Monthly Self-Care
Planner

ADHD Executive Function Tools

Set your priorities for the month and map what your
mind and body need to sustain them.

Why Self-Care Needs a Plan

People with ADHD often give themselves high-quality attention for work and virtually none for themselves. Not from indifference — from the same executive function pattern that makes self-directed tasks harder than externally structured ones. There is no deadline for self-care, no meeting on the calendar, no one waiting for it.

This planner creates the structure that makes self-care schedulable. Separating goals for the mind from goals for the body forces a deliberate look at both dimensions. For most ADHD clients, one column fills easily and the other requires effort — and the harder column is usually where the most neglect is.

How to Use This Planner

Fill in the month and year first. This anchors the page to a specific period and prevents the "I'll do this later" delay.
Write your top priorities before the goals. What this month is actually about — work, family, a transition, a deadline — shapes what self-care needs to support.
Set 3 to 4 goals per column. More than four tends to mean none get done. Fewer is fine. Be specific: "Walk three times a week" is more useful than "exercise more."
Use the Reminder field for a single behavioral cue. One thing you want to remember to do — or not do — this month.
The Note field is free. Use it for anything: an intention, a pattern you've noticed, something you want to hold onto from the previous month.