ADHD planner inserts for personal size 6 ring planners, undated PDF

ADHD planner inserts sized for a personal 6-ring planner, made for adults who want short, simple pages instead of a crowded layout. One 17 page PDF comes in two versions, landscape A4 and US Letter. Every undated page is 95 x 171 mm (3.74 x 6.73 in), set two to a side, with trim lines and marks for a 6-hole punch.

You get a brain dump, a dopamine menu, routines, today's 3 with a matching time blocking back, a page to break tasks down, logs for focus sessions and body doubling, a weekly reset, notes and four tabbed dividers. The download is instant, and nothing arrives by mail.

How these ADHD planner inserts make a day feel lighter

The today's 3 page keeps the list honest. You name three must-dos, add a few extras for spare minutes, then fill a done list where little wins count too. Flip it over for hour slots from 7 am through 9 pm, planned on one side and real on the other, plus a small guessed versus really took check that gently shows where time blindness creeps in.

Got one huge job? The breakdown page splits it into 10 tiny steps, each with minutes and a tick box. The focus log holds 8 timer sessions beside a parking lot for stray thoughts. Nothing is dated, so a skipped day costs you no paper, and each sheet stands alone, so you can print the daily refill again for two more days any time. It all slips into the small ring planner in your bag, so your plan goes where you go.

Who will love these personal size ADHD pages

• Adults with ADHD or ADD, plus anyone neurodivergent or easily pulled off track, who already own a personal size 6-ring planner
• Anyone who struggles to get started, loses track of time or finds routines slippery, and wants small, plain pages
• Fans of focus timers, body doubling or a dopamine menu who would like all three in one compact planner
• People who would rather print only the pages they actually use than buy a whole new insert set

Design, size and print details

• Calm, minimal look: white pages with soft blush pink accents that are light on ink
• Generous margins all round, so a home printer will not clip anything
• Trimmed page size of 95 x 171 mm (3.74 x 6.73 in), the personal 6-ring format, placed two to a side on landscape A4 (297 x 210 mm) or US Letter (11 x 8.5 in)
• Undated, so any day of any year can be day one
• Trim lines, holes marked in pink for a 6-hole punch, and top tabs for four sections: Plan, Focus, Reset, Notes
• Routine trackers begin on Sunday in the US Letter file and on Monday in the A4 file

Inside the ADHD planner inserts: 17 pages

1. 1Cover page listing the contents
2. 2Printing help, including a table of the 7 print sheets and what is on each, two-sided settings, a tip to try one test page, refill advice and a quick note on where to begin
3. 3Assembly guide with a real scale punch template and the gaps between holes (19, 19, 51, 19 and 19 mm), the edge that gets punched, five steps to put it together and a space to note your printer setup
4. 4 and 5Start sheet. A start here page asks what helps me get started, when I focus best, the signs I need a break, my go-to reset and an if found line. A dopamine menu offers starters, mains, sides, specials and desserts. The brain dump sorts thoughts into do today, this week, someday or let it go. A routines page tracks 6 morning steps and 6 evening steps across 7 days, with a before I leave the house list
5. 6 and 7Plan sheet. A Plan divider with its top tab, then task breakdown (the big task, why it matters, 10 tiny steps each with minutes and a tick, a very first 2 minute step, my reward), then today's 3 (3 must-dos, mood and energy rated 1 to 5, body basics, if I have time, one tiny win, a done list) and finally hourly time blocking from 7 am to 9 pm with planned versus real columns and guessed and really took boxes
6. 8 and 9Daily refill sheet covering two days, a today's 3 page on the front backed by its hourly page
7. 10 and 11Focus sheet. A Focus divider with its top tab, a focus log (task, minutes and a tick for 8 timer sessions, break ideas, a distraction parking lot and today's best time), a body doubling log (12 sessions noting date, who with, task, time and a tick, plus what helped me focus and people or places to try) and one more brain dump
8. 12 and 13Focus refill sheet holding a brain dump, a task breakdown, a focus log and a body doubling log
9. 14 and 15Reset sheet. A Reset divider with its top tab, a weekly reset page (a checklist of 7 printed tasks plus one blank line, wins, what got in the way, be kind to myself by, next week's top 3), plus routines and a dopamine menu
10. 16 and 17Notes sheet. A Notes divider with its top tab, two lined pages and one 5 mm dot grid page

Files included in your download

• Personal Size ADHD Inserts, US Letter PDF (17 pages)
• Personal Size ADHD Inserts, A4 PDF (17 pages)
• Read Me First, a brief printing guide (PDF)

How to download and print

• Check out with PayPal, a debit or credit card, Apple Pay or Google Pay. Your download page opens as soon as the payment goes through.
• We email the same private download links to you, so you can download your files again later.
• Open the PDF in a free reader such as Adobe Acrobat Reader and print at 100% or Actual size.
• Print only the pages you need, as often as you like, for your own personal use.

Before you buy

• You are buying a PDF to print, trim and punch yourself. It is not a hyperlinked digital planner, and it does not come with a binder or a hole punch.
• You receive a digital file only. Nothing physical is shipped.
• Colors may look a little different on your screen than on paper.
• Personal use only. Please keep the files to yourself and do not share, resell or pass them on.
• Digital files cannot be returned. If a file will not open or print properly, email us and we will sort it out quickly.
• Think of these pages as a way to get organized. They are not medical advice, they cannot diagnose or treat ADHD, and they never stand in for guidance from your doctor or another qualified expert.
• Ring spacing varies a little from planner to planner, so hold the punch template against a page you already have before punching.

How this was made

Designed and written by PetiteDiary. AI tools helped draft parts of the text, and some background scenes in the preview images were created with AI. Every page was designed, reviewed and checked before release.

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