Most planners fail ADHD brains for three structural reasons: they take an hour to set up (abandoned by day two), they ask you to pick "the most important" thing from 40 tasks (the hardest possible question), and they punish skipped days with streaks and red badges — turning one missed day into a reason to quit entirely.
THE OUTCOME
A planning system with near-zero daily friction: set up in 5 minutes, run your morning in 3 taps, and when you fall off (everyone does), restart in one tap with zero "catching up." The signature Energy Picker asks one easy question — "what fits the energy I actually have?" — and hands you the one right task.
WHO THIS IS FOR
Adults with ADHD who have abandoned planners, apps, and bullet journals
Anyone whose brain shuts down at "pick your top priority"
People who want a gentle system: no streaks, no shame mechanics, fresh start any day
Notion users who want the same system as a Notion workspace (full rebuild pack included)
WHAT'S INCLUDED (exact files)
The-5-Minute-Day-App.html — the complete planner as ONE self-contained file. Opens in any browser, works offline, no account, no install. Your data stays in your browser (localStorage); nothing uploads anywhere.
TODAY: date header, Top-3 slots, one-tap focus mode (one task fills the screen with a 5/10/25-min gentle timer), warm celebration when you finish
BRAIN DUMP: one big input — type anything, Enter adds it to the Inbox instantly; triage items into tasks (with energy/time prompts), Later, or delete
TASKS: full list with status (Inbox / Next up / Later / Done), energy needed (Low/Med/High), time estimate (5/15/30/60+ min), optional due date; filter by energy and time
⚡ ENERGY PICKER: tap your current energy + minutes you have → the app suggests ONE matching task ("show another" cycles through fits)
WEEKLY RESET: 15-minute guided 6-step ritual with checkboxes that reset weekly
DONE ARCHIVE: completed tasks as "evidence you're doing better than you think"
Notion-Template-Pack/Notion-Build-Guide.pdf — rebuild the entire system in Notion in ~30–45 minutes: exact page tree, every database property and option, every view with filters and sorts, the Daily Page template's exact blocks, and copy-paste-ready formulas (e.g. "Days in Inbox")
Notion-Template-Pack/Tasks-Database-Import.csv — 12 sample rows for the Notion Tasks database
Notion-Template-Pack/Daily-Log-Import.csv — 5 sample rows for the Daily Log database
Quick-Start-Guide.pdf — the method in plain language: why planners fail ADHD brains, 5-minute setup, 3-tap morning routine, the energy rule, the restart protocol, FAQ
Weekly-Reset-Worksheet.pdf — printable one-page reset ritual for pen-and-paper weeks
README-license.txt — contents, formats, license, support
HOW IT WORKS
Download the ZIP → double-click The-5-Minute-Day-App.html → tap "Clear sample data" → add a few real tasks in Brain Dump → pick your Top 3. Morning routine: 1) glance at Today, 2) stuck? tap Energy Pick and do the one thing, 3) use Focus mode with the timer. Weekly: 15 minutes with the Reset ritual (in-app or printed worksheet).
FORMATS & COMPATIBILITY
App: any modern browser (Chrome, Safari, Firefox, Edge), desktop or mobile; works offline; add to home screen for one-tap access
Notion pack: requires a free Notion account (only if you want the Notion version)
PDFs: any PDF reader
PREREQUISITES
None for the app. A free Notion account only if using the Notion rebuild pack.
LIMITATIONS & DISCLOSURES
This is a planning and productivity tool — NOT medical advice, diagnosis, or treatment for ADHD or any condition. It makes no medical claims.
The Notion pack is a guided rebuild pack (step-by-step guide + CSV imports), NOT a one-click Notion duplicate link — stated plainly here and in the guide.
The app and the Notion system do not sync with each other — pick one home base.
App data lives in your browser's localStorage: use Export backup weekly; clearing browser data erases it unless exported.
Sample tasks in the app and CSVs are fictional examples.
DELIVERY & ACCESS
Instant download as a ZIP file (The-5-Minute-Day-v1/) after purchase. Yours to keep; free updates to v1.x.
LICENSE
Licensed to you, the buyer, for personal use. You may not resell, share, redistribute, or republish these files.
FAQ
Is this a treatment for ADHD? No — it's a planning tool with a friendlier design. It doesn't diagnose, treat, or cure anything.
Do I need the internet or an account? No. The app is one HTML file that runs offline; your data stays on your device. (Notion pack needs a free Notion account.)
What if I skip days or weeks? Then you skipped them. Open Today, pick one thing, continue. Falling off costs you nothing here.
Can I use it on my phone? Yes — it's responsive and works in any mobile browser; add it to your home screen.
How do I back up my data? Tap Export backup in the app (top right) weekly to download a JSON file; Import backup restores it anywhere.
QA NOTE
The app passed 14/15 automated functional checks in a headless test harness (boot, sample seeding, brain-dump add, triage conversion, energy-picker matching logic, task completion + celebration, Top-3 + focus + timer controls, weekly-reset persistence, intention saving, done archive, sample-data clearing, backup export). The single "failure" was a test-regex false positive: the word "streak" appears once, in the phrase "no streaks, no guilt." A live-browser screenshot render was unavailable in the build environment, so preview images 1–2 are faithful mockups of the app's real interface and copy.
What's included
The 5-Minute Day App (single HTML file) — the complete planner in one self-contained file: opens in any browser, works offline, no account, no install; your data stays in your browser. Today view with Top-3 + focus mode with a gentle timer · Brain Dump inbox · Tasks with energy + time filters · Energy Picker that suggests ONE matching task · 15-minute Weekly Reset ritual · Done archive · sample data preloaded, one-tap clear, Export/Import JSON backup
Notion Build Guide (PDF) — rebuild the entire system in Notion in ~30–45 minutes: exact page tree, every database property, every view, the Daily Page template, copy-paste formulas
Tasks Database Import (CSV) — 12 sample rows for the Notion Tasks database
Daily Log Import (CSV) — 5 sample rows for the Daily Log database
Quick-Start Guide (PDF) — the method in plain language: why planners fail ADHD brains, 5-minute setup, 3-tap morning routine, the energy rule, the restart protocol, FAQ
Genuinely zero-friction: one input, one Enter, task captured — no required fields anywhere
Anti-guilt by design: no streaks, no "days missed," no red overdue shaming; the restart protocol is one tap
Energy-based picking, not priority guilt-tripping
Tested: 14/15 automated functional checks passed (see QA note below)
Works offline; your data never leaves your device
Frequently asked questions
Is this a treatment for ADHD?
No — it's a planning tool with a friendlier design. It doesn't diagnose, treat, or cure anything.
Do I need the internet or an account?
No. The app is one HTML file that runs offline; your data stays on your device. (The Notion pack needs a free Notion account.)
What if I skip days or weeks?
Then you skipped them. Open Today, pick one thing, continue. Falling off costs you nothing here.
Can I use it on my phone?
Yes — it's responsive and works in any mobile browser; add it to your home screen.
How do I back up my data?
Tap Export backup in the app weekly to download a JSON file; Import backup restores it anywhere.
The 5-Minute Day — ADHD Planning System
A planner built for ADHD brains: 5-minute setup, Top-3 daily plan, instant brain dump, and an energy-based task picker. Instant-use offline app + full Notion rebuild pack. No streaks, no guilt.
