ADHD Focus OS — Notion Planner for ADHD | Task Manager, Brain Dump & Dopamine Menu | Neurodivergent Productivity System
ADHD Focus OS — A Notion Planner Built for How Your Brain Actually WorksThis isn't a productivity template with your name on it. Every design decision in ADHD Focus OS addresses a specific ADHD obstacle — time-blindness, decision fatigue, inconsistent energy, and the motivation-vs-interest split that makes standard planners useless after week one.WHAT'S INSIDE✅ Task Queue (Kanban Board)Four columns: Now / Next / Later / Someday. Every task has a Time Estimate (so "later" becomes a real number, not a vague threat) and an Energy Level tag (so you stop torturing yourself into high-effort tasks on low-energy days).🧠 Brain DumpZero-friction capture. Nothing needs sorting to go in. Dump it now, process it later. The inbox that stops things from falling out of your head.🍬 Dopamine MenuPre-filled with 7 starter rewards in three tiers: Quick Win (5 min), Treat (15 min), Big Reward. Choose your reward BEFORE you start working — knowing it's waiting is the trick.🔋 Energy & Mood Check-InA 10-second daily log. Match your tasks to your actual energy, not the energy you wish you had. Low-energy days get low-effort tasks. Simple.⏱️ Focus SessionsA body-doubling log. Track your focus blocks with a 1–5 rating. Patterns emerge. Momentum compounds.🏠 Daily DashboardOne page that surfaces everything: today's Now tasks, your energy check-in, your Dopamine Menu, and your Brain Dump. Open this every morning. Don't navigate anywhere else.WHY IT WORKS DIFFERENTLY• Time-blindness accommodation: every task has an estimate. "30 min" is real. "something I should do" isn't.• Low cognitive load: 4 kanban columns. No sub-projects. No nested hierarchies to get lost in at 2pm.• Momentum over motivation: the Dopamine Menu exists because waiting to feel motivated is a trap.• Visual queue over lists: you see status, you don't remember it.• Frictionless capture: Brain Dump requires zero decisions to use.WHAT YOU GET• Instant Notion template (duplicate in one click)• 6 pre-built pages: Dashboard, Task Queue, Brain Dump, Dopamine Menu, Energy Check-In, Focus Sessions• Pre-seeded Dopamine Menu with 7 starter rewards• 3 sample tasks in the Task Queue so you see it working immediately• Welcome guide with step-by-step setup (5 min max)• Free updates for lifeREQUIREMENTSFree Notion account (notion.so). Works on desktop and mobile. Not affiliated with Notion.
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