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Ежедневный планер для СДВГ (цифровой + для печати)

Планер без дат со ссылками внутри, сделанный для мозга с СДВГ: выгрузка мыслей → топ-3 → блоки времени. Светлая и тёмная версии для GoodNotes плюс вариант для печати.

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  • 40 стр. digital · 17 printable
  • Форматы: Hyperlinked PDF (iPad, light + dark) · printable PDF (US Letter + A4, colour + ink saver)
  • ZIP: 3.3 MB
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Подробное описание товара пока на английском.

Most planners assume you'll remember to use them. This one assumes you won't — so every daily page starts with a brain dump, narrows to a Must / Should / Could, and turns the day into visible hour blocks with a "what actually happened" column next to the plan. Each priority gets a first 2-minute step, because starting is the hard part.

The 40-page iPad edition is undated and fully hyperlinked: eleven tabs on every page, top links inside each section, and a Home dashboard. You get eight daily pages (duplicate them in your app), two weekly pages, Monday- and Sunday-start monthly calendars, four big dotted brain-dump pages, a 31-day habit tracker, a tiny-habits planner, two meds & symptoms logs, a dopamine menu, a low-energy day plan, morning and evening routine builders, a phone-call script with appointments log, an overwhelm plan, two weekly reviews, a done list, a time log, a break-it-down project page, waiting & someday lists and six notes pages. Light and dark versions are included.

Prefer paper? The download also contains a 17-page printable edition in US Letter and A4, in colour and an Ink Saver version, plus a one-page import guide for GoodNotes, Notability, Noteshelf, Xodo, Samsung Notes and Penly. The "How this planner works" page explains the strategies behind each section (externalising working memory, time blindness, task initiation, dopamine menus, body doubling, energy-based planning) in plain English. These are common ADHD coaching strategies, not medical advice.

Что вы получите

  • 40-page hyperlinked iPad planner (4:3 landscape) — light and dark files
  • 17-page printable edition — US Letter + A4, colour + Ink Saver
  • Daily page: brain dump → Must / Should / Could with 2-minute first steps → 6 am–10 pm blocks (plan vs what actually happened) → water, meds, food, movement, sleep → mood & energy → one win → tomorrow's first step
  • Dopamine menu, low-energy day plan, overwhelm plan, phone-call script, routine builders
  • 31-day habit tracker, tiny-habits planner, two 31-day meds & symptoms logs
  • Undated — duplicate pages in your app instead of buying a new planner each year
  • 1-page import guide for GoodNotes, Notability, Noteshelf, Xodo, Samsung Notes, Penly
  • Instant download · free lifetime updates · personal-use licence

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All pages of Ежедневный планер для СДВГ (цифровой + для печати)

Что внутри

Home dashboardLinks to every section plus "how to use it in 60 seconds".
How this planner worksThe ADHD-informed reasoning behind each page, in plain English.
Daily plan ×8Brain dump, top 3 with 2-minute first steps, 17 hour blocks (plan vs actual), quick checks, mood & energy, one win, tomorrow's first step.
Weekly plan ×2Seven day columns, priorities, appointments, things I keep forgetting.
Monthly ×2Undated 6-week calendar (Monday and Sunday start), goals, bills & renewals, dates I can't miss.
Brain dump ×4Big dotted pages with a do / delegate / defer / delete legend; two include a sorting column.
Habit tracker + tiny habits31-day tracker for 11 habits, plus an anchor → tiny behaviour → celebration recipe page.
Meds & symptoms log ×2Day-by-day doses, time taken, focus and mood ratings, side effects, questions for your prescriber.
Dopamine menuStarters, mains, sides, desserts, specials — with the concept explained and house rules.
Low-energy day planBare minimum, permission slip, done-is-better-than-perfect checklist, comfort list, people to text.
RoutinesMorning and evening builders with minutes per step and a weekly tick grid, plus a 15-minute reset.
Appointments & calls scriptFill-in phone script, questions to ask, notes, after-call steps and an appointments log.
Overwhelm planSix steps for right now, 5-4-3-2-1 grounding, early warning signs, what helps, who to contact.
Weekly review ×2, done list, time logWhat worked / didn't / change / wins; a ta-da list; guess-vs-actual timing to fix time blindness.
Break it down, waiting & somedayProject steps with 2-minute first moves; what others owe you; an ideas parking lot.
Notes ×6Two lined, two dotted, two grid pages.
Printable edition17 portrait pages (US Letter + A4, colour + Ink Saver) with the same daily, weekly, monthly, brain dump, habits, meds, dopamine, low-energy, routines, calls, review and notes pages.

Вопросы

Which apps does it work with?

Any app that opens PDFs with working links: GoodNotes, Notability, Noteshelf, Xodo, Samsung Notes and Penly are covered in the included import guide. Links respond in read-only / hand mode or when you tap with a finger.

Is it dated?

No. Everything is undated: write the date yourself, circle the weekday, and duplicate the Daily page in your app whenever you need more days. It never expires.

Does it work on Android?

Yes. Use Penly, Xodo or Samsung Notes on Android tablets — the same PDF files, same links.

Is a printable version included?

Yes. A 17-page portrait edition in US Letter and A4, in colour and an Ink Saver version, is in the same download.

Is this medical advice?

No. The planner uses common ADHD coaching and self-management strategies (brain dumps, time blocking, 2-minute first steps, dopamine menus, body doubling, energy-based planning). It does not diagnose or treat anything and doesn't replace care from your doctor, therapist or prescriber. The meds log is for your own records.

Can I write on it with an Apple Pencil or S Pen?

Yes — that's what it's designed for. Import the PDF into your note-taking app and write, highlight and tick boxes as usual. Zoom in for the hour rows.

How do I get the files?

Instantly after payment: a download link on the confirmation page and in your email. The ZIP contains the iPad files (light and dark), the printable files, the import guide, a README and the licence.

Отзывы

Отзывов пока нет — товар новый. Все отзывы здесь оставляют только подтверждённые покупатели.

Лицензия для личного использования в одной семье. Перепродажа и распространение запрещены. Доставляется как ZIP-файл сразу после оплаты. Физический товар не отправляется.