🧠 Welcome to FocusFlow

This planner isn’t about “fixing” your brain — it’s about working with it. ADHD isn’t a lack of focus — it’s a different rhythm. FocusFlow gives you simple blocks, dopamine nudges, and structure without shame. Let’s get into flow — your way.

• 🔽 What if I miss a day?

🌞 Today’s Focus Block

🟩 Daily Planning Template

• 🎯 Top Focus Today:

  What will make today feel successful if you only do this one thing?

• 🔋 Energy Level:

  ☐ Low ☐ Medium ☐ High

• ✨ Tiny Win of the Day:

  Acknowledge any progress, no matter how small.

• 🚫 Forget List:

  What can you consciously skip today?

  • 🔽 Struggling to choose a focus?

📆 Weekly Tracker

• 🔽 Low energy week?

🔄 Reset & Reflect

🪞 Weekly Reflection Prompts

• 🧩 What worked well this week?

  (List even the small stuff — it counts.)

• 🌀 What drained your focus or attention?

  (Any patterns to notice or shift?)

• 🧠 What do you want to try differently next week?

  (Think: reduce pressure, add dopamine, simplify steps.)

• 🌟 What moment felt surprisingly calm or focused?

  (This is your signal — amplify it.)

  • 🔽 Feel stuck?

🌿 Dopamine Refill Ideas