Mindful Planners

25th of July, 2025

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ADHD Toolkit -Printable Journal Pages that Help You Focus, Feel Calm & Stay Motivated

When your brain is overloaded, it’s hard to start anything—or even know where to begin.

Imagine having a toolkit made just for busy, overwhelmed, anxious, or ADHD minds. One where each page works like a gentle guide, not a rigid to-do list. That’s why we created our ADHD Toolkit—a collection of printable and digital planner pages designed to help with focus, motivation, and emotional grounding.

Start with one page. Feel the clarity. Then use more. That's the point. And yes, you can try one for FREE.

A digital graphic showing a split-image layout comparing a chaotic morning versus a calm routine using ADHD planner toolkit pages; includes pastel blue tones and handwritten-style journaling prompts for emotional regulation.

This toolkit includes everything from habit tracking to chore spinners and motivation menus—all built for real life. And the best part? You can try a key page for free today.

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Why This ADHD Toolkit Matters?

Visual, simple, and dopamine‑friendly tools — ideal for ADHD and anxious brains
Supports executive function skills: planning, focus, motivation, and emotional self-care
Fully printable, infinitely reusable, and usable both digitally or on paper
Created with empathy and insight for people dealing with stress, burnout, anxiety, and overwhelm

Key Pages in the ADHD Toolkit & How they Help

A full layout preview of 12 printable pages from the ADHD Toolkit, including dopamine menus, habit trackers, focus ladders, and morning routines; designed as a self-care journal bundle to support ADHD and mental clarity.

01

Motivation Menu

Find what energises you and create rituals that actually stick

02

Habit Tracker

Visually track small actions to build self‑trust and routine

01

Motivation Menu

Find what energises you and create rituals that actually stick

02

Habit Tracker

Visually track small actions to build self‑trust and routine

03

Happy Brain Hormone Menu

Mood-boosting activities for serotonin, dopamine, and oxytocin support

04

ADHD Chore Spinner

Random gardener-style rotating chore selector for less decision fatigue

05

My Morning Routine

Structured yet flexible start to your day with minimal overwhelm

06

Focus Ladder

Break tasks into smaller steps for manageable progress and reward

07

Weekly Plan That Actually Works

A visual schedule built on real energy levels and priorities

08

5-minute Timer Task

(FREE page) Quick-focus tool for overwhelm: set a timer, work, breathe, reset

09

Dopamine Cafe menu

A curated list of mood-boosting short tasks for small rewards

10

Re-frame Your Morning

Helps identify morning stressors and create positive reframing habits

11

Create Your Own Morning Decision Map

Tailor morning choices and energy decisions with clarity

EXPLORE THE ADHD TOOLKIT DIGITAL PAGES HERE

Your FREE Page - The 5-minute Timer Task

An open printable journal showing a timer-based task page—designed for ADHD-friendly focus and emotional calm.

Your Free Page: The 5‑Minute Timer Task

This simple but effective page is the perfect way to begin your journaling journey:

Designed for moments when you're overwhelmed and need just five minutes of focus
A timer-based layout helps you start small and build momentum
Ideal for ADHD planners, anxiety relief, mental health toolkit routines
Grab it for free today — no strings attached. Use it on repeat, digitally or printed, and create space for your best moments

DOWNLOAD YOUR FREE 5-MINUTE TIMER TASK JOURNAL PAGE HERE

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How To Use Your Toolkit

Step 1: Download the FREE page and start with just five minutes of structured focus.

Step 2: Print as many pages as you need—or use them on your tablet or planner app.

Step 3: Pick 2–3 pages that feel relevant this week (e.g. Morning Routine + Habit Tracker)

Step 4: Colour-code or decorate them to boost engagement and dopamine

Step 5: Monthly reflection: check how they support your mental clarity and calm.

EXPLORE YOUR ADHD-TOOLKIT HERE

You are pefect

Ready to start?

Your brain doesn’t have to feel scattered, confused, or overwhelmed. It can feel gentle, motivated, and peaceful—one task, one page, one breath at a time.

Try the 5-Minute Timer Task today. If it helps (and I bet it will), explore the full ADHD Toolkit to build your own guided routine

DOWNLOAD FREE 5-MINUTE TIMER PAGE TASK HERE

A printable 5-minute timer task page featuring quick ADHD-friendly activities like stretching, meditating, or brain dumping thoughts; part of a mental health planner toolkit to boost dopamine and daily function

❓ FAQs You Might Be Wondering About

Can I print these pages at home or online?

Yes! You receive high-quality PDF files you can print at home or at any printer. These files will come to you with instructions on how to print high quality pages and how to adjust your printer accordingly. If you run into any issues, feel free to contact us at create@mindfulplanners.com.au and we will guide you!

What if I prefer physical journal pages instead?

No problem — I offer printed options upon request for each sheet you purchase individually in this Toolkit. This will be custom pricing, feel free to e-mail us create@mindfulplanners.com.au OR explore our other physical pages HERE

Can I use the pages on my tablet or in an app like GoodNotes?

Absolutely! They’re compatible with digital apps and work great for hybrid planning setups

Are these journal pages beginner-friendly?

Yes! Designed to be low-pressure, intuitive, and flexible—no perfection required.

Do these pages work for anxiety as well as ADHD?

Definitely. They support emotional self-care, clarity, and mental reset—perfect for anxiety, burnout, or overwhelm

#MINDFULPLANNERSAUS ON INSTAGRAM

Don't forget to follow us on social media sites to earn valuable points towards your next order! Join our Mindful Moments club, earn points and redeem them for discount vouchers, free gifts and free shipping. Post and tag @mindfulplannersaus in Instagram with our journaling sets to earn even more gifts!