The only planner tip this ADHD mom could actually stick to

There are days when I look around at midday and realize I haven’t done anything I planned to do. The moment I remember that list, I freeze. As a mom with ADHD, this mental freeze is all too familiar. My brain spirals with everything I should be doing, and instead of taking action, I sit paralyzed by pressure and guilt.

The only thing that’s consistently helped me break this cycle? Planning in 15-minute chunks. Not for the whole day, just the next hour.

When I feel stuck, I set a timer and focus on one task for 15 minutes. That’s it. I only plan the next short window instead of trying to map out everything, which helps me stay grounded. When the timer rings, I check in: keep going, switch tasks, or pause. But I’m no longer frozen. I’m moving.

This trick changed how I manage my time completely. This ADHD-friendly planning method helps me stay present, and it works even during the most chaotic mom moments.

To make this easier, I created a 15-minute printable planner built for this exact method. It breaks your time into 15-minute slots, perfect for ADHD moms or anyone who feels overwhelmed by traditional planners.

You can get the 15-Minute Planner here. And if you’re ready for more, I have a full ADHD Life Planner in the shop designed with your brain in mind.

Planning doesn’t have to be perfect. It just has to work for you. If you’re a mom with ADHD, this method might be helping you out when you want to feel productive again.