Daily to-do list template that respects your energy
Stop overloading your days with unrealistic task lists. Our daily to-do list template helps ADHD and neurodivergent minds plan achievable days based on energy, not endless ambition.
Get started freeWhat's included in the template
Daily Energy Check
Start by assessing your energy level. Low spoons? The template adapts to show lighter tasks first.
3-5 Priority Tasks
Focus on what matters most. Realistic daily limits prevent overwhelm and build momentum.
Brain Dump Space
Quick capture for random thoughts. Don't let ideas interrupt your flow - dump them and organize later.
Flexible Bonus Tasks
Optional tasks if you have extra energy. No pressure, just opportunities when capacity allows.
How to use this daily to-do list
1. Morning: Check your energy
Before planning, assess how you're feeling. Low energy days get lighter loads. High energy days can tackle more.
2. Pick 3-5 priorities
Choose tasks that match your energy level. Use Spin the Wheel if decision paralysis strikes.
3. Brain dump as needed
Random thoughts? Drop them in the brain dump. Organize later when you have mental space.
4. Celebrate progress
Finished even one task? That's a win. Track XP, maintain streaks, and build momentum.
Related templates
Frequently asked questions
How is this daily to-do list template different for ADHD?
Our template prioritizes energy levels over urgency, includes brain dump space for quick capture, and limits daily tasks to realistic numbers. No endless scrolling lists that cause overwhelm.
How many tasks should I plan per day?
We recommend 3-5 priority tasks per day, with additional flexible tasks if energy allows. Quality over quantity prevents overwhelm and builds sustainable momentum.
Can I customize this daily template?
Absolutely! Plan It Focus lets you adapt the template to your needs - add tags, set energy levels, include location context, and organize by your personal workflow.
What if I do not finish my daily to-do list?
That is normal and expected! Unfinished tasks automatically roll forward. We focus on progress, not perfection. The app helps you reschedule without guilt.
Start using this template today
Free plan includes the daily template with all core features.
Create free account