ADHD Couples Planner & Mental Load Tracker | Chore Chart for Couples | Shared Household Tasks Spreadsheet | Google Sheets + Excel

✨ Built for ADHD-Affected Couples.

If one of you (or both) has ADHD, you already know:
The friction isn't really about the dishes, or the forgotten appointment, or who texted whom back first.

It's about the slow exhaustion of carrying it alone.
The disconnect when neither of you has the energy to notice.
The fights that start before either of you wanted them to.

This is the planner we made for that.

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💜 WHAT IT IS

ADHD Couples OS is a 7-sheet Google Sheets & Excel system built specifically for ADHD-affected couples — whether one of you has ADHD or both. It's not a chore chart. It's not a journaling app. It's a daily operating system for two brains trying to do life together.

No therapy. No fixing. Just less friction.

No streaks to break. No catch-up shame. Every tab opens with "Been away? Welcome back." Because ADHD brains can't sustain perfect daily systems — and we built this knowing that.

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📋 THE 7 SHEETS — A COMPLETE RELATIONSHIP SYSTEM

💜 Start Here — A 5-minute welcome ritual you fill out together once. Names, ADHD status, what you want from this, what you love about each other. The foundation.

📅 Daily Sync — 60 seconds each morning. Energy today, what I need from you, one win from yesterday, what I wish you understood. The check-in that rebuilds connection in under a minute.

🗓️ Week Board — Sunday planning made simple. Tasks, events, and the ADHD-Aware Buffer (Reality ×1.5) so you stop being "always late." Plan once, together, with tea.

⚖️ Who's On What — The Mental Load Tracker. Pre-filled with common household tasks. See exactly who's carrying what — including the hidden tasks (🫥) nobody notices until they break.

⏸️ Same Team Pause — A 20-minute cooldown built on brain science. For when the fight starts and one of you needs space. Pre-written "I felt / I needed / I'll try" scripts so neither of you has to find words you don't have.

🤝 Promises — What you committed to. Renegotiation is healthy. The goal isn't 100% done — it's 100% communicated.

✨ Wins Wall — One tiny thing your partner did today that helped. Care, Action, Presence, Grace, Joy. Because noticing each other again is the whole point.

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🧠 WHO THIS IS FOR

→ Couples where one or both partners have ADHD
→ Partners who feel disconnected even when nothing's "wrong"
→ Couples who fight about small things that aren't really small
→ The partner who's exhausted from carrying it alone
→ The partner who keeps forgetting and feels like they're failing
→ Couples who tried Notion, Trello, and 5 other apps that didn't stick

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✅ WHAT MAKES THIS DIFFERENT

• Built for ADHD brains — every tab gives permission to skip days
• Treats your relationship as a system, not a to-do list
• No streaks, no shame, no "you're behind" red flags
• Works on Google Sheets AND Excel — desktop, mobile, tablet
• Auto-calculated KPIs — you fill in life, it does the math
• Color-coded by partner — see both contributions at a glance
• Real scripts for hard conversations — not just empty templates
• Includes a fight-recovery framework (Same Team Pause) you won't find anywhere else

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📥 WHAT YOU GET

• 1 Google Sheets file (with Excel compatibility)
• 7 fully-built sheets with 38 formulas, all pre-tested
• A filled DEMO version + a CLEAN version for you to use
• Instant download — no waiting
• Lifetime access — yours forever

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💡 HOW TO USE IT

1. Download instantly after purchase
2. Open the CLEAN file (the DEMO is filled in so you can see how it works)
3. Both partners fill out "Start Here" together — 5 minutes, one time
4. Each morning: 60 seconds in Daily Sync
5. Sunday: 20 minutes on Week Board together (tea recommended)
6. When stuck: Same Team Pause. No exceptions.

That's it. That's the whole system.

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💬 A NOTE FROM US

You didn't fail. You're just tired of doing it alone.

If you've tried planners before and they didn't stick — it's because they weren't built for your brain. They expected consistency. They punished missed days. They made you feel behind.

This one doesn't.

You showed up here. That's the hardest part.

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📌 FILE DETAILS

• Format: Google Sheets (also works in Excel)
• Download: Instant, via Etsy after purchase
• Compatibility: Desktop, mobile, tablet (iOS + Android)
• Lifetime access — re-download anytime
• Personal use license

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⚠️ IMPORTANT

This is a tool — not therapy. If you're dealing with abuse, addiction, or deep crisis, please reach out to an ADHD-informed couples therapist. Some great resources: ADHDmarriage.com · Brentwood Therapy Collective · Calm Harbour Counselling.

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💜 FlowWithADHD
Paralysis Antidotes for ADHD Brains.
No shame. No streaks. Just flow.