Want to make the most of your differently wired brain? You're in the right place.
The FLOW Planner is built specifically for neurodivergent minds — people who think in bursts, feel everything deeply, and struggle with systems that weren't designed for them. It works with how your brain actually functions, not against it.
The first rule? There are no rules. Don't stress about using it perfectly. Just use it. Do what feels right. Even if you only fill in one section on one day — that counts.
Here's a walkthrough of each section and how to get the most out of it.
🎯 Goals
Start here at the beginning of every month. Set three goals — one for each area of life that matters:
- Goal 1: Work / Purpose — What do you want to move forward professionally? A project, a skill, a habit at work.
- Goal 2: Personal / Meaning — A relationship to invest in, a routine to build, something you've been putting off.
- Goal 3: Joy — A hobby, a creative pursuit, something that has absolutely nothing to do with being productive.
Stuck? That's okay. The point isn't a perfect goal — it's just a direction.
🔄 Stop / Do Less / Keep / Start / Do More
This five-prompt section sits just below your goals. It takes five minutes and helps you reset with intention at the start of each month. Use these cues:
- Stop doing: One thing that drains you, holds you back, or no longer serves you.
- Do less of: Something you're not ready to quit, but want to scale back.
- Keep doing: What's actually working? Name it — so you don't accidentally abandon it.
- Start doing: One tiny new behaviour or habit. The smaller, the better.
- Do more of: Something already in your life that deserves more space and energy.
📅 Daily Plans
This is the heart of your planner. Each daily spread has five parts — use them in order for the best results.
1. Track Your Energy
Before you do anything else, check in with yourself. How's your energy today — high, medium, low? Log it honestly. Then plan your day around that reality. You won't be at your best every day, and that's not a flaw — it's just being human.
2. Prioritise
Pick your top 3 high-impact tasks for the day. These get the best of your focus and time. Everything else is secondary.
3. Batch Tasks
Group similar tasks together and tackle them in one go — emails together, calls together, admin together. This reduces the mental cost of switching between different types of work and keeps you in flow longer.
4. Time Block
Give every task a time slot before your day begins. Think in blocks — for example: 10–12 PM for deep work, 2–3 PM for admin, 4–5 PM for calls. This protects your focus, builds a natural rhythm, and saves mental energy throughout the day.
Two things to remember: always schedule breaks between tasks, and be honest about what actually fits. If something doesn't have a slot, move it to the next day — not a future version of your to-do list that you'll never look at again.
5. Notes
A free space for quick captures — a thought mid-meeting, a follow-up you can't forget, a brain dump that doesn't belong anywhere else yet.
6. Today's Win
End the day here. Write down one thing that went well — big or small. This isn't toxic positivity. It's a deliberate practice of noticing progress, which is the only thing that actually builds confidence over time.
📋 Meeting Notes
Keep all your meeting notes in one place. The key feature here is the action items box — everything you need to do after the meeting goes there. When you review later, you only need to look at that box. No re-reading pages of notes to find what actually matters.
💛 Personal
- A tasks and chores section — for everything life-admin that floats around your head. Jot it down the moment it comes to you.
- A recommendations list — books, shows, podcasts, things to look up. The ones people mention in passing that you immediately forget. Now you won't.
Think of it as a screen-free thing to actually do on the weekend.
🔲 Dot Grid Pages
Blank dot grid pages at the back. Use them however your brain needs — sketch, brainstorm, rant, plan, doodle. No rules here either.
🌿 Reflections
Come back to this page at the end of the month. Fill in three things:
- Wins — What went right?
- Challenges — What got in the way?
- Learnings — What would you do differently?
This isn't about beating yourself up for what didn't happen. It's about closing the loop — so next month, you start with more information about yourself than you had before. Slow, consistent progress. That's the whole game.
✨ Tips to Make It Your Own
The FLOW Planner is wiro-bound for a reason — you can tear out pages, fold them back, make it messy. It's yours. Here's how to really make it work for you:
- Bring the colour in. Use highlighters, stickers, washi tape, doodles — whatever makes opening it feel good. Novelty and visual interest aren't distractions for ADHD brains. They're motivators.
- Carry it everywhere. The best planner is the one that's with you when the thought hits. Bag, desk, bedside table — wherever you are, it should be too.
- Don't worry about empty pages. Skipping a day (or a week) isn't failure. Pick it back up whenever you're ready. There's no catching up required.
- Take what works, leave what doesn't. You don't have to use every section every day. If time blocking isn't your thing right now, skip it. If the win section is the only thing you fill in — brilliant. Use what helps.
- This is not another thing to feel guilty about. If it starts feeling like a chore, step back. The whole point is to make life feel less overwhelming, not more. Come back to it when it feels useful again.
🧠 Why the FLOW Planner Works for ADHD and AuDHD Brains
Most planners are built for neurotypical brains — linear, consistent, low-stimulation. The FLOW Planner is designed differently. Here's why it actually helps if you have ADHD, AuDHD, or are neurodivergent:
- It acts as an external memory system. ADHD commonly affects working memory — the ability to hold information in your head while you use it. Writing things down externalises that load. Your planner remembers so your brain doesn't have to.
- It helps organise a busy, non-linear mind. When everything feels urgent and equally important, having a structured place to put things creates order without requiring you to create it from scratch every day.
- It adds dopamine through checkboxes and completion. Ticking things off isn't just satisfying — for ADHD brains, it's a genuine neurological reward. The FLOW Planner is designed with this in mind: small, completable tasks that give you that hit of done.
- It supports time management and time blindness. Time blindness — the inability to feel time passing — is one of the most common and least talked-about ADHD challenges. Time blocking your day in writing makes time visible and concrete, not abstract.
- It keeps priorities visible. Out of sight is genuinely out of mind for many neurodivergent people. Having your top 3 tasks written in front of you — not buried in an app — keeps what matters in your visual field.
- It builds self-confidence through the wins section. ADHD and AuDHD often come with a long history of being told you're not trying hard enough. The daily wins practice actively counters that narrative — training your brain to notice what you did do, not just what you didn't.
- It's flexible, not rigid. Rigid systems break for neurodivergent people. The FLOW Planner has structure where it helps and open space where it doesn't — so you can adapt it to your day, not the other way around.
Whether you're newly diagnosed, self-identifying, or just someone whose brain works differently — this planner was made for you.
And that's your FLOW Planner. A super productive month — in every way.