ADHD Daily Planner Spreadsheet, To-Do List with Auto Top 3 & Time Blocking

ADHD to-do list spreadsheet with auto Top 3 for Excel and Google Sheets. Launch price 59 kr for 14 days, then 79 kr.

Turn a long, scary to-do list into three things for today. This ADHD daily planner spreadsheet picks your Top 3 for you, blocks your day in gentle 30-minute slots and counts every small win. Instant download of a real .xlsx file you keep and can use offline (not a link that can change), plus a 2-page Start Here PDF. Sample data is set to 21 Oct 2026: clear the date on Settings to use today.

Built with ADHD-friendly design for anyone who struggles with executive function on a busy day: a simple task prioritizer, not another complicated system.
• Type everything into the Brain Dump
• Add two quick numbers (urgency and importance, 1 to 3)
• The planner scores each task and shows your Top 3 on Today and the Dashboard
• Low on energy? An easy-options box lists the small tasks
• Kind tone: "Start with 5 minutes.", "Done counts.", "Parked, not failed."
• Sample data is included so you can see it work first

WHAT'S INSIDE (8 tabs, sample data included)
• Dashboard: your Top 3, done today and this week, overdue count, next time block, time budget, a wins-per-day chart, 4 low-energy options and routine progress
• Brain Dump: 150 rows (about 60 sample tasks) with area (7 areas), energy chips (Low, Medium, High), minutes, urgency 1-3, importance 1-3, due date, status (To do, Doing, Done, Parked) and an automatic score and note
• Today: the Top 3 picked by score with a "why this one" note, 3 slots for your own picks and 4 easy low-energy options
• Time Blocks: one day in 28 half-hour blocks from 07:00 to 21:00, task drop-down, Buffer and Break blocks, colours by area and a time-budget box (tasks + buffer vs your available minutes; breaks shown for information)
• Weekly View: Monday to Sunday (or Sunday to Saturday) with open tasks due, wins, minutes due, a Free / Light / Full / Heavy load chip and the top 4 tasks per day
• Done List: your latest 30 wins, newest first, with counts for today and this week and time well spent
• Routines: morning (9 items) and evening (8 items) checklists with a weekday tick grid, every item editable
• Settings: planner date and time override (blank means today), week start Mon or Sun, hours you can plan for each weekday, area list and gentle messages

HOW IT WORKS
1. On Settings clear the sample planner date (blank means today) and set the hours you can really plan.
2. On Brain Dump type your tasks. Pick area, energy and minutes, then urgency and importance from 1 to 3. A due date is optional.
3. Open Today. Your Top 3 is already there. Start with 5 minutes.
4. Block your day on Time Blocks, tick routines, and set finished tasks to Done. They land on the Done List.

YOU RECEIVE
• NordicPaperCo-ADHD-Daily-Planner-To-Do-List.xlsx (1 file, 8 tabs, formulas and drop-downs, no macros)
• NordicPaperCo-ADHD-Daily-Planner-Start-Here.pdf (2 pages, A4: what is inside, first steps, import steps for Excel and Google Sheets)
Every tab is set up to print on A4 or Letter, fit to one page wide (print-ready pages shown in the photos). Works great with the ADHD Budget, Habit Tracker, Cleaning Reset and Meal Planner spreadsheets from Nordic Paper Co.

WORKS IN
• Microsoft Excel 2019, 2021, 365 and Excel online
• Google Sheets (free): upload the .xlsx and choose Save as Google Sheets. Steps are in the PDF
• LibreOffice Calc opens it fully
• Apple Numbers opens it, but some drop-downs or formatting may change, so Excel or Google Sheets is recommended

FAQ
Is it hard to use? No. Pick from drop-downs and the Top 3, totals and charts do the rest.
How does it choose my Top 3? Score = urgency + importance + a due-date bonus (overdue +4, today +3, soon +1 or +2). Done and Parked tasks are never picked. On equal scores a task marked Doing comes first, then the one higher up on Brain Dump. You can always type your own pick.
How many tasks fit? 150 tasks on Brain Dump. The Done List shows your latest 30 wins.
Does it know today's date? Yes. The planner date on Settings is set to 21 Oct 2026 for the sample. Clear that cell and it uses today.
Phone? Set it up on a computer first, then tick things off in the free Excel or Google Sheets app.
Blank start? Yes. Delete the sample rows (white cells only, not the grey formula columns). Steps are in the PDF.
Is it printable? Yes, every tab fits one A4 or Letter page wide. Brain Dump prints the first 70 task rows; steps to print more are in the PDF.

PLEASE NOTE
• Digital product, instant download. Nothing is shipped.
• For personal use or your own business. Please do not resell, share or redistribute the file.
• Colours may look slightly different on your screen. Mockup images show sample data.
• This is a planning tool. It does not treat or diagnose ADHD and it is not medical advice.

Designed by Nordic Paper Co. AI tools were used to help write the formulas, layout code and this text; every sheet was built, tested and checked by me.