• “Cover image for the Energy & Flow Planner – Calm & Grounding. Digital ADHD planner displayed on tablet screens showing energy cycle notes and dopamine menu pages, with a ‘Shop Now’ button.”
  • “What’s Included page for the Energy & Flow Planner. Features energy-led ADHD planning tools including energy cycle overview, energy trackers, flow blocks, dopamine menu, burnout prevention, low energy rescue plan, and flexible routines.”
  • “Tablet mockup of the Energy-Led Task Batching and Flow Mapping page from the Energy & Flow Planner, resting on cosy beige bedding with a person’s hand using a stylus.”
  • “Digital download promo image for the Energy & Flow Planner showing the Low Energy Rescue Plan page on a tablet with supportive, calming design elements.”
  • “Laptop mockup displaying the Energy Pattern Graph from the Energy & Flow Planner, placed on a bright kitchen table, promoting digital ADHD-friendly planning.”
  • “Promotional image for the Energy & Flow Planner highlighting ‘Calm & Grounding’ with two sample pages on tablets, showing 31 pages included and ‘Shop Now’ call-to-action.”
  • “Why You’ll Love It page for the Energy & Flow Planner, highlighting benefits like supporting energy cycles, low-pressure habit building, gentle prompts, and burnout prevention tools with colourful, neurodivergent-friendly design.”
  • “How to Use the Energy & Flow Planner slide with tips on printing or digital use, picking flexible pages, tracking energy patterns, and prioritising progress over perfection.”
  • “Quick benefits slide for the Energy & Flow Planner showing instant download, print or digital options, eco-friendly no shipping promise, and compatibility with Goodnotes and other apps.”
  • “Final promotional slide for Energy & Flow Planner showing multiple devices (laptop, tablet, phone) with flexible planning layouts and tagline: Gentle structure, zero shame, designed to work with your energy.”

The Energy & Flow Planner

Energy-led, flexible and supportive - without the burnout

The Energy & Flow Planner is a printable toolkit designed to support ADHD and neurodivergent brains with energy tracking, flexible planning, and burnout prevention - without guilt or rigid routines.

How to Use:

This planner is designed to help you plan around your energy, not force through it.

  • Print at home or upload to your tablet (Goodnotes friendly).

  • Use daily, weekly, or monthly - pick the pages that match your needs.

  • Track your energy, reflect on patterns, and adjust your routine gently.

  • Perfect for low-energy days, burnout recovery phases, or focus resets.

Who It’s For:

  • ADHD, AuDHD, and neurodivergent minds who experience energy ups and downs.

  • Anyone who struggles with burnout or inconsistent focus.

  • People who want supportive, low-pressure structure without rigid routines.

  • Ideal for students, creatives, entrepreneurs, or anyone balancing multiple demands

What’s Included:

Energy Cycle Overview
Learn your natural monthly energy rhythms.

Energy Pattern Graph
Track energy shifts and spot recurring patterns.

Daily & Weekly Energy Trackers
Plan tasks around your energy, not just your to-dos.

Dopamine Menu
Create a go-to list of quick focus boosters and rewards.

Task Batching & Flow Block Planning
Group tasks by energy level and plan flexible focus blocks.

Low-Energy Rescue Plan
Quick resets and gentle strategies for low-energy days.

Burnout Prevention & Recovery Tools
Recognise warning signs early and build supportive recovery habits.

End-of-Month Reflection
Review wins, track progress, and adjust your flow for the next month.

Flexible Routine Builder
Build sustainable, energy-friendly routines that adapt with you.

““Your energy is allowed to ebb and flow - your planning can too.””