Three timeboxes, honest durations, and a planning-fallacy check — the ADHD-friendly way to plan a day that actually finishes when you think it will. Print one per day.
Pick 3 tasks that matter today. Not everything — just the three that would make the day a win. If choosing feels hard, run them through the Decision Matrix first.
Estimate each one honestly. Write down what it took last time you did it, then multiply by 1.5 for the buffer. ADHD brains underestimate by ~40% — the buffer is not optional, it's the plan.
Run the box. Start a Visual Timer and work until the buzzer. When the box ends, you stop — done or not. Rebox what's left instead of bleeding into the next block.
Date: ______________________ · Day starts: ________
Before you commit, be honest: last time this took ________ × 1.5 = new estimate ________. If the new estimate doesn't fit your day, cut scope — don't cut the buffer. Prefer a digital version? The free Timebox Planner tool bakes this in automatically and shows your honest finish time.
When the plan wobbles (it will), these three rules get you back on track:
Designed for A4 paper — one page per day. Print a week's worth and pre-plan your mornings.
Read the full guide — Timeboxing for ADHD: The Time Blocking Method That Beats Time Blindness — and try the free Timebox Planner tool. For a complete planning system, the Focus Blueprint includes 50+ templates for daily planning, deep work sessions, and ADHD-specific focus systems.
Get the Focus Blueprint →