Pomodoro ADHD Planner.

What is on the sheet.

• 01 /

  Task list

  Three slots. Not ten. If you can't name three, you're not ready to start. If you name ten, you're planning the day as procrastination.

• 02 /

  Pomodoro cycle tracker

  Four boxes. One per 25-minute session. Cross them off as you go. Visible proof the day moved.

• 03 /

  Break notes

  5-minute slots after each session. Longer break after the fourth. Space to note what you did (walk, water, 10 push-ups).

• 04 /

  Distraction log

  The part most planners skip. When your brain pulls up "I should check the email", write it here and go back. You deal with it later. You don't lose the thread now.

• 05 /

  Notes

  Anything that pops up mid-session that isn't the task and isn't a distraction. An idea. A reminder. A line for tomorrow.

• 06 /

  Reflection

  Three lines at the bottom. What got done. What got in the way. What is the next first step. Fill it out or don't. Half the value is already in writing it.

How to use it.

1. 01 /

   Write the task before the timer.

   Pick one task from your three. Write it at the top. If you can't name it, that is the real work: deciding what to do.

2. 02 /

   Start a 25-minute timer.

   Any timer. Your phone. A kitchen timer. The FocusReps app if you want the camera to count 10 push-ups in your break. Timer runs, you work.

3. 03 /

   When something tries to pull you out, log it.

   One line in the distraction log. "Check Slack." "Did I lock the car." Writing it down is a release valve. The urge calms. You come back.

4. 04 /

   Timer rings. Cross off one Pomodoro. Take 5.

   Stand up. Walk. Water. Push-ups. Not the phone. The point of the break is to reset the body, not to scroll.

5. 05 /

   Repeat four times.

   After the fourth session, take 15 to 30 minutes. Walk the block. Eat something. The long break is not optional.

6. 06 /

   End of day: fill the reflection.

   Three lines. Done. In the way. Next first step. Thirty seconds. Tomorrow's warm-up is already done.

Who this is for.

• ·

  People with ADHD.

  External structure. Visible finish line. A place to park the distraction so it stops owning your attention.

• ·

  Students mid-exam-prep.

  Four Pomodoros is one solid study block. The reflection teaches you what works.

• ·

  Remote workers who lose the day to Slack.

  Writing "check Slack" in the distraction log breaks the reflex to actually check it.

• ·

  Anyone who procrastinates big tasks.

  Four 25-minute sprints is less scary than "finish the project". Less scary = starts.

• ·

  Executive-function struggles.

  The sheet does the planning. You do the doing. Separation reduces the activation cost.