Your ADHD Brain's Natural Rhythms Worksheet

Use this worksheet to map your natural rhythms and create sustainable systems for both high-energy and low-energy days.

Consistency with ADHD can feel like trying to be the same person every single day when your brain literally changes from hour to hour. You create the perfect schedule on Sunday, feeling organized and capable. By Wednesday, that same schedule feels impossible and you're convinced you're just not disciplined enough. This isn't a character flaw. It's how ADHD brains cycle through natural energy peaks and valleys, but traditional planning pretends you're a steady-state machine.

This worksheet helps you stop fighting your cycles and start planning for them. You'll map your personal energy fingerprint with a simple daily tracker, identify your optimal times for different types of work, create a realistic "switch budget" that prevents burnout, and build separate systems for high-energy and low-energy days. It's designed to be flexible, forgiving, and actually sustainable when motivation inevitably fluctuates.

This worksheet pairs with our newsletter on why inconsistency is the hallmark of ADHD and how energy-based planning creates sustainable systems that work with your natural rhythms.