ADHD Life Planner Excel Template (Daily, Weekly, Monthly, Annual & Dashboard)
Master your executive function with the Ultimate Excel Life System. This all-in-one ADHD Dashboard includes 10 interconnected templates for Time Boxing, Habit Tracking, Bio-Feedback, and Task Management.
Original price was: $ 49.$ 29Current price is: $ 29.
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Welcome to Analysistabs®!
The Ultimate ADHD Life System 🧠
Plan Your Life. Master Your Focus. End the Chaos.
Stop fighting your brain and start working with it. The Analysistabs® ADHD Life Planner is your external brain for executive function, time management, and emotional regulation. Whether you are managing a high-pressure job or just trying to keep the house clean, this Excel template keeps you grounded, organized, and guilt-free.
✨ SMART FEATURES
🚀 App-Like Navigation: Forget scrolling through tiny bottom tabs. Use the custom color-coded buttons at the top of every sheet to jump between your Dashboard, Brain Dump, and Daily Planner instantly.
🟡 Smart Edit Mode: Toggle “Edit Mode” ON to highlight all input cells in YELLOW. Focus exactly on where to type and never accidentally break a formula again.
📊 Live Dopamine Dashboard: The dashboard gamifies your life. Watch your “Daily Score” and “Habit Consistency” gauges turn green as you check off tasks and stick to routines.
⚡ Bio-Regulation Engine: Most planners only manage time; this one manages Energy. Track your Mood, Anxiety, and Motivation levels to predict burnout before it happens.
This isn’t just a spreadsheet; it is your Executive Function Prosthetic. Professionally developed with optimized Excel formulas, this workbook guides you through your day: Grounding, Time-Boxing, Doing, and Reviewing.
Whether you are having a “High Energy” day and need detailed structure, or a “Low Energy” day and need a simple checklist, this tool adapts to your brain.
📂 What’s Inside?
The workbook contains 10 interconnected sheets designed to handle every aspect of your neurodivergent life:
🚀 The Dashboard: Your visual command center. See your Today’s Score, Energy Forecast, and Upcoming Deadlines at a glance.
⚡ Daily Planner: The micro-focus engine. Time-box your day, track your meds/water, and triage tasks by priority.
🛡️ Simple Planner: The fail-safe. A simplified view for overwhelmed days—focusing only on meals, routines, and 3 tasks.
🧠 Brain Dump: Your mental inbox. Rapidly capture distracting thoughts to clear your working memory immediately.
⏳ Waiting For List: Your object permanence tool. Track delegated tasks and deliveries so you never close an “open loop.”
📅 Weekly & Monthly Planners: The manager’s view. Plan meals, set big goals, and track habit streaks.
🌟 Annual Planner: Your North Star. Break yearly visions into quarterly sprints.
📚 All-in-One Planner: A dense, strategic view for deep weekly reviews.
The Dashboard
🚀 Visualize your life status.
The Command Center of Your Life. The Dashboard provides an instant, high-level visual summary of your system. It aggregates data from your planners to show you the big picture without needing to dig through rows of data.
- Focus Prompt: A large, singular text box to set your one intention for the day.
- Gamified Gauges: Dynamic charts show your “Habit Consistency” and “Goal Completion” percentages.
- Time Horizon: A sidebar that automatically pulls “Important Dates” from your Annual Planner so you are never blindsided by a deadline.
- Vitals Check: Instantly see your current Energy Forecast and Top Priority for the day.
Daily Planner
⚡ Time-box your focus.
Win the Day. This is the engine for high-focus days. It helps you manage time blindness and decision paralysis.
- Time Boxing: A visual 7:00 AM – 10:00 PM sidebar to block out deep work sessions.
- Task Triage: Separate tasks into “Top Priorities” (Max 3), “Do Later,” and “Everything Else.”
- Bio-Feedback: Dropdown menus to log Mood, Anxiety, and Motivation throughout the day.
- Routine Blocks: Checklists for Morning, Afternoon, and Evening phases to keep you on track.
Weekly Planner
📅 Manage the Logistics.
The Manager’s View. Zoom out to manage deliverables and logistics across the week.
- Meal Planning: A dedicated weekly grid to decide Breakfast, Lunch, and Dinner in advance to reduce decision fatigue.
- Weekly Schedule: A bird’s-eye view of your week to spot overbooked days before they happen.
- Top 3 Outcomes: Set the three big “Must-Dos” for the week so you don’t get lost in busy work.
Monthly Planner
📈 Track Your Consistency.
The Habit Engine. This sheet focuses on long-term streaks and monthly milestones.
- Habit Matrix: The “Seinfeld Strategy” grid. Check off daily habits (e.g., “Read 10 mins”) and watch your visual streak grow.
- Priorities Calendar: A calendar view designed to set one “Big Rock” priority for each day of the month.
- Score Card: Automatically calculates your monthly consistency score to keep you motivated.
Annual Planner
🌟 Your North Star.
The Big Picture. Use this for long-term vision and quarterly planning.
- Important Dates: Enter birthdays and deadlines here. They will automatically appear on your Dashboard when the date approaches.
- Quarterly Sprints: Break big, scary yearly goals into manageable 3-month chunks (Q1–Q4).
- Year at a Glance: A heat map of your year to plan major events and vacations.
The Support Toolbox
Essential ADHD Templates for Support & Clarity
What happens when you are overwhelmed? We have a sheet for that. These independent tools are designed to catch you when life gets messy.
Simple Planner
🛡️ The ‘No-Guilt’ Fail-Safe.
For Low-Energy Days. When the Daily Planner feels too heavy, switch to this sheet.
- Reduced Noise: No hourly schedules. No complex metrics.
- Essentials Only: Tracks only Meals, Meds, and your Top 3 Tasks.
- Guilt-Free: Using this sheet keeps your streak alive without the pressure of perfection.
Brain Dump
🧠 Clear your working memory.
Capture the Chaos. A dedicated space to offload mental clutter so you can focus on the task at hand.
- Quick Capture: Rapidly type random thoughts (“Buy milk”, “Email Boss”) to get them out of your head.
- Process Later: Move items to specific planners only when you are ready to organize them.
- Archive: Keep a history of your ideas without clogging up your to-do list.
Waiting For List
⏳ Close your open loops.
Never Forget a Follow-Up. A smart log for things you are waiting on from others.
- Status Tracking: Mark items as “Waiting,” “Received,” or “Overdue.”
- Auto-Alerts: Visual charts at the top show you exactly how many items are delayed.
- Delegation Tracker: Perfect for tracking refunds, deliveries, or email replies.
All-in-one Planner
📚 The Strategic Review.
The Master Library. A dense, high-level view for deep weekly reviews.
- Monster View: See your Daily, Weekly, Monthly, and Yearly goals all on one screen.
- Strategic Alignment: Perfect for Sunday night reviews to ensure your daily actions align with your yearly vision.
Start Here
⚙️ Setup & Navigation.
Your Home Screen. The central hub where you configure the tool to fit your life.
- Smart Edit Mode: A simple checkbox to toggle “Edit Mode” ON/OFF. When ON, all input fields turn Yellow so you know exactly where to type.
- Master Navigation: Large, clear buttons to jump to any tool in the system and learn what it does.
Simple to Start, Powerful to Plan
Whether you are a student, a creative professional, or a busy parent, the ADHD Life Planner is built to handle your unique brain wiring.
This isn’t just a checklist; it is a Hub and Spoke system. You start by setting your intentions in the Start Here tab. Then, choose your tool: use the Daily Planner for deep work, the Simple Planner for survival mode, or the Brain Dump to clear your head. Simply enter your data in the yellow cells, and the Smart Dashboard acts as your accountability partner.
Why Choose This Template?
- Easy to Navigate: A custom Icon Ribbon at the top of every sheet makes jumping between your Daily, Weekly, and Dashboard instant—no scrolling required. The smart “Editable Mode” highlights exactly where to type in yellow, so you never get lost.
- A Complete Ecosystem: This is a life operating system. It connects your daily actions to your yearly goals, your habits to your dashboard scores, and your tasks to your energy levels.
- Forgiving Design: Missed a day? The system doesn’t break. The “Hub and Spoke” design means you can pick up the Daily Planner today even if you didn’t use it yesterday. No guilt, just progress.
Stop stressing about your chaos and start mastering your focus—download the only planner built for your brain!
Original price was: $ 49.$ 29Current price is: $ 29.Add to cart
Here’s What You’ll Receive:
✅ Blank Template:
This is your fresh canvas, ready for your life. It is completely empty and waiting for your specific goals and tasks.
- Immediate Start: Jump straight into the Start Here tab, toggle your settings, and begin planning immediately.
- Clean Dashboards: All charts, gauges, and scores are reset, ready to visualize your progress from Day 1.
- Distraction-Free: No dummy data to delete—just a pristine environment for your mind.
✅ Template with Sample Data:
This is your hands-on manual. We have populated every single sheet with realistic "ADHD Life" examples so you can see exactly how the system functions.
- Visual Learning: See exactly how the Energy Forecast works, how to use the Task Triage sections, and how the Habit Matrix looks when filled out.
- Best Practices: Look at how we used the Brain Dump to categorize random thoughts or how we structured a "Deep Work" day in the Daily Planner.
🧾 Comprehensive Support & Documentation
You are never left guessing how to use the tool.
- Built-in Start Guide: Quick-start instructions are embedded right inside the Excel file (Start Here tab) for offline access.
- Full Online Guide: You get a direct link to our Official Documentation Page, featuring step-by-step breakdowns of every feature.
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