ADHD & TDAH Templates
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Start it. Track it. Finish it.
25 printable tools for focus, planning, and follow-through, built around how the ADHD brain actually works, not against it.
Grounded in real ADHD-specific concepts, time blindness, rejection sensitive dysphoria, body doubling, alongside practical systems for dopamine, routines, and executive function.
Instant PDF download · Print at home · Reusable forever: fill by hand, or write digitally in your favorite notes app.
Designed to fit your Maison Manifeste disc-bound notebook
Why These Templates Work
Who This Is For
You're ready to work with how your brain actually operates, not against it. You want systems that account for dopamine, time blindness, and executive function, not more willpower advice built for a neurotypical brain.
Daily & Weekly Planning
- ADHD Daily Planner: a single day built around energy and time blindness, not just a to-do list.
- ADHD Weekly Planner: the week compressed to one non-negotiable and a few quick wins, so it fits in working memory.
- ADHD Monthly Overview (2 style options): a list view or a visual wheel, whichever makes the month click.
- Medication & Routine Tracker: log doses and side effects alongside the routine they're meant to support.
Focus & Task Management
- Task Chunker: break an impossible task into pieces small enough to start in under two minutes.
- Real-World Priorities: sort by urgent vs. important, then match each task to your actual energy.MethodThe Eisenhower Matrix
- Div/Con Planning: diverge into every possible idea first, then converge on one real plan.
- Executive Function Pre-Task Checklist: a repeatable 5-second ritual that bypasses the cold start.
- Reward & Token Tracker: earn tokens for tasks, cash them in for a real reward you picked in advance.MethodToken economy, behavioral psychology
Dopamine & Motivation
- Dopamine Menu: a pre-decided list of quick, engaging, and satisfying options for when you're stuck.
- Dopamine Vending Machine: the same idea, stocked like a machine, punch in a code instead of inventing one from scratch.
- Do It With Dopamine: pair a boring task with something good, decided before you need the willpower.MethodPeter Gollwitzer's implementation intentions
- Impulse Buy Checklist: add friction before a purchase instead of relying on self-control.
Emotional & Body Regulation
- Mood & Emotional Regulation Check-In: name the feeling precisely, beyond "fine" or "bad."
- RSD Reset: tell the facts of a rejection apart from the story your brain built around it.ConceptRejection Sensitive Dysphoria, named by Dr. William Dodson
- Hyperfocus Tracker: log what pulled you in and how long you lost, to spot the pattern.
- Body Doubling Log (2 style options): track co-working sessions that supply the accountability your brain can't always generate alone.ConceptBody doubling, an ADHD accountability practice
- Sleep Tracker (2 style options): log or shade in the gap between your meant-to and actual bedtime.Popular conceptRevenge bedtime procrastination
- Screen Time Tracker (2 style options): a table log or a visual weekly tower, watching the gap between planned and actual.ConceptTime blindness, Dr. Russell Barkley
- Brain Dump: empty every open loop out of your head and into labeled boxes.ConceptThe Zeigarnik Effect
- Low-Demand Day: a stripped-down page for the days when even the basics feel like too much.
What's Included
Includes a "How To Use Your Templates" guide with print + digital instructions.
Frequently Asked Questions
Do I need the Maison Manifeste notebook to use these?
No, every template is a standard PDF sized for printing on regular paper or writing on digitally. It's simply designed to also fit a Maison Manifeste disc-bound notebook if you have one.
What file format will I receive?
A single ZIP file containing all 25 individual PDF templates, plus the How To Use guide.
Can I use these on my iPad or tablet?
Yes, open the PDFs in any notes app (GoodNotes, Notability, and similar) and write on them with a stylus, your finger, or a trackpad.
Can I reprint or reuse them?
Yes, as many times as you like, it's your file forever.
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