Today is a low day
An ADHD Daily Planner for Low-Capacity Days
By Calmstatic · Updated
Choose the size of the day before you plan it. A daily page that assumes full capacity turns a low day into a failed day. Matching the plan to the day keeps the page useful either way.
Three sizes of day
It helps to name a few versions of a day in advance, so you don't have to design one from scratch when you're already tired. Here are three, with a fictional example of each.
Floor day
A floor day protects the basics. Anything beyond that is a bonus, not a target.
Must: take meds, eat something, answer the school email.
Nice if: one load of laundry in the machine.
Everything else: moved to tomorrow, on purpose.
Regular day
Three priorities: finish the report draft, call the dentist, groceries.
One block of focus time: 10–11:30.
Buffer: 30 minutes after lunch for whatever went sideways.
Good-brain day
Good days are for the tasks that need more than you usually have. Use one to make the next hard day a little easier.
Big thing: sort the paperwork pile that's been waiting a month.
Two smaller wins: book the car service, email the sitter.
Future-you note: leave tomorrow's first task on the desk.
Choosing without grading yourself
- Pick the version in the first ten minutes of the day, based on how you feel now, not how you think you should feel.
- You can switch down at any point. Moving from regular to floor at 2 p.m. is a plan working, not failing.
- Don't track how many floor days you have. The point is a usable plan, not a score.