear headings and tick boxes designed for quick scanning and low overwhelm.
• Lifetime personal access so you can reuse it as often as you like.

Quick Q&A

Who is this for? Adults and older teens with ADHD diagnosed or self identified who want a simple structure for their day without rigid rules.

Is this a full planner? No. It is a focused ADHD productivity checklist that you can pair with any planner, calendar or task app you already use.

Can I use it on a tablet? Yes. Open the PDF on your tablet or computer and annotate it in any note taking app, or print it out if you prefer pen and paper.

Does it work if I am completely overwhelmed? The checklist is built around small steps, visual cues and low friction actions so you can start even on low energy days.

If you are tired of buying planners that you abandon after three days, this ADHD productivity checklist gives you a gentle, structured way to turn scattered thoughts into finished tasks one tick at a time.