ADHD FlowGrid - Notion template

ADHD FlowGrid is built for the minds that can’t fit into “normal” productivity systems — the ones who try every new planner, habit tracker, and time-blocking app, only to burn out or abandon them mid-week. This system doesn’t expect perfect consistency or force linear routines. Instead, it adapts to how your energy and focus naturally rise and fall, helping you stay grounded even when your motivation vanishes or your brain jumps from “econ reading” to “deep sea documentaries.”

At its core, FlowGrid uses energy-based task management — you tag each task by how much mental effort it needs (High ⚡, Medium 🌤️, or Low 🌧️). Your Notification panel then automatically shows what fits your current energy, so when you feel scattered or drained, you still see small, doable wins that keep the momentum going. No guilt. No decision paralysis. Just a clear, adaptive focus guide that moves with your brain instead of against it.

To close the loop, a gentle Daily Review helps you check in — not to judge what didn’t get done, but to reflect on what felt right, what drained you, and what supported your focus. Over time, you’ll spot patterns, find your best energy rhythms, and build consistency naturally. ADHD FlowGrid isn’t another system demanding perfection — it’s your compassionate structure, designed to turn chaos into clarity and help you find flow, one day at a time.