Introducing The Mini ADHD Coach Digital Planner by Future ADHD!
created by two adhd brains...
Creators Grace Koelma and Alice Gendron share an exclusive behind-the-scenes look at how the planner collaboration came to be.
in 2024, the mini adhd coach will be cheering you on from inside your future adhd planner...
the digital planner
Looking for printable? Switch at the bottom of this page :)
Inside the planner
Work & Focus
** Unique visual tools I invented (based on the neuroscience) to specifically help ADHD brains:
⌂ The Hyperfocus Lotus (to playfully remind you to eat, take breaks, use the bathroom and drink water during periods of hyperfocus)
⌂ Productivity Power Petals
⌂ Phone call focus pages (so you can pay attention to your friend’s vent session instead of tuning out)
Domestic Domination - Home
⌂ Digital de-clutter guide
⌂ Home declutter guide
⌂ Meal planner (two variations)
⌂ Categorized Grocery list
⌂ Plant health tracker (🥀 > 🌹)
⌂ Pet feeding tracker 🐕🦎
'The Mini ADHD Coach' Planner covers
There are 14 fun covers for you to choose from, with space to add your own title and name if you wish :)
Project (Notebook stack)
⌂ 5 blank notebooks for you to keep track of your creative ideas & projects
Unwind Unmind - Mental Health
** Unique visual tools I invented (based on the neuroscience) to specifically help ADHD brains:
⌂ The Hyper-focus Lotus (to playfully remind you to eat, take breaks, use the bathroom and drink water during periods of hyperfocus)
⌂ Productivity Power Petals
⌂ Phone call focus pages (so you can pay attention to your friend’s vent session instead of tuning out)
BONUS 1: 330 Digital Stickers
Your planner download comes with 90 exclusive digital stickers from The Mini ADHD Coach, as well as our Future ADHD library of 240 digital stickers, so that’s 330 stickers in total. You can import the digital stickers as PNG images to your annotation app of choice (eg. Goodnotes, Notability, Samsung Notes). Tutorial videos included! :)
BONUS 2: The Mini ADHD Coach Coloring pages
The Mini ADHD Coach planner includes an exclusive coloring section with coloring pages (hand-drawn by Alice) to help you relax and recharge.
2024 Calendars (+ lifetime updates)
⌂ 2024 dated calendar (Sun or Mon start)
⌂ LIFETIME UPDATES to access all future annual editions of the planner (2025 & beyond)
Get It Done - Productivity and Planning
⌂ Daily planner (in multiple layouts, ADHD specific)
⌂ Weekly planner
⌂ Monthly overview
⌂ ‘Do it with dopamine’ (multiple formats – reward-based templates for completing boring tasks)
⌂ Get It Done to-do list with reward sections (weekdays & weekends)
⌂ Div/Con planning – to help you move from brainstorm ideation to logical action
⌂ Real-world priorities template (based on the Eisenhower Matrix)
Science Tips - Understand the ADHD brain
The planner includes 7 ‘science explainer’ pages where I cover the latest research on ADHD and link it to areas like:
⌂ ADHD & time perception
⌂ Divergent & convergent thinking
⌂ ADHD & money
⌂ ADHD & motivation
⌂ Why ADHD minds wander
⌂ ADHD & exercise
⌂ ADHD hyperfocus
Remember Stuff - tracking tools
⌂ New friend names – tracker (so you never awkwardly forget someone’s name again)
⌂ D&Ms with friends – tracker
⌂ #ADHDtax (yes it’s a thing) – tracker
⌂ Hyper-focus list to store all the information you deep-dive into
⌂ Parcel arrival – tracker (so you don’t forget those 5 widgets you ordered 📦)
⌂ Podcasts I need to finish – tracker
⌂ Books I started – tracker
⌂ Assignment due date – tracker
⌂ Passwords – tracker
Healthy Habits & Goals
I get it. Habits and goals feel weird and hard. The Future ADHD planner includes guided tips and suggestions the whole way through – and this section is no exception… filled with practical breakdowns and actionable steps, based on the latest behavioural science. ✔️
⌂ The self-care assessment wheel
⌂ Habit visualisation and habit tracking (including my unique journey mode!)
⌂ Habit evaluation step by step
⌂ Daily habit checkboxes on daily/weekly layouts
⌂ Self-limiting belief reframing
Self-Care
These trackers all link to the goals you’ve set in the previous section.
⌂ Mood tracker
⌂ Self-care routine
⌂ Sleep tracker
⌂ Screen time tracker
⌂ Fitness tracker
⌂ Blank tracker
⌂ Notes for/from therapy
⌂ ADHD coaching session notes
⌂ Medication & appointment trackers
Conscious Cash - Finances & Budgeting
This section contains a mix of standard budgeting templates you’re used to, plus innovative and new budgeting templates specifically designed to help the ADHD brain when it comes to money management. You won’t find our unique ADHD budgeting templates (like the Div/Con savings goal, 10&10 rule or Impulse Buy checklist) anywhere else!
⌂ Household budget
⌂ Vacation budget
⌂ Income vs. Expenses
⌂ Subscription tracker (because… ADHD tax)
⌂ Debt check-in
⌂ Debt dissolver
⌂ Impulse buy checklist (guides you to decision making when you’re feeling impulsive)
⌂ 24 hr cart list (designed to reduce impulsive online shopping 🛒)
⌂ Takeout tracker
⌂ Spending habit tracker
⌂ Bill tracker
⌂ Blank trackers
⌂ Savings wishlist
⌂ Future self savings jar
⌂ Div/Con savings goal
⌂ The 10 & 10 rule (my custom invention to create dopamine-fuelled savings goals 🤑)
⌂ Clutter cash
⌂ Gift budgeting
⌂ Money tips
⌂ Bank account details (no more out-of-sight, out-of-mind 😅)
⌂ Money Honey date nights (accountability buddy system)
⌂ My money history
⌂ My money future
Get your mini adhd coach planner
In 2024, The Mini ADHD Coach will be there for you inside your planner, a source of comfort and understanding for those navigating life with ADHD.
LIFETIME UPDATES (buy once, use forever!)
choose between 365-day linked and build-your-own versions
user-friendly tutorials and dedicated support to help you get started
instant download
commonly asked questions
Is this an app and will it work on my device?
This is a digital planner that needs to be imported to an annotation app in order to work. It’s not an app itself. The PDF contains hyperlinks which means the planner operates just like an app when it’s imported into an app like Goodnotes, Noteful, Notability, Xodo or Samsung notes.
View the full list of compatible apps for iOS & Android here.
Using an annotation app also allows you to write with your finger or a digital pen (such as an Apple Pencil), so it feels just like a paper planner. There will be some installation required, but we have simple tutorial videos to help you. We also have a dedicated support team ready to help you, contact them here.
Is this planner suitable for kids or teens?
This is our all-ages planner, full of kid-friendly illustrations! While it’s not designed specifically for kids, the templates are suitable for all ages, and many would be applicable for children around 10+ (with parent support) and teens. The Mini ADHD Coach is a friendly little character throughout who acts like a little guide, and shares handy tips.
Note: While the original Future ADHD planner has a ‘Get Sh*t Done’ section, the TMAC version does not contain expletives, so that it’s accessible to all ages.
What does lifetime updates mean?
Lifetime updates are included with your purchase for the color you choose – in this case The Mini ADHD Coach version. Our ‘lifetime updates policy’ is an integral part of Future ADHD’s mission to make access to quality ADHD resources affordable for everyone, and reduce #ADHDtax and hidden subscription costs. You’ll get access to future versions of your planner, including calendar updates for 2025 (and beyond), so you’ll only need to purchase this planner once. If you want another color version in future, that is a separate purchase.
Get your mini adhd coach planner
In 2024, The Mini ADHD Coach will be there for you inside your planner, a source of comfort and understanding for those navigating life with ADHD.
LIFETIME UPDATES (buy once, use forever!)
choose between 365-day linked and build-your-own versions
user-friendly tutorials and dedicated support to help you get started
instant download
bonus #1: tmac coloring pages
The Mini ADHD Coach planner includes an exclusive coloring section with coloring pages (hand-drawn by Alice) to help you relax and recharge.
bonus #2: digital sticker pack
As part of your purchase, you’ll get an exclusive TMAC sticker pack to download and insert the fun little characters into your digital planner. Great for highlighting parts of your notes and for an extra little dopamine hit.
bonus #3: mini coloring cards
Handy carry cards featuring colour to calm and symmetry stress-relief (so you can take them with you when you don’t have your device).
commonly asked questions
What's the scientific basis?
Grace here! At Future ADHD, our work in supporting ADHDers is based on scientific evidence, and is holistic, strengths-based and curiosity-driven. We’ve developed unique, evidence-based frameworks and templates that help us organize our lives and schedules in a way that makes sense to our brains. In my work developing the Future ADHD planner, and generally in my role as an ADHD educator, I reference empirical studies, meta-analysis, phenomenological (qualitative) studies, and books or lectures by ADHD psychologists and other experts. I also consult my own lived experience, as that is a valid source as well.
What does lifetime updates mean?
Lifetime updates are included with your purchase for the color you choose – in this case The Mini ADHD Coach version. Our ‘lifetime updates policy’ is an integral part of Future ADHD’s mission to make access to quality ADHD resources affordable for everyone, and reduce #ADHDtax and hidden subscription costs. You’ll get access to future versions of your planner, including calendar updates for 2025 (and beyond), so you’ll only need to purchase this planner once. If you want another color version in future, that is a separate purchase.
Is this an app?
No, this is not an app. It is a custom-designed PDF with hyperlinked layers. This means the PDF operates like an app when it’s imported into an annotation app like Goodnotes, Notability, Xodo or Samsung notes. Full list of apps listed in the next section (below this drop down). There will be some installation required, but we have simple tutorial videos to help you. We also have a dedicated support team ready to help you, contact them here.
Can I sync between devices (like my phone and my tablet)?
Yes, you can sync between devices that have the same app installed (and if you’re logged in with the same account on both apps, like Goodnotes for example).
What makes this planner neurodivergent friendly?
When I created this planner, I thought long and hard about what a planner would look like that was truly designed for ADHD brains. One of our key traits is curiosity; we have a hard time getting onboard with a new system if we don’t understand why it’s important. That’s why, in every section of the planner, we’ve included scientific explanations, backed by research, to show you exactly how our templates are tailored to support your uniquely creative, unpredictable, and always fast-brained ADHD mind.
There are over 270 pages, with tons of options so you can customize to suit your brain, your lifestyle and your habits. It’s guilt and shame-free, and comes with tutorial videos to guide you as you get set up. Finally, you get lifetime access to updates with no hidden fees: no hidden #ADHDtax. Living with ADHD in a world that isn’t designed for neurodivergents is a challenging journey. No matter what your story is, the Future ADHD planner offers you a safe place where your brain makes sense – a way to re-frame your struggles, unshame your past, and learn to work with your ADHD brain.
Is this planner suitable for kids or teens?
This is our all-ages planner, full of kid-friendly illustrations! While it’s not designed specifically for kids, the templates are suitable for all ages, and many would be applicable for children around 10+ (with parent support) and teens. The Mini ADHD Coach is a friendly little character throughout who acts like a little guide, and shares handy tips.
Note: While the original Future ADHD planner has a ‘Get Sh*t Done’ section, the TMAC version does not contain expletives, so that it’s accessible to all ages.
Can I print the digital planner?
Both printable and digital planners come as a PDF, so you can technically print the digital planner just like any PDF. Our only caveats are:
● the digital planner is built for tablet/iPad size screens and won’t print perfectly sized on A4 or US Letter – there will be lots of white space
● the background on some of our digital planners isn’t always white, so you may go through a fair bit of ink. This is why we recommend buying our printable specific version if you want to print.
Can I use the planner in landscape mode?
The Future ADHD planner has been designed intentionally in portrait mode so there’s no too much information on one page. ADHDers often report getting overwhelmed easily and research shows we are sensitive to sensory overload, so this portrait mode means you can focus just on what’s on the page in front of you.
Get your mini adhd coach planner
In 2024, The Mini ADHD Coach will be there for you inside your planner, a source of comfort and understanding for those navigating life with ADHD.