Dopamine Sprint Planner – ADHD-Friendly Task & Focus Sheets

£5.00

Boost motivation and get things done with the Dopamine Sprint Planner — designed for ADHD minds and anyone who works best in short bursts. Break big tasks into manageable sprints, track progress, and build momentum with built-in burnout buffers. Perfect for study sessions, creative projects, or workdays that need a focus boost. Instant digital download, reusable forever.

Boost motivation and get things done with the Dopamine Sprint Planner — designed for ADHD minds and anyone who works best in short bursts. Break big tasks into manageable sprints, track progress, and build momentum with built-in burnout buffers. Perfect for study sessions, creative projects, or workdays that need a focus boost. Instant digital download, reusable forever.

An ADHD-friendly printable planner that uses dopamine rewards, sprint-based timing, and energy-based task selection to help you build momentum, track wins, and stay focused - without the burnout.

How to Use:

  1. Choose a task based on your energy

  2. Set a short sprint timer (10–45 mins)

  3. Track it using the planner

  4. Celebrate your win with a reward!

What’s Included:

  • 8 pages (PDF format, printable or uploadable)

  • Step-by-step instructions (short + detailed)

  • Sprint timer planner

  • Energy/motivation-based task selector

  • Reward menu based on effort

  • Gamified streak tracker

  • Blank mockup versions for weekly reuse

Who It’s For:

  • ADHD, AuDHD, and neurodivergent minds who thrive with short bursts and playful structure

  • Anyone who struggles with motivation, but wants to make progress (without pressure)

  • Creatives, entrepreneurs, students, or anyone rebuilding focus after burnout or overwhelm

  • People who love ticking things off but hate rigid routines

  • Those who respond well to gamified tools, rewards, and dopamine-friendly systems

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