P L A N N E R S P R I N T A B L E S A C A L M E R M I N DGentle PlannerSmall steps create big changesADHDP l a n f o r t h e b r a i n y o u h a v e t o d a y .T H I S P L A N N E R B E L O N G S T O ;A L I K H A S T U D I O

WelcomeT h i s p l a n n e r i s h e r e t o s u p p o r t y o u o n t h e m e s s y , b e a u t i f u l j o u r n e y o f l i v i n g w i t h A D H D . I t ’ s n o t a b o u t b e i n g p e r f e c t — i t ’ s a b o u t p r o g r e s s , f l e x i b i l i t y , a n d s e l f - c o m p a s s i o n . Yo u ’ v e g o t t h i s .

How to Use This PlannerTake what you need. Skip what you don’t. Use it in your own way. Make it yours.

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

20APRSMTWTFS123456789101112131415161718192021222324252627282930 MAYSMTWTFS12345678910111213141516171819202122232425262728293031 JUNSMTWTFS123456789101112131415161718192021222324252627282930 JANSMTWTFS12345678910111213141516171819202122232425262728293031 FEBSMTWTFS12345678910111213141516171819202122232425262728 MARSMTWTFS12345678910111213141516171819202122232425262728293031 JULSMTWTFS12345678910111213141516171819202122232425262728293031 AUGSMTWTFS23456789101112131415161718192021222324252627282930311 SEPSMTWTFS123456789101112131415161718192021222324252627282930 OCTSMTWTFS12345678910111213141516171819202122232425262728293031 NOVSMTWTFS123456789101112131415161718192021222324252627282930 DECSMTWTFS12345678910111213141516171819202122232425262728293031

ANNUAL GOALSJANUARYAPRILFEBRUARYMAYMARCHJUNEJULYAUGUSTSEPTEMBEROCTOBERNOVEMBERDECEMBERYear of:

DECNOVOCTSEPAUGJULJUNMAYAPRMARFEBJANDATES TO REMEMBER

Brain Dumpw r i t e w h a t ' s o n y o u r m i n d . . .

Brain Dumpe m p t y y o u r m i n d . . .

JANUARY 2026TO DO LISTSUN2804111825290512192630061320273107142128010815222902091623300310172431MONTUEWEDTHUFRISATNOTES

FEBRUARY 2026TO DO LISTSUN01081422020916230310172404111825051219260613202707142128MONTUEWEDTHUFRISATNOTES

MARCH 2026SUN0108142229020916233003101724310411182501051219260206132027030714212804MONTUEWEDTHUFRISATTO DO LISTNOTES

APRIL 2026SUN2905121926300613202731071421280108152229020916233003101724010411182502MONTUEWEDTHUFRISATTO DO LISTNOTES

MAY 2026SUN260310172431270411182501280512192602290613202703300714212804010815222905020916233006MONTUEWEDTHUFRISATTO DO LISTNOTES

JUNE 2026SUN3107142128010815222902091623300310172401041118250205121926030613202704MONTUEWEDTHUFRISATTO DO LISTNOTES

JULY 2026SUN2805121926290613202730071421280108152229020916233003101724310411182501MONTUEWEDTHUFRISATTO DO LISTNOTES

AUGUST 2026SUN260209162330270310172431280411182501290512192602300613202703310714212804010815222905MONTUEWEDTHUFRISATTO DO LISTNOTES

SUN3006132027310714212801081522290209162330031017240104111825020512192603MONTUEWEDTHUFRISATTO DO LISTNOTESSEPTEMBER 2026

OCTOBER 2026TO DO LISTSUN2704111825280512192629061320273007142128010815222902091623300310172431MONTUEWEDTHUFRISATNOTES

NOVEMBER 2026SUN0108142229020916233003101724010411182502051219260306132027040714212805MONTUEWEDTHUFRISATTO DO LISTNOTES

SUN2906132027300714212801081522290209162330031017243104111825010512192602MONTUEWEDTHUFRISATTO DO LISTNOTESDECEMBER 2026

JAN. GOALS TO DO NOTES 01 2027 27 28 29 30 31 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 1 2 3 4 5 6 SUN MON TUE WED THU FRI SAT

FEB. GOALSTO DONOTES 02 2027SUNMONTUEWEDTHUFRISAT1234563178910111213141516171819202122232425262728123456

MAR.GOALSTO DONOTES 03 2027SUNMONTUEWEDTHUFRISAT1415161718192021222324252627282930311231234562878911121310

APR.GOALSTO DONOTES 04 2027SUNMONTUEWEDTHUFRISAT282930311234567891011121314151617181920212223242526272829301

MAYGOALSTO DONOTES 05 2027SUNMONTUEWEDTHUFRISAT2526272829301234567891011121314151617181920212223242526272829303112345

JUN.GOALSTO DONOTES 06 2027SUNMONTUEWEDTHUFRISAT3031123456789101112131415161718192021222324252627282930123

JUL.GOALSTO DONOTES 07 2027SUNMONTUEWEDTHUFRISAT2728293012345678910111213141516171819202122232425262728293031

AUG.GOALSTO DONOTES 08 2027SUNMONTUEWEDTHUFRISAT123456789101112131415161718192021222324252627282930123431

SEP.GOALSTO DONOTES 09 2027SUNMONTUEWEDTHUFRISAT29303112345678910111213141516171819202122232425262728293012

OCT.GOALSTO DONOTES 10 2027SUNMONTUEWEDTHUFRISAT262728293012345678910111213141516171819202122232425262728293031123456

NOV.GOALSTO DONOTES 11 2027SUNMONTUEWEDTHUFRISAT311234567891011121314151617181920212223242526272829301234

DEC.GOALSTO DONOTES 12 2027SUNMONTUEWEDTHUFRISAT282930123456789101112131415161718192021222324252627282930311

Monthly OverviewA P P O I N T M E N T S T h i s m o n t h ' s p r i o r i t i e s 1. 2. 3. 4. 5. M o n t h l y R e s e t B I L L S I M P O RTA N T DAT E S H A B I T T R AC K E Ro n e t h i n g i ' m l o o k i n g f o r w a r d t o . . .

MONTHLYSUNWEEK 1MONTUEWEDTHUFRISATSUNWEEK 2MONTUEWEDTHUFRISATSUNWEEK 3MONTUEWEDTHUFRISATSUNWEEK 4MONTUEWEDTHUFRISATHabit Tracker

Monthly ReflectionW H A T W E N T W E L L ? W H A T W A S C H A L L E N G I N G ? W H A T I L E A R N E D N E X T M O N T H , I W A N T T O . . .

Weekly Plannerweek : 1 2 3 4 5month:montueswedthursfrisatsun important notesyou can do it! P R I O R I T I E S

Meal PlanB R E A K F A S T L U N C H D I N N E R S N A C K S SHOPPING LIST

Weekly ReflectionT H I S W E E K I ' M P R O U D O F : W H A T W A S C H A L L E N G I N G ? T H I N G S T O C A R R Y F O R W A R D N E X T W E E K , I W A N T T O . . .

BREAKFAST LUNCH DINNER SNACKSMTWTFSSTO DO LIST6AM7AM8AM9AM10AM11AM12PM1PM2PM3PM4PM5PM6PM7PM8PM9PM10PMDaily PlannerDATEQUOTE OF THE DAY123MOODWEATHERSCHEDULETOP 3 PRIORITIESNOTES

Brain Dumpe v e r y t h i n g o n y o u r m i n d . . .T H I N G S W I L L B E E A S I E R T O M O R R O W I F I . . .

Evening ReflectionW H A T W E N T W E L L T O D A Y ? W H A T W A S H A R D ? W H A T I ' M G R A T E F U L F O R . . . T O M O R R O W I ' L L F O C U S O N :

I Forgot!T O D O N O W : T O D O L A T E R : W A I T I N G F O R S O M E O N E D O N ' T N E E D T O D O I T

Brain Parking LotT H I N G S I R E M E M B E R E D T H I N G S I W A N T T O E X P L O R E I D E A S R A N D O M T H O U G H T S

Time Blindness TrackerT A S KE S T I M A T E DA C T U A LW H A T W A S D I F F E R E N T ? G E T D I S T R A C T E D M O R E S T E P S N E E D E D A B R E A K U N D E R E S T I M A T E D U N E X P E C T E D I N T E R R U P T I O N L O S T T R A C K O F T I M E

Low-Energy DayK E E P I T S I M P L E . I T ' S E N O U G H . R E S T H Y D R A T E E A T S O M E T H I N G D O S O M E T H I N G S M A L L B E K I N D T O M Y S E L F T O D A Y I C A N J U S T . . .

Overwhelmed DayP A U S E - B R E A T H E - R E S E T S T E P A W A Y D O O N E T H I N G A T A T I M E B E K I N D T O M Y S E L F A S K F O R H E L P I T W I L L P A S S N O T E S :

Dopamine MenuI N H A L E & E X H A L ES T R E T C H S T E P O U T S I D EL I S T E N T O A S O N GW A T C H A V I D E O D R A W R E A DS N A C KG A M I N G P H O N E C R A F TW A L KS H O W E R N A P F A V O U R I T E M E A LG O S O M E H W H E R E N E W 2 M I N U T E S 1 0 M I N U T E S 3 0 M I N U T E S R E S E T ( L O N G E R )

Cleaning ChecklistOne load of laundrySMTWTFSDishesMake bedSort mailVacuumTake out trashEVERYDAYRemove the dust Clean microwave Wipe down kitchen counters Sweep and mop Clean toilets MONDAYSpot clean cabinets Clean microwave Wipe down appliances Clean windows Wipe down highchairTUESDAYStraighten closet and dresser Wipe down window Wash bed linens Organize skincare products Restock diaperWEDNESDAYStraighten laundry room Iron clothing Fold and put away laundry Disinfect shower curtains Wipe down windowTHURSDAYRemove the dust Organize the shoe closet Organize kids toys Disinfect toys Tidy up the booksFRIDAYWash dishes Make bed Wipe down window Sweep and mop Clean toiletsSATURDAY

Cleaning ChecklistSMTWTFSEVERYDAY MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAY

Self-Care Checklist Self-care isn’t an act but a loving commitment to oneself. How are you going to cherish yourself this week? M T W T F S SPhysical Self-Care Cook a healthy, nourishing meal M T W T F S SMind & Soul Self-Care Attend a workshop or class M T W T F S SEmotional Self-Care Practice daily gratitude Spend time with a loved one Foster a positive mindset Spend time outdoors and in nature Journal your thoughts Read for 30 minutes Listen to a podcast episode Learn something new Plan out your week in advance Drink a glass of water in the morning Exercise or move your body Do skincare routine Take a long bath or shower

Note to Self

A L I K H A S T U D I OSmall steps create big changes