Energy & Flow Planner – ADHD-Friendly Cycle & Energy Tracker

£5.00

The Energy & Flow Planner helps you plan your days and weeks in alignment with your natural energy levels and cycles. Perfect for ADHD and neurodivergent minds, this planner includes energy trackers, flexible routine builders, low-energy rescue plans, and burnout prevention tools. Ideal for matching your work, creativity, and self-care to the times when you feel your best. Instant digital download, reusable forever.

The Energy & Flow Planner helps you plan your days and weeks in alignment with your natural energy levels and cycles. Perfect for ADHD and neurodivergent minds, this planner includes energy trackers, flexible routine builders, low-energy rescue plans, and burnout prevention tools. Ideal for matching your work, creativity, and self-care to the times when you feel your best. Instant digital download, reusable forever.

Dopamine Sprint Planner – ADHD-Friendly Task & Focus Sheets
Dopamine Sprint Planner – ADHD-Friendly Task & Focus Sheets
£5.00

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.

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