Focus & Inspiration ADHD Planner User Guide
Welcome to your FREE mini-course! This guide walks you through every section of your planner with short, ADHD-friendly videos. Watch them all or just the ones you are stuck on, follow along, or scroll to read the transcripts.
Intro!
I’m still improving this page as I go.
My goal is to help you find the right planner page fast.
For each section, I’m adding:
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A short video guide.
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A filled-in example, so you can see how it works in real life.
That takes up some space, so I’ve organized everything as clearly as possible for now.
If something feels confusing, or you have ideas to make this page easier to use, let me know. I’m building this for brains like yours and mine.
Read the video transcipt here:
Hi everybody, I’m Kim, the founder and creator of MindCastle Creations. On this page, I’m going to take you through all the pages of the ADHD Planner, the Focus & Inspiration Planner. I made this planner because I have ADHD, my son has ADHD, and we have a very spicy household. I just wanted to make life a little bit easier for everybody. Not all pages fit every ADHD brain, we’re not all the same, and that’s okay. Just check which pages connect with you and skip the ones that don’t. No pressure.
My goal is to make everyone’s life a little bit easier. If there are pages you’re unsure about, check the Table of Contents on the side. You can click the name of the page you have questions about, and I’ll have a video for it soon. These videos are short and to the point.
I hope you enjoy the planner! If you do, please leave a review, it really helps my small business. If there’s ever an issue or something wrong with your planner, please reach out. I’ll help you personally and send a replacement if needed.
You can find me on Instagram and TikTok for daily affirmations and the fun stuff. You can also subscribe to my newsletter, I send it once a month with freebies, tips, and fun updates. Welcome to the MindCastle family!
Oh wait, the unboxing!
Here’s the box you’ll receive at home, I already opened it, but this is what it looks like. Inside, you’ll find a thank-you card with a QR code linking to this page and the Amazon review page. If you enjoy your planner, four or more stars would mean the world. If something doesn’t feel right, let me know so I can help.
Now, the planner itself, look how pretty! It’s embossed on the cover, has the logo on the back, and it’s real fabric. You’ll also get a matching ruler that clips in and out easily, so you can always mark your current daily page. Up front, you’ll find tools and tabs to organize your sections. The sticky tabs are attached to the ruler, just write on them and place them wherever you need. They’re flexible, color-coded, and won’t tear easily. Perfect for keeping track of all the different tools in your planner.
Alright, onto the tutorials!
I hope you enjoy this guide, thank you so much for watching. Bye!
(Mental) Health Pages
Okay, so first up are the mental health pages.
You don’t have to use these every day, or even at all if you don’t feel like it.
They’re here for the moments when you need a little extra support or a safe space to unload your thoughts.
Some days you’ll skip them, and that’s totally fine.
Other days they’ll be your lifeline.
Use them how and when it feels right for you.
**Pause the video before going the next, otherwise you'll go crazy from all the voices!
(sorry tech stuff, haven't found a way to enforce it)
Click image to zoom in.
Your ADHD Brain Has Superpowers, Here’s Proof
This page is here to remind you that your ADHD brain is not broken. It is busy, creative and wired in its own unique way. These simple hacks help you make life feel a bit lighter and turn this planner into your daily sidekick.
You can use reminders to set the tone for your day, break tasks into tiny steps, batch boring things together and keep your environment calm when your head feels full. Timers help you start when starting feels impossible. The pomodoro method can keep you moving without burning you out. Turning off notifications gives your brain space. Writing things down stops the mental overload from piling up.
You will also find a section that celebrates your strengths. Because your ADHD brain comes with gifts too. You feel deeply. You think creatively. You notice the details others miss. You jump in with passion. You bring humor into the room. You care a lot and you love hard.
Come back to this page whenever you need a reminder of how awesome you are. Even on tough days, your brain holds so many good things. You are capable. You are growing. And you are doing great.
**Pause the video before going the next, otherwise you'll go crazy from all the voices!
(sorry tech stuff, haven't found a way to enforce it)
Click image to zoom in.
Medication Tracker Page Guide
The medication tracker helps you stay on top of what you use and how it affects you. You can write down the prescription, the name of your medication, the dose and the day you take it. If you use more than one medication, note when you started each one, what you notice, any new side effects and how your experience changes over time. This gives you a clear overview and helps you talk to your doctor with confidence. If you have suggestions for this page, let me know. I love creating tools that make life easier for you.
In this section you can write down any questions you have for your doctor. The moment you sit in that room your brain can wipe half your list, so keeping everything here gives you one clear place to check. I also saw a review asking for a more detailed medication page. I will create that later as a printable. For now this page keeps things simple and workable.
**Pause the video before going the next, otherwise you'll go crazy from all the voices!
(sorry tech stuff, haven't found a way to enforce it)
Click image to zoom.
Mental Relief Plan Page Guide
This is the mental relief plan page. I show it here so you can see how it looks and how you can use it. Everyone goes through heavy moments. People with ADHD often deal with anxiety or get overwhelmed fast. This page gives you a simple place to ground yourself when your head feels too full.
You can use it as a reference during a mental emergency or whenever you need a quick reset. It helps to write down things that calm you. When you are stressed it is hard to think of what actually helps, so having a list ready makes a big difference.
Think of small things you can do when you feel low. Take a bath or cuddle your pet. Step outside for a short walk, even in the rain. Put on a coat and breathe some fresh air. Listen to your favorite song. Cook your favorite meal. Bake something simple. Read for a moment. If you doom scroll, set a timer because time disappears fast.
I prefer options without screens so your brain gets a bit of rest. Journaling is always a good one. Comfort foods count too. Write down the things that work for you. I love cheese and chocolate, and sunflower seeds are my vice. They calm me like stimming.
You can add movies or shows that lift your mood. Any film that makes you smile is perfect. Write them down. Add books you love or songs that give you a quick boost. A favorite song works fast because it takes only a few minutes.
There is also a small self care checklist on this page. You can write down simple things like using a face mask, doing your hair or anything that makes you feel a bit better. Fill it out when you feel okay so future you has a list to use on tough days. Even thinking about the items on your list can lift your mood.
I will add some of my own ideas here once I finish editing so you have a bit of extra inspiration.
**Pause the video before going the next, otherwise you'll go crazy from all the voices!
(sorry tech stuff, haven't found a way to enforce it)
Click image to zoom
Mindset Shift Explained
This page is the Mindset Shift Thought vs Truth page. It is for the moments when your brain jumps straight to catastrophe mode. You spill a drink and suddenly it feels like nothing is going right. This page helps you pause and look at the thought in front of you. You write down the thought, then you write down the truth.
You can also use this page for thoughts that return often. Things like I am too much. When you write the thought on one side and the truth on the other, it gives your brain a chance to breathe. The truth might look like I am passionate, expressive and neurospicy. It might even be a strength. Just an example.
You do not have to use this page every day. It is a brain declutter tool. The goal is not to erase the thought, but to make space for a calmer one. Sometimes writing it down is enough to tell your brain thanks for the alert, but I have got this.
You can use the little box for quick notes or use the Daily Gratitude page as a journal when you want to write more. This page is more specific. It is for recurring negative thoughts that you want to rewire.
It is one of the mental health pages in your planner. Use the page that fits the moment. You choose what works for your brain.
Practical Life Pages
These are the spots where you can write down the things that usually float around in your head.
It’s where you put all the small stuff that’s easy to forget until it suddenly becomes urgent.
You don’t have to use every page.
They’re here for when you need them.
If something helps, great.
If not, skip it.
The goal is to give you one clear place to come back to instead of a hundred sticky notes or random screenshots.
I’ll walk you through how to use each one so you can make them work for your brain.
A Place For Everything!
This page is your calm-in-the-chaos tool. When your brain scrambles simple things like where you put your charger or your keys, life starts to feel like a treasure hunt you did not sign up for. This list helps you give every important item a home. You write down the item and the place where it actually belongs.
Think of it as a tiny map for your life essentials. Wallet, passport, spare charger, medication, the folder with your birth certificate. Write it down once and your future self will thank you. It turns your space into a system that supports your brain instead of fighting it.
I added a few examples to get you started. Use whatever makes sense in your home. The moment you decide an item has a set spot, your brain can stop holding that information. It is safe in your planner. You can forget it and still find it later.
This page reduces the daily panic of where did I put that and gives you more let’s go energy. One small list, a lot less searching.
The Unhackable Password List
This is your password page. I call it the unhackable backup because paper cannot get hacked. It is perfect for the moments when your dopamine drops the second you need to remember a login.
Use this page to store the logins you forget most often. If you prefer not to write full passwords, you can write hints only you understand. That is helpful if you worry about losing your planner. Your phone number is in the front so someone can return it to you, but still, hints feel safer for some people.
I added a few examples so you can see how it works. You can use things like a birth year, a word you always remember, or a small pattern that makes sense to you. You can also build a simple rhythm for your passwords. A number that changes each year. A symbol you always use. A mix of uppercase and lowercase.
This page keeps everything in one place so your brain does not have to store it. You write it here once. You stop stressing about it. And your future self will find it fast when needed.
The Package Tracker
This is your package tracker. If you are anything like me, you forget half the things you order. Sometimes a package is still on the way and you forgot it exists. Sometimes it waits at the post office because you never picked it up. Sometimes it disappears and you only notice weeks later.
This page keeps everything in one spot. When you order something, write it here. Add the store, the date and where it should be delivered. You check the list and you know exactly what is coming and what still needs attention.
I added a few examples so you can see how it works. It is a simple tool that saves you from the surprise of oh right, I ordered that. You track it once and your brain can relax.
Transcript Medication Tracker Page Guide
This is the returns page. It is perfect if you mean well but get distracted. Borrowed items have a habit of disappearing into the house and playing hide and seek. This page keeps track of what you borrowed and what you loaned out.
Write the item, who it belongs to and where it is now. You can keep a small basket by the door for things that need to go back. When you leave the house, you grab what is in the basket and return it without thinking about it.
It also helps the other way around. When you suddenly wonder where your sweater went, you can check the list and see who borrowed it. No guilt, no awkward forgetting. Just a simple system that keeps your friendships and your stuff intact.
It makes life a little easier and saves your brain from the classic oh right moment.
Financial Helpers
Next are the financial helper pages.
These are for the money side of things, the little expenses that sneak up on you or the subscriptions you forget you even have.
You can use them to track what you spend, what you save, or the things you want to try later without buying them right away.
It helps you pause before an impulse buy and see where your money actually goes.
And like everything else in this planner, use what helps and skip what doesn’t.
It’s all about making life a bit easier to manage, not adding more pressure.
I'm sorry, I procrastined to hard, I underestimated the amount of work this page would be, I only got to here.. I am working on it very hard, please be patent and check back soon!!
Daily Balance Pages
They cover things like your cycle, meals, and cleaning, the stuff that keeps life running but can easily slip through the cracks.
They’re not about perfection.
They’re here to give you structure when your brain feels all over the place.
You can use one, two, or all of them, whatever fits your routine right now.
I'm sorry, I procrastined to hard, I underestimated the amount of work this page would be, I only got to here.. I am working on it very hard, please be patent and check back soon!!
The Monthly Reset
It’s a mix of everything you might want to reset or look at again each month.
Some pages, like your grocery list or brain dump, you’ll probably use all the time.
Others, like your challenge or affirmations, you might pick up when you need a boost.
It’s all about finding your rhythm and keeping life a little more organized without overthinking it.
You can use these pages to reflect, plan, or just get things out of your head before the next month starts.
I'm sorry, I procrastined to hard, I underestimated the amount of work this page would be, I only got to here.. I am working on it very hard, please be patent and check back soon!!
The Weekly Flow
These are your weekly pages.
They help you break down life into smaller, more doable pieces, one week at a time.
You’ve got your overview, your to-do list, your daily planner, gratitude journal, and weekend pages.
They’re there to keep your focus steady without overwhelming you.
Use them to plan, reflect, or just make sure you remember the things that usually slip through the cracks.
And remember, this isn’t about being perfectly organized.
It’s about finding a rhythm that works for your brain.
I'm sorry, I procrastined to hard, I underestimated the amount of work this page would be, I only got to here.. I am working on it very hard, please be patent and check back soon!!
The Calm Corner
At the end of your planner, you’ll find a bunch of self-care checklists and different note pages.
This is your space to slow down a little, scribble, doodle, or dump thoughts that don’t fit anywhere else.
Before we wrap up, you’ve probably noticed this planner covers 90 days instead of a full year.
That’s on purpose.
Because honestly, who can plan a whole year ahead?
This planner is more of a helpful kit to keep your neurospicy brain sane, not a giant encyclopedia of to-dos.
If I made it 365 days with all these pages, trackers, and extras, you’d need a suitcase with wheels to carry it around.
So 90 days it is.
Manageable. Practical.
Long enough to build habits, short enough to stay fun.
I'm sorry, I procrastined to hard, I underestimated the amount of work this page would be, I only got to here.. I am working on it very hard, please be patent and check back soon!!
And here’s a little thank-you, if you finish your planner and want to order a new one, we always give a 15% discount for repeat buyers on Amazon.
Because you deserve tools that grow with you, not against you.