The 3-Task Day template
A one-page undated PDF. Print it, or import it into GoodNotes, Notability, Xodo, or Noteshelf.
Email me the free template Free. We'll email you the PDF. Unsubscribe any time.What's on the page
Every section has one job. Nothing is there to look pretty or to fill space.
- Date and energy check. Write the date yourself (it's undated) and circle low, ok, or high. On low days, pick smaller tasks.
- Brain dump. Empty your head first. Everything goes here, in any order.
- My 3 tasks. A must-do, a should-do, and a nice-to-do. Each has space for the first tiny step, a time estimate, and a done box.
- Parking lot. Good ideas that aren't for today.
- Today's wins. Anything you finished, even small things. It counts.
- Tonight's reset. One line for tomorrow's first task, so you never start from zero.
Why this printable ADHD planner works
Most free planner printables are built to look nice on Pinterest. They're packed with hourly grids, habit trackers, and water logs. With ADHD, that usually means you fill it in once and never again.
This template does the opposite. It follows the 3-task method: dump, pick 3, write the first step, park the rest. The whole thing takes about two minutes. And because it's undated, skipping a day never leaves a blank page behind.
How to use it
- Print a stack, or import it once. On paper, print 5 to 10 copies so there's always a fresh page. On a tablet, duplicate the page each day.
- Start with the brain dump. One minute, no organizing.
- Pick your 3 tasks and write the first tiny step for each.
- Move everything else to the parking lot.
- Before bed, write tomorrow's first task at the bottom.
Printing tips
- The PDF is US Letter. On A4 paper, choose "Fit to page."
- Black and white printing works fine.
- Keep the stack where you'll see it: on your desk, in your laptop bag, or clipped inside a folder.
Using it in GoodNotes or Notability
Import the PDF, then duplicate the page each morning. If you're not sure which app to use, see GoodNotes vs Notability for an ADHD planner.
Get the free template
Enter your email and we'll send the PDF straight to your inbox. If it isn't there in a few minutes, check your spam or promotions folder.
Free template vs the full planner
| Free template | FocusFlow planner | |
|---|---|---|
| Daily 3-task page | 1 page (duplicate it) | 21 undated daily spreads |
| Brain dump | On the daily page | Daily plus a semester brain dump |
| Hyperlinked tabs | No | Yes, one tap to any section |
| Exam countdown and assignment breakdowns | No | Yes |
| Weekly energy map | No | Yes |
| Printable version | Yes | Yes |
| Price | Free | $19 one time |
Start with the free template. If the method clicks after a week, the full planner gives you the semester tools around it. If it doesn't, you've lost nothing.
Want the full semester system?
Undated, hyperlinked, and built for college. Works in GoodNotes, Notability, and Xodo, plus a printable PDF. (We make it.)
Frequently asked questions
Is the ADHD planner template really free?
Yes. You enter your email address and we send you the PDF. There's no payment and no trial. You can unsubscribe from our emails any time with one click.
What size is the printable template?
It's a one-page PDF in US Letter size (8.5 x 11 in). It also prints fine on A4 if you choose 'Fit to page' in your print settings.
Can I use the template in GoodNotes or Notability?
Yes. Import the PDF into GoodNotes, Notability, Xodo, or Noteshelf and write on it with a stylus. The text boxes can also be typed into in PDF apps that support forms.
How is the free template different from the full planner?
The free template is a single daily page. The full FocusFlow planner adds hyperlinked tabs, 21 undated daily spreads, a semester brain dump, assignment breakdown pages, exam countdowns, a weekly energy map, and a printable version.
This template is an organizational tool, not medical advice. If you think you may have ADHD, please speak with a qualified healthcare professional.