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Have you thrown out at least five planners because planning feels like absolute torture to your ADHD brain?
If you believe you don’t have time to plan, that planning stifles your creativity, or you wouldn’t even know where to start—you’re in the right place. I’m going to show you not only why your ADHD brain absolutely needs a planning routine but also how to create one that works with your brain instead of against it.
Why ADHD’ers Resist Planning (but need it desperately)
There are many reasons why we resist planning – most of which has to do with our executive function issues, but there are more specific issues that I see in my coaching practice.
No Time to Plan?
The biggest roadblock I hear when encouraging someone to start a planning routine is usually the same: “I don’t have time.”
Many people with ADHD feel they’re constantly running through life, trying to catch up. Taking 30 minutes to plan a week feels like an enormous burden on an already packed schedule.
But here’s what most people don’t consider: When you go through life just reacting to whatever comes your way, you’re actually spending more time and energy than if you had a plan.
“But Planning Kills My Creativity”
Let’s flip that argument around: When you get that creative spark of genius, but you haven’t planned or prioritized, you still have to decide what’s most important before acting on your inspiration. And very often, that decision-making process drains the creative energy to the point where you might lose that spark entirely.
I experienced this early in my YouTube journey. Initially, I wasn’t planning anything—just waiting for inspiration or a good hair day to set up my camera and start talking. But I quickly learned that without a script and talking points, I would ramble endlessly.
More importantly, my unplanned topics weren’t researched. I had no idea if my audience wanted to hear them, and as a result, most of my early videos performed poorly.
I wouldn’t have the audience or success I have now if I hadn’t realized the importance of planning—even for creative work. This doesn’t mean I plan to record videos at 2:00 PM on Tuesdays, but I do plan my projects and content ideas so I always have something ready when creativity strikes.
Planning isn’t the enemy of creativity—it’s actually critical to the creative process.
“I’ll Never Follow Through Anyway”
This reflects a deep-rooted story many ADHD people tell themselves, but it doesn’t have to be that way. While there’s no one-size-fits-all planning system, I firmly believe there’s a planning routine that will work for your unique brain.
I’ve been using the same weekly planning template for years because everything important to me is on one page: my projects, goals, to-dos, and calendar. This works for my brain, but I only discovered it through trial and error.
The big takeaway is that you are capable of following through. You already do it every day—getting up, taking care of responsibilities, feeding your family. Your brain just tends to focus on what didn’t go as planned rather than celebrating what did.
Distraction to Action
A science-based productivity program that helps ADHD’ers define what’s most important and follow through on it.
Vision to Action
A template to help you clarify and align your strengths, values + personal needs with your intentions.
The Organized Business
A robust template for getting your business organized with trackers, workflows and project planning.
Creating a Planning System That Works for Your ADHD Brain
Finding a sustainable planning routine comes down to three key elements:
- The right tool (digital or analog)
- The right timeframe (weekly works best for most ADHD brains)
- A regular rhythm for reviewing and adjusting your plan
Most importantly, planning isn’t a chore or one more thing you’ll try and fail at—it’s actually the highest form of self-care you can give yourself.
Five years ago, my life wasn’t heading in the direction I wanted. Today, while not perfect, I’m living life by design. I’m doing work I love, surrounded by people I choose, and saving my energy for what truly matters. The bridge that got me from there to here started with a planning process.
Start Small and Iterate
If you’re living a life that doesn’t align with your vision, creating a plan is the first step toward change. This isn’t about restriction or hustle culture—it’s about taking time to understand what works for your brain and what would support your life rather than derail it.
The best approach:
- Start with what you believe would work best for you (paper planner or digital system)
- Make it super basic—what would be the lowest lift for creating a planning routine?
- Test it and observe what works/doesn’t work
- Tweak accordingly
That’s the only way to create a system tailored to your needs and ultimately build the life you want to live.
The Cost of Not Planning
Before I wrap up, consider the cost of not having a planning routine. Think about the compounding effect of all the tasks or projects left undone because you’re reacting to life rather than planning for it:
- Bills that go unpaid
- Items you forgot to return
- Missed deadlines resulting in penalties
- Opportunities that slipped through the cracks
It’s not just about the money wasted in penalties and fines or the impact on your credit rating. It’s also about the cognitive load you’re carrying every day by constantly putting out fires instead of following an intentional plan focused on what matters most.
Have I convinced you to start planning your ADHD life?
Creating a system that works with your ADHD brain rather than against it can transform not just your productivity but your entire life. Just start simple, keep tweaking it and never stop. You will eventually come to love the process.
Need more help with planning? Check out my Notion templates—the Vision & Action template for personal planning or the Organized Business template for entrepreneurs. Both were designed specifically for ADHD brains but are fully customizable to work exactly the way you need.
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