TN ADHD planner inserts for a standard traveler's notebook, undated

This TN ADHD planner gives a standard traveler's notebook (4.33 by 8.25 inches, or 110 by 210 mm) everything a scattered mind needs: pages to empty your head, daily focus pages, hourly time blocks, a dopamine menu and a weekly reset. The 16 page PDF prints on 7 sheets of US Letter or A4, double-sided, with cut lines, crop marks and fold marks. Once trimmed, folded and stapled, it becomes one thin, undated booklet of 28 insert pages. Download it right away; there is nothing to wait for in the mail.

Small enough for a bag, gentle enough for hard days.

What the TN ADHD planner does for your day

Get it all out of your head first, then split the list into four groups: now, next, later and let go. The task that scares you most can be cut into ten little steps. On the daily focus pages you choose just three priorities and one small way to begin, and a done list lets even tiny wins count.

Time block pages place your plan beside what actually happened, and the estimate check shows how long jobs really take you. Carry the booklet anywhere. With no dates printed, a skipped day leaves no blank page behind; you just open the next fresh one.

Who will love these inserts

• Grown-ups with ADHD or ADD, or anyone neurodivergent or easily pulled off track, who uses a standard-size traveler's notebook or a leather journal cover
• People who find it hard to begin tasks, keep track of time or remember small things, and want one thin booklet that travels with them
• Anyone who has walked away from bulky planners and only wants a few lines each day: three priorities, a tiny starting step and a list of what got done
• Planner fans who enjoy a Sunday reset and a kind look back over the week

Design and insert size

• Minimal and elegant: white pages with soft blush pink details that use little ink
• Wide margins throughout, so your home printer will not crop the edges
• Printed on landscape US Letter (8.5 x 11 in) or A4 (210 x 297 mm), with two 110 x 210 mm pages per side, dashed cut lines, crop marks and a fold mark in the center
• Undated for any year. The week ahead page begins on Sunday in the US Letter file and on Monday in the A4 file
• A dedicated ADHD insert set, separate from the PetiteDiary Traveler's Notebook Inserts (weekly, daily, travel journal and habit tracker)

Inside the TN ADHD planner: 16 pages

1. 1Cover listing the contents and the size of the inserts
2. 2Instructions for printing, trimming, folding and binding, plus a chart showing which PDF pages form each sheet
3. 3 and 4Cover sheet. A front cover with belongs to, a number and start and finish dates, a back cover asking a finder to return it, Start here (how the brain dump, daily focus, time block, dopamine menu and weekly reset pages work, why you want a planner that suits you, when you will check in) and My brain at its best (when I focus best, what drains my energy, my strongest time of day, what helps me begin, what I can do when overwhelmed, kind words for rough days)
4. 5 and 6Brain dump sheet. Empty your head (to do, calls and errands, ideas, worries, shopping, someday maybe), Sort it out (now, next, later, let go, two minute jobs), Chunk it down (the big task, what done looks like, ten tiny steps, a time guess, a start day and a reward) and Waiting on and don't forget (an 8 row table with since and nudged columns, 6 checkboxes and a where I put it line)
5. 7 and 8Daily focus sheet giving 4 pages, each with date, energy from 1 to 5, mood, a top 3, a tiny first step, extras if time allows, body basics (water, meals, meds, movement, fresh air), a done list and a note to tomorrow's you
6. 9 and 10Time blocks sheet giving 4 pages, each with a must happen today box, an hourly plan from 6 am to 10 pm in two columns (the plan and what really happened) and a parking lot for distractions
7. 11 and 12Dopamine menu sheet. My dopamine menu (starters, mains, sides, desserts, specials), Tasks by energy (low, medium and high lists with helpers like a timer or a body double), Focus sessions (timer length, 12 rows of task, timer and done, a parking lot and break ideas) and Time estimate check (16 rows for task, guess, real time and difference, plus what I noticed)
8. 13 and 14Weekly reset sheet. Reset the week (16 prepared items covering home, admin and money, body and energy and planning ahead, plus one kind thing for me), The week ahead (a weekly top 3 and a box for every day, starting Sunday in US Letter and Monday in A4), Look back kindly (wins, what got in the way, what helped, an idea for next week, energy, one word) and Low energy day (a bare minimum checklist, the one thing that cannot wait, what can, who to ask for help and a comfort list)
9. 15 and 16Routines and tracking sheet. Routines on autopilot (morning, evening, a leaving the house list and one of your own), Month at a glance (a monthly focus and 31 numbered days), a Habit tracker for 5 habits over 31 days and a lined Notes page

What you download

• TN ADHD Planner, US Letter PDF, 16 pages
• TN ADHD Planner, A4 PDF, 16 pages
• Read Me First, a brief PDF printing guide

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.

Please note

• You receive a PDF meant for printing. It is not a hyperlinked digital planner, though you can bring the PDF into most note taking apps and write on it there.
• This is a digital purchase, so no physical item is sent.
• Printed colors may differ slightly from your screen.
• Personal use only. Please do not share, resell or hand on the files.
• Digital files cannot be returned. If a file will not open or print properly, email us and we will help straight away.
• This planner helps you organize; it is not medical advice. It does not diagnose or treat ADHD and does not replace guidance from a qualified professional.
• After cutting and folding, each page is 4.33 x 8.25 in (110 x 210 mm), the standard traveler's notebook size. You do the cutting and binding yourself, and no notebook cover comes with it.

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.

Questions about the TN ADHD planner

Related searches