The Future ADHD planner is part scheduler, part ‘growth mindset’ workbook. By this, I mean that I used scientific and expert research on ADHD to inform the planner design, rather than simply making another generic planner and slapping an ADHD label on it.

Ultimately this is a life planner, not a book or PhD thesis, but I have included short, digestible examples of the scientific basis that supports the templates I’ve designed in case people are interested… and many customers have been, which is really wonderful.

About the planner creator

I have a background in teaching and journalism, and a decade-long hyper focus interest in developmental psychology, neurodivergence and childhood development as a result of my classroom experience. I have combined ADHD, and after being diagnosed, was looking for a planner that would support me... I found plenty of ADHD planners online, but I couldn't see any particular evidence or differences in their layout that made them ADHD specific.

I asked myself, if there was an ADHD planner, what would actually make it ADHD supportive? I began creating templates based on what works for my own brain as a starting point, but (not wanting to assume I represent all experiences of ADHD), I decided to read more broadly about what behavioural science, developmental science and neuroscience has learned about ADHD so my planner would be helpful not just for my brain, but for many neurodivergent brains.

A planner based on the latest scientific research

As a result, the templates and the supporting information inside are based on the work of several significant contributors to ADHD research.

Dr Russell Barkley, particularly his comments on the nature of attentional differentiation being linked to shifts in interest and motivation; Doctors Edward Hallowell & John Ratey, and particularly their work on negative self perception links to self-efficacy, exercises to improve emotional regulation by toning the cerebellum, and overabundance (not limitation) of attention; and Tamara Rosier, PhD, and her work on divergent and convergent thinking habits in ADHD brains and 'light switch' emotional responses to tasks which influences our executive functioning ability.

There is so much more to share about research and ADHD brains, but seeing as it’s a planner first and foremost, I wanted to keep the brain science/self help topics succinct, digestible and not too technically dense. With this in mind, I only included research and commentary on the following areas in my first version of the planner. Those areas are ADHD & Time Perception, Divergent & Convergent Thinking, ADHD & Motivation, Why ADHD Minds Wander, ADHD & Exercise and ADHD Hyperfocus.

The science tips pages have been a huge hit with the first 10,000 customers, so I am going to expand those sections in the version which will be released next year.

Adult ADHD scheduler

Tools based on research

The final element is the inclusion of visual tools I developed and tested based on the science, like my Div/Con planning page (which prompts you to set a time limit on divergent thinking, so you can move into convergent steps to complete the task), guided emotive visualization prompts to develop consistent habits and meet goals, boundaried colouring exercises and symmetry drawing exercises that activate the left brain when the right ‘divergent’ brain has been too active, amd signal to the unconscious brain that it’s time to achieve balance between left/right brain thinking.

I’m not going to pretend every single tool is going to resonate for each individual, as each person’s experience of ADHD is so unique and there are many ADHD characteristics I haven’t been able to address in this planner (I have focused on those that relate most pressingly to productivity and routine)… But the reason there are 170+ pages in this planner is because most people are sure to find at least one tool that will drastically support or shift their day to day. And most people have found many tools have been “life changing” and a “game changer” for them.

If you'd like more insight from customer's experience, you can check out the 1000+ reviews in my Etsy store.

Sources + further reading

Executive Functions - Dr Russell Barkley

ADHD 2.0 - Dr Edward Hallowell and Dr John Ratey

Your Brain's Not Broken - Tamara Rosier, PhD

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