Plan your week with ADHD-friendly steps

Help me plan my week in an ADHD-friendly way.

Brain dump (messy is fine): [everything on my mind]
Fixed things this week: [work, appointments, school runs]
When I have most energy: [e.g. late morning]
What helps me start: [e.g. a timer, music, someone else working nearby]
What derails me: [e.g. phone, too many choices, transitions]

Before you start, ask me up to 3 short questions if anything important is missing, one at a time. Wait for my answers.

Then:
1. Pick no more than 3 main jobs a day and put them at my best times.
2. For each job, a first step that takes 2 minutes or less.
3. Suggested timer lengths and a small reward after each job.
4. A "launch pad" list of what to set out the night before.
5. A plan B day: the three things that still matter if the day goes wrong.
6. A Wednesday reset: 10 minutes to re-plan the rest of the week.

Keep it short and visual, with no guilt. This isn't medical advice; if I'm struggling, remind me to talk to my GP. UK English.

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