Planning that works with your dopamine, not against it
Free ADHD tools + printable planners built for brains that run on rewards, not discipline.
How the dopamine system works
ADHD brains undervalue rewards that aren't immediate. That's why giant to-do lists fail and tiny wins work. Our system is built on three rules:
Break every task into steps so small your brain can't refuse them. Each checkbox = a dopamine hit.
Points, streaks, and a dopamine menu. Your brain stays engaged when wins are immediate and visible.
Missed a day? It costs exactly one day — never the whole system. No guilt spirals.
Free ADHD tools
No signup. Everything runs in your browser.
Dopamine Menu Generator
Answer 3 questions, get a personalized reward menu.
ADHD Daily Planner
Top 3, micro-tasks, and dopamine points for today.
Visual Routine Builder
Build a visual routine block by block.
Task Breakdown Generator
Paste a scary task, get tiny steps.
Reward Habit Tracker
Streaks + points for your habits.
Time Reality Check
Train your time estimation, beat time-blindness.
Focus Sprint Timer
15/25/45-minute visual focus sprints.
Frequently asked questions
Is this medical advice?
No. Plan With Dopamine is educational and productivity-focused. It is not a diagnosis or treatment — talk to a professional for medical questions.
Are the tools really free?
Yes — every tool on this site is free forever, no account needed. The paid planner is the printable, expanded version of the same system.
Do I need to print the planner?
No. It works printed on paper or imported into tablet apps like GoodNotes and Notability (hyperlinked version included).
What if I miss a day?
Then you missed a day. The system is designed so restarting costs nothing — no broken streaks, no guilt.