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10 ADHD-Friendly Templates to Help You Manage Tasks at Work

Do you set a hundred alarms on your phone to remind you to eat, work, sleep, or keep track of time? 

Is your to-do list a never-ending inventory of the most minor things you must do? Or are you constantly looking for new ideas and ways to arrange your day better—either through hundreds of notes all over your table or multiple daily planner apps on your phone?

If you answered yes, this article is just for you!

For individuals with Attention Deficit Hyperactivity Disorder (ADHD), navigating through the maze of daily tasks can seem impossible. They find it incredibly challenging to maintain concentration on the tasks at hand.

Whether it’s studying for an exam, completing work assignments, or even engaging in everyday conversations, the ability to stay attentive can seem elusive. 

This difficulty isn’t due to a lack of intelligence or motivation but rather stems from differences in brain wiring that affect attention regulation.

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How Can Templates Help People with ADHD Succeed?

According to a study by the World Health Organization, people with untreated ADHD symptoms lose around 22 days in productivity on average every year.

Another study by Russell A. Barkley and team reported that adults with ADHD are about 60% more likely to be fired, 30% more likely to have ongoing employment issues, and three times more likely to quit on impulse.

This often leads to feelings of inadequacy, anxiety, and overwhelm as they struggle to keep up with the demands of daily life.

Despite the challenges they face, individuals with ADHD are incredibly resilient and resourceful. They often develop coping strategies to navigate their unique cognitive landscape and find ways to thrive in a world that doesn’t always accommodate their needs. 

One strategy involves using templates to streamline tasks and improve concentration and productivity.

Templates provide a structured framework that can help individuals with ADHD overcome the hurdles associated with task initiation and organization. 

By breaking down complex tasks into smaller, more manageable steps, templates make it easier for individuals with ADHD to get started and reach their goals. 

Whether it’s ADHD life planner pages, project management templates, or to-do lists, having a ready-made framework can provide clarity and direction amidst the chaos of daily life.

By providing visual cues and prompts, templates can help individuals with ADHD with staying organized and attentive, reducing the cognitive load associated with task management.

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What Makes a Good ADHD Template?

A good ADHD-friendly template is characterized by its ability to alleviate or minimize the daily challenges that individuals with ADHD struggle with. 

It should also:

  • Feature a clear and simple design with a structured approach to minimize any distractions and aid focus
  • Have visual organization through color-coding, icons, or symbols that help in categorizing tasks and priorities effectively
  • Offer flexibility for customization to suit individual preferences and needs
  • Incorporate prompts and reminders to help remember important tasks and deadlines
  • Break down complex tasks into smaller, manageable steps to reduce overwhelm
  • Help implement time-blocking techniques to assist you in managing time efficiently while also helping with priority management to ensure you can concentrate on crucial tasks 
  • Integrate with digital tools to streamline workflow and offer positive reinforcement through progress tracking 

Overall, a good ADHD template should provide a framework that promotes organization, productivity, self-care, and goal achievement to help you stay organized, enhance focus and productivity, and foster personal growth.

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10 ADHD-Friendly Templates for Work

Now that you know what a good and effective ADHD template should look like, we’ve created a list of the 10 best ADHD templates you can download to help you with your work!

1. ClickUp Calendar Planner Template

Create and manage all your tasks together on ClickUp’s Calendar Planner Template

If you struggle to keep appointments or meetings, ClickUp’s Calendar Planner Template will be a game-changer for you. It’s designed to enhance productivity and help you meet your deadlines. 

This template features a user-friendly interface with six views: the Summary View, the Progress Board, the Timeline View, the Monthly Planner, and the Getting Started Guide. 

This lets you visually arrange your task list, events, and deadlines to suit your unique preferences and needs. This flexibility is particularly beneficial for individuals with ADHD, as it enables them to choose the best view for their cognitive style and helps reduce overwhelm.

Moreover, with ClickUp’s Calendar Planner Template, you can assign tasks, set reminders, and establish deadlines. This streamlined approach to task management can help individuals with ADHD stay organized and focused, as it eliminates context switching.

2. ClickUp Daily Planner Template

Easily plan your day to save time and meet your targets with ClickUp’s Daily Planner Template

ClickUp’s Daily Planner Template provides a structured framework for preparing and managing daily activities, events, appointments, errands, and tasks, ensuring you stay focused and productive throughout the day.

Think of this template as a second brain that allows you to:

  • Arrange your daily tasks into categories, like Personal, Work, or Goals 
  • Prioritize tasks based on urgency
  • Visualize progress through graphs and charts

ClickUp’s Daily Planner template is fully customizable, including Custom Status, Custom Fields, Custom Views, and Project Management features. 

It helps reduce stress around completing daily tasks and improves time management and productivity for people with ADHD.

3. ClickUp Daily Time Blocking Template

Get your important work done and avoid burnout with ClickUp’s Daily Time Blocking Template

As an individual with ADHD, it can be difficult to manage your time and schedule your day effectively. At times, you may become so engrossed in a particular task that you lose track of time and neglect other duties that must be completed before the end of the day.

Try ClickUp’s Daily Time Blocking Template to combat this and accomplish your daily task list. 

This time-blocking template can help you:

  • Map out your key tasks and address them when you’re most alert and productive
  • Maintain focus by organizing your thoughts and secondary tasks in a structured manner to minimize interruptions
  • Prevent exhaustion by assigning time predictions to tasks, giving you a realistic perspective on daily achievements

With ClickUp’s Daily Time Blocking Template, you can avoid ADHD burnout by applying time estimates to help you understand what can be accomplished daily.

This template is enabled with ClickUp’s Time Management feature so that you can visually see your calendar, allocate certain hours of your day to specific tasks, and finish your most important tasks in the most productive hours of your day.

ClickUp’s Time Management features
Effectively manage your time and achieve your goals efficiently through ClickUp’s Time Management features

ClickUp’s Time Management features provide some useful tools for individuals with ADHD:

  • Time tracking: Helps you remember to monitor how long they spend on tasks
  • Task duration estimates: Setting estimates for how long tasks should take can assist in planning the day and managing time more effectively
  • Reminders and notifications: Prompt you to start or stop working on tasks, helping keep things on schedule
  • Time blocking: Allocating specific time slots for tasks can prevent overcommitment and help focus on one task at a time, reducing the feeling of being overwhelmed

 4. ClickUp Task Management Template

Visualize your day-to-day tasks and their progress on the ClickUp Task Management Template

It’s hard to manage tasks in a team and keep track of deadlines when multiple people are involved.

In such a situation, it’s best to use a task management template to take care of repetitive management tasks so that you and your team can focus all your time and effort on achieving your goals. 

ClickUp’s Task Management Template organizes your to-dos with three lists: Action Items, Ideas, and a Backlog. This feature helps to de-clutter the space on your screen and focus on tasks in one relevant category at a time.

The template includes pre-built Custom Fields for every task. You can see who a task is assigned to, when it is due, or how long it might take to complete it. 

5. ClickUp Life Planner Template

Create goals, set deadlines, and monitor progress easily with the ClickUp Life Plan Template 

Are you someone who has their entire life planned out? If not your entire life, maybe you have the next 10 years planned out—career-wise, family-wise, on the health and personal well-being front, or financially.  

Jotting details of your plan down on a life planning template can provide a much-needed sense of direction, clarity, and purpose.

ClickUp’s Life Planner Template can get you organized, help you stay motivated, and clarify what matters most to you!

This template allows you to:

  • Set milestones and create goals and tasks to achieve them 
  • Set SMART goals for different aspects of your lives, such as career, finances, health, and relationships
  • Visualize progress and make adjustments on the go

The template’s goal-tracking features help individuals with ADHD stay focused and motivated by visualizing their progress over time.

6. ClickUp Daily Hour Schedule Template

Plan every minute of your day easily with ClickUp’s Daily Hour Schedule Template

Whether you’re a foreign exchange college student juggling studies with jobs, a working parent taking care of housework along with professional goals, or someone juggling multiple hats at work—you know the importance of planning each hour of your day carefully. In such a situation, a schedule template can come in handy.

And with ClickUp’s Daily Hour Schedule Template, you can easily plan your daily agenda!

This template helps you create your ideal daily routine by:

  • Tracing how much time you spend on each task, prioritizing important tasks, and never missing a deadline
  • Break down tasks further into manageable chunks and plan out how much time you need to complete them
  • Adjust timelines and workflows if there are any last-minute changes to your plan

ClickUp’s Task Priorities feature helps people with ADHD to prioritize what’s important and maximize their productivity. 

ClickUp’s Task Priorities
Organize your tasks based on importance through ClickUp’s Task Priorities

This feature allows you to

  • Assign a level of priority to each task, helping to focus on the most critical tasks first
  • Break down projects to make large projects feel more manageable and less overwhelming
  • Prioritize tasks to visualize what needs to be done and track progress, which can be motivating and improve productivity

7. ClickUp Getting Things Done (Simple List) Template

Track your energy levels, mood, and more with Custom Fields on ClickUp’s Getting Things Done (Simple List) Template

Getting Things Done or GTD is a simple time and task management method developed by productivity expert David Allen and shared in his 2001 book, GTD: How to Achieve Stress-Free Productivity

In his book, he explains that to avoid information overload and overwhelm, you must have a ‘collection tool’, which is not your mind, to keep a list of all the tasks you need to do; basically, like an external template to free your mind from remembering everything. 

Once you have that, you can visualize, plan, prioritize, and get things done.

For this purpose, we present ClickUp’s Get Things Done (Simple List) Template with custom features, allowing you to manage all projects and tasks easily. 

You can choose from different views of your to-do’s, mark progress, check status, and add images to make work fun. By externalizing and organizing your thoughts, this GTD template helps reduce stress and enables better focus. 

You can also use ClickUp’s Calendar View, which helps you block time for daily tasks to better focus on the task at hand. 

ClickUp’s Calendar view
Schedule tasks, plan timelines and to-dos, and view team progress through ClickUp’s Calendar view

This feature offers several benefits:

  • Get a visual representation of tasks and deadlines
  • Easily reschedule tasks by dragging and dropping them on different dates
  • Differentiate between various types of work and priorities with color-coded and categorized tasks
  • Sync with Apple, Outlook, or Google calendars, consolidating all tasks in one place
  • Customize the view to show a day, week, month, or even a custom time range, aiding short-term and long-term planning

 8. ClickUp Meal Planning Template

Plan out your entire week’s meal without fatigue or stress with ClickUp’s Meal Planning Template

Meal prep.

These are the two words that give every adult a nightmare. 

Preparing daily meals or dinner menus for the week is overwhelming for everyone. You must consider everyone’s food preferences and allergies and get all the groceries on time.

Tracking all this while juggling other things can be cumbersome without some help. 

That’s why ClickUp’s Meal Planning Template is such a lifesaver!

You can use eight custom attributes such as Net Calories, Net Carbs, Net Protein, Type of Meal, and Checklist of Ingredients to track and visualize your meal plans. 

You can also visualize your meal plans in four different views, such as the Weekly Meal Plan Summary, Meal Type Board, Meal Plan Calendar, and Getting Started Guide, so that all the information is easily accessible and organized.

With this template, organize your grocery shopping list, choose healthy and balanced meals, and reduce food waste by creating meals with ingredients you already have at home.

9. ClickUp Organizing Schedule Template

Easily organize your daily tasks, personal or professional, with ClickUp’s Organizing Schedule Template


When working on a project, organizing your schedule for a timely delivery and minimizing bottlenecks goes a long way.

A well-organized ADHD schedule template can make your life easier in more ways than one. Not only does it increase your efficiency in quickly and easily planning tasks, but it also improves communication between team members by providing a clear overview of who is working on what.

ClickUp’s Organizing Schedule Template lets you create tasks with custom statuses such as Cancelled, Done, Missed, Rescheduled, and To Do to track each activity’s progress.

If you’re running behind, you can take corrective action and get back on track to deliver on time. 

Check your Weekly Calendar to easily visualize the flow of activities and know which tasks you must complete so you don’t start your week with surprises.

10. Life Planning Template by Notion

Life Planning Template by Notion
via Notion

For someone with ADHD who struggles with remembering daily tasks, managing appointments, and maintaining healthy habits, it’s essential to use daily planners or a planning template to remind them of what they need to do. 

Notion’s Life Planner Template offers a versatile platform for individuals with ADHD to organize their daily lives efficiently. 

With such best ADHD Notion templates, you can create a customized daily schedule, set appointment reminders, track habits, and plan exercise routines. 

This streamlined approach of using a habit tracker reduces cognitive load, minimizes forgetfulness, and provides structure to your day. 

By having all essential information in one accessible location, you can better manage your time, prioritize tasks, and stay on track with your goals. You can also check out some Notion alternatives and other free Notion ADHD templates to help you plan your daily routine efficiently.

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Never Miss an Appointment Again with ADHD Daily Planner Templates

Managing your day and moods is not easy for someone with ADHD. This is why sometimes it’s easy to miss commitments and forget tasks. 

But with the help of these 10 ADHD templates and tips, you can make your days more productive and improve your mental health!

And for a seamless task management experience, ClickUp is the tool you need. It provides several scheduling templates designed to simplify your planning process, ensuring you’re always a step ahead.

Start optimizing your day with ClickUp templates and witness the transformation in your productivity and mood management.

Sign up for ClickUp today!

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