ADHD Planning Tips: How I plan my week for success

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Hey there! Today I’m excited to share my personal process for weekly planning that I’ve developed over the past 3 years. True to my ADHD nature, these strategies are seldom rigid and allow for a good deal of creativity and flexibility. I hope my tips inspire you to start planning your weeks in advance, whether you use my template, or your own process.

My Weekly Planning Ritual

My weekly planning ritual starts with a commitment to showing up. It doesn’t matter what tools you use, if you don’t show up and keep at it, they won’t work. If you struggle to actually sit down and start the process, try using a body doubling service to help you follow through. It’s amazing how helpful this can be!

I begin my process with a new weekly “page” because I like my entire week laid out on one screen. You may need something different, but this is what works for me.

This page encapsulates my entire week, and it’s always on display on one of my screens. This visual reminder aids in keeping my often wandering mind focused on the tasks at hand.

Getting the Brain in Gear for Planning

One of the key things that makes the planning process so much easier is working from a template. It helps guide my thought process and I don’t have to rely on my memory (which is never reliable).

One of the first questions I ask myself is, “What is my one thing for this week?” This question helps me zero in on the most crucial task or event of the week and it’s inspired by the book, The One Thing (which I highly recommend reading).

Next, I identify potential “frictions,” or obstacles, that could hinder my progress. This step helps me proactively plan around or eliminate these barriers.

Then, I ask myself, “What am I manifesting this week?” This is just a fun question that helps me focus on what I want long term, without the pressure of having to always come up with new goals.

Breaking Down the Week

Once I’ve aligned what my focus is for the upcoming week, I start breaking down my days into specific actions. First, I look at my calendar and fill in any fixed appointments. Then, I plot out my tasks according to my current projects, prioritizing those that align with my weekly goals.

All of this is in addition to the weekly rhythm I have in place for my routine tasks. For example, every Monday, I create content. On Tuesdays, I focus on project work. On Wednesday’s, I take appointments, etc.

Instead of rigid time blocking, I estimate how long each task will take and use that to structure my day. This approach allows for more creative flow and flexibility, which works better for my ADHD brain.

Monitoring My Health and Wellness

Self care is an integral part of my weekly plan. I make a point to plot my workouts in advance, or sometimes I track them after they’re done. I find satisfaction in seeing my workouts pile up over the week, reminding me of the work I’ve put into my physical health.

I also use a tracker to manage my daily non-negotiables, like getting in 10K steps, meditating and doing a heart coherence practice.

When I check these things off daily, I can be sure I’m taking the best possible care of myself, and that always feels good 🙂

The only way to start navigating toward a life that lights you up, is to start with an intention of where you want to go, and adopt a plan (like this one) for charting your path forward.

Caren Magill

Reflections and Reviews

Key to making this process work, is the commitment to coming back to your plan throughout the week.

Then at the end of the week, I have a weekly task to review the week. I take time to reflect on my feelings, record my wins, and conduct weekly reviews. I also use this time to track my progress in various areas, such as YouTube growth and mailing list expansion for my business, as well as personal areas like energy levels and spending habits.

Remember, it’s important to celebrate your accomplishments, no matter how small! If you’re neurodivergent like me, your brain tends to focus on the negatives. Regularly recording your achievements can help shift this focus and reinforce a sense of accomplishment.

Then I end my review with a quick journal entry and move any uncompleted tasks to the following week, before starting the whole process again on Sunday.

Why Weekly Planning is a Game-Changer for ADHD Brains

Committing to a ritual of weekly planning not only helps your brain to focus on what’s most important, it also acts as a structure for your week, where you’ll feel more accountability to get things done (because you scheduled it). If you find you’re not getting things done, it gives you a space to get curious about why that is. Are you overcommitting yourself, or are you underestimating how long things take to do?

The only way to start navigating toward a life that lights you up, is to start with an intention of where you want to go, and adopt a plan (like this one) for charting your path forward.

It doesn’t have to be perfect, it just needs to be a steady rhythm in your weekly routine.

Takeaways from my ADHD planning process to remember:

1. Keep your planning structure flexible and adaptable.
2. Use prompts or templates to guide your thought process when planning.
3. Identify your primary goal for the week and potential obstacles.
4. Regularly celebrate your accomplishments.
5. Incorporate physical health and any other high-value activities into your weekly plan.

Remember, these tips are based on my personal journey with ADHD. What works best for me might not work best for you. The key is to understand your individual needs and adjust your strategies accordingly. Happy planning!