Latest / ADHD with Confidence | Overcome Anxiety & Self-Doubt, Christian ADHD Coach, ADHD in Women / 143 // New Daily ADHD Planner Tips

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143 // New Daily ADHD Planner Tips · ADHD with Confidence | Overcome Anxiety & Self-Doubt, Christian ADHD Coach, ADHD in Women

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  I'm excited to announce that I have attached a new free daily ADHD planner for you guys below.
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  So make sure that you check that out as part of this episode.
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  Are you tired of feeling like you don't fit in? Like you're not good enough the way you are?
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  In this podcast, I will give you the strategies to build God-centered confidence
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  so you can know in your heart that you do belong.
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  You are enough and you are made on purpose and with a purpose. Hey, I'm Kelsey Sprong.
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  Hey friends, welcome to the ADHD with Confidence podcast. I'm your host, Kelsey.
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  Today we're going to talk about one of your favorite topics I have noticed,
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  and that is daily planning.
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  Now, daily planning is going to help you to live intentionally.
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  It's going to help you to forget a little bit less often.
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  It's going to help you feel better about your day when you haven't planned out.
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  Because when we don't plan out our time, other things can hijack our time, like our phones.
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  If you're anything like me it is always the
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  phone so in today's episode i am going
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  to walk you through a new daily adhd planner that i made for you guys that is
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  only a few pages you print it out and that will be your entire week i hope you
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  love it please let me know and i will give you guys some tips for that before
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  i do that though don't forget to click that follow button so you don't miss out upcoming episodes.
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  And if you do love the planner, please feel free to leave a review.
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  I would love to hear from you.
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  All right. So links below, you guys can go ahead and download that first if you want.
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  But essentially, I have changed the structure of this daily planner,
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  and I'm excited to show you guys.
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  I have a few tips. Number one, the first tip I have for you guys is when you
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  are starting planning, daily planning, weekly, monthly, yearly,
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  whatever it is, or maybe you've done it for a long time, but the first tip I
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  would give you is to give yourself grace.
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  Now, what I mean by that is that it's not going to be perfect.
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  In other words, it's not going to be every day. You're not going to follow it to a T.
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  Sometimes you'll go through periods of time where you don't use it at all,
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  But that doesn't mean that it wasn't helpful and it doesn't mean you shouldn't try again.
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  It's so easy sometimes to get caught in feeling,
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  you know, shaming ourselves and feeling like we failed because we can see,
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  you know, especially if you have a time stamped planner like for the year and
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  you see, you know, I missed the entire month of January and February.
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  What's the point of starting now?
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  Can be a thought pattern we can get stuck in. And I don't want that for you.
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  This one, something that's helpful is that you get to put the date on it.
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  You get to choose which day you are planning for.
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  And so that can, that can allow you some of that grace as well.
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  The second thing is to let go of perfectionism and all or nothing thinking.
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  So focus on minor improvements on little steps, focus on the things that you
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  did get done, the ways that you learned, the areas that you grew in,
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  and be curious what aspects of,
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  of planning are helpful for you? What aspects of planning are not helpful for you?
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  Like, for example, how much structure do you want in your day?
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  Do you want just maybe a couple of things in your day, and the rest is flex room?
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  Do you like having it really, you know, back to back, where you know exactly what's happening?
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  Some people I know like having a blank space in their calendar.
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  It gives them some breathing room.
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  So just play around with it and see what works for you.
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  Another example for For me, sometimes I'll plan out my day and then once I get
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  started on my day, I actually realize, you know what, I'm really low energy right now.
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  I'm going to swap things around and do something more creative and interesting
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  at the beginning of the day just to give me that jolt of energy.
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  Or like what I did right now in my day, I was feeling discouraged and I knew
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  that I needed to record some episodes, but I quickly did a 20-minute workout
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  first to try and give me some of that energy that I was lacking.
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  So play around, feel free to be flexible with your day.
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  Number three, now this may be one that you've heard of, maybe not,
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  but on the first page here of this new planner I have for you,
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  I have something called a brain dump.
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  And what that essentially means is get all those thoughts, all those ideas,
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  all the big running to-do lists out of your head, out of your brain,
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  and onto a piece of paper so that you can focus better.
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  So I highly recommend starting your week with a brain dump.
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  So I have it written on here, but just step one, write down everything you think you need to do.
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  And then step two, highlight or circle your top three priorities.
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  Step three, write down those three priorities on your daily ADHD planner on
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  the following page, which you'll see here.
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  And then step four, if you have extra time, you can come back to that brain
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  dump list and add other items for your day. But what that's essentially doing is,
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  It's allowing you to get all of those thoughts out of your head so they're not
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  rattling around. You're not trying to make sure that you remember them,
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  which can take a lot of mental space and energy.
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  You're making sure you have the main things that you need to get done.
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  And then when you have that list like that, you can look back at it throughout
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  your week and add different things to your plan as well.
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  All right number four I
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  love it when something is visually appealing
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  and when it visually makes sense I don't have to read through it
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  in order to have it jump out at me so for this I would say time block and color
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  code so at the top of mine typically I make a little bit of a legend where it
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  tells me you know which part of the day is in red or blue or green or orange
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  or purple or whatever color it is.
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  So for me, I have a morning routine that I do in kind of like a dark pink.
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  So my morning routine would be similar or the same things every day.
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  So maybe I try to get in a workout and devotions and coffee.
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  It may not always look like that.
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  I promise you actually, it does not always look like that, but that is what I aim for.
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  The next block I have is my AM block. And so in my AM block.
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  I'm going to do, you know, the color green. And that way, when I look at my
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  calendar, it's easy to have things jump out as to what they are.
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  For example, the third one, the work block is in bright orange.
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  So anytime I see bright orange, I know that that is part of my work block.
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  Then I have a PM block, which is in blue.
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  That often involves things like, you know, going to pick up my son from school,
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  maybe grabbing groceries, what I'm making for dinner, I'm going to include in there.
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  The next one is one that's very important that I did not used to have and I
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  highly recommend, and that is a rest block.
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  Now, I would put the rest block in a calming color. I have mine in a lavender,
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  and I can sprinkle that one throughout the day to remind myself to take breaks.
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  And that includes, for me, eating meals. So I will put my lunch in that color.
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  I will put, you know, if I'm exercising
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  or going for a walk or whatever it is I make sure
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  that I incorporate rest blocks otherwise the chances
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  of taking any rest diminish the last one is my evening routine evening routine
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  can be you know repeated pretty similar or for you if it's different every time
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  that's totally fine but having these different colors can help it pop out to
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  you what you're supposed to be doing during that time.
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  Tip number five, try leaving space somewhere on your planner for catch-up work.
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  What I mean by that is don't pack every single hour of the day and then feel
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  discouraged when you didn't get through all the things, especially if you're
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  not giving yourself time for rest in there as well.
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  If you label a time catch up as well,
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  I find that then it can go towards some of those other activities that maybe
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  spilled over something that you wanted to keep working on or something that
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  you didn't finish because you were hyper-focused on something else.
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  The last one here number six is
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  calculate time for in-between activities so
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  driving getting fuel having to go to the bathroom whatever
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  it is things that we don't
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  typically think of that can actually add up and so even just putting in a little
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  bit of a transition right maybe have like a little transition symbol that you
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  have there if you're going from place to place for work or for picking up kids or whatever it is.
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  It can help as far as time management.
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  All right, as far as the actual free planner here, I just wanted to walk through
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  it. So I said the brain dump part.
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  On the next page here, you'll see that on the top left, it says top three priorities.
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  So the reason why I just want to keep it to only three is that we can't focus
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  on 10 different things at once. We can't have so many main priorities in our life.
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  We really shouldn't have more than a few.
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  And so if these are your main priorities, maybe for me, it's to work on my website
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  and to record a few episodes. And then, you know.
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  Whatever it is, working with clients, whatever those things are as my priorities.
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  These can change week to week. They might not. You might have projects that
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  you're working on for longer periods of time, but it gives you an idea of what
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  those priorities are to make sure those are scheduled in early.
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  Below that, you also have a section that says notes. Feel free to put whatever you want in this.
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  Maybe there's some notes that you have on there of, you know,
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  for me, for example, my sister-in-law is picking up my son on Thursday,
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  and my son's birthday is in a couple days.
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  So things that I don't want to forget that maybe don't fit into my list of to-dos,
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  but they are things that I need to remember, things that are important.
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  Now, beside that, on this first page here, you'll have three days,
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  and then on the next one, you'll have four, so that completes your full week.
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  So in the one of three days, at the top there, you have SMT,
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  all the different days you can circle.
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  Is it Sunday, Monday, Tuesday, which day of the week it is?
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  And then it starts at 6 a.m. and you can go through and write down what you
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  would like to be happening for that day.
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  I hope that you find this helpful. I hope this made sense.
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  Don't forget to go back to step number one, which is give yourself grace,
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  test it out, see what's helpful.
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  Maybe you only want to plan out your days on Monday, Wednesday, Friday.
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  Maybe you only want to plan out your days during the week and not on the weekend or vice versa.
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  Figure out what it is that's helpful for you. Another piece that I didn't put
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  in here, but it's very important, is figure out what matters to you.
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  Obviously, we all have responsibilities. We have things that we have to do.
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  But beyond that, what are the things that you want to spend your time on?
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  It's because it's that intentionality. That is what is going to help us to be
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  able to look back and not regret the way we live our time.
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  As an example of the opposite of that, today I did not have my day very well
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  planned out, and my daughter was feeling sick, and so I have my three- and four-year-old
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  kiddos are at home today.
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  And I didn't plan out my day, which don't get me wrong, sometimes it's fine,
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  but my kiddos both fell asleep, and instead of having something planned,
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  something that was either productive or life-giving,
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  something that would be good for
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  me, I just got stuck on my phone just scrolling, and I felt awful after.
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  And this is something for me that
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  having my day well planned out well thought out
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  helps me to avoid doing and then it
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  can help me to avoid that feeling that I have after I've wasted a bunch of time
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  scrolling mindlessly on my phone so think about that what that would be for
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  you but that is something to keep in mind when you are planning your day is
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  what it's helping you to avoid getting stuck in as well.
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  All right, I hope you enjoyed today's episode. Don't forget to click that follow
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  button, and I look forward to being here with you next time. Until then, God bless.