Focus OS

An ADHD planner with one thing on it.

Most planners hand you a forty-item wall and let you feel behind by Tuesday. This one has a NOW box that holds exactly one task, and a tiniest first move for every job you have been circling for a month.

Get Focus OS $12 One-time purchase · fillable + printable PDF · no account, no subscription

The Daily page

This is the page you actually live on. One thing in the NOW box. A maximum of three things queued behind it. A reward you are allowed to pick between tasks, and five body basics that are easy to forget on a bad day.

The Focus OS Daily page, filled in. A NOW box holds the single task 'Call the dentist'. A 'Next up (max 3)' column lists three more tasks, each paired with a tiniest first move such as 'Open the email, read it'. Below are a dopamine menu of small rewards, a row of body basics checkboxes, and a brain dump notes field. — A real page from the planner, with its form fields filled in — not a mockup.

Every task gets a stupidly small first move

“Do the taxes” is not a task you can start. “Find the folder” is. The Task List keeps both side by side, plus how many minutes the small version really takes, so starting stops being the hard part.

The Focus OS Task List page, filled in. Sixteen rows pair a task with its tiniest first move and an estimated minutes value: 'Call the dentist' with 'Look up the number', 2 minutes; 'Taxes' with 'Find the folder', 10 minutes; 'Cancel unused apps' with 'Open the bank app', 4 minutes. — The Task List page, as it ships.

Two rules, and the second one is the important one

One thing at a time

Only ever look at what is in your NOW box. The rest of the planner is still there; it just is not asking you for anything yet.

Falling off is allowed

Disappear for a week and there is nothing to back-fill. You start a fresh Daily page and carry on. No streak to break, no guilt page waiting for you.

Those two rules are printed inside the planner, on its Start Here page — they are how it is designed to work, not a promise about how your week will go.

What is in it

Daily The NOW box, next-up capped at three, tiniest first moves, dopamine menu, body basics, brain dump. Print or duplicate as many as you like.
Task List Every task paired with its smallest possible first move and a minutes estimate.
Brain Dump Somewhere sloppy to put everything so it stops rattling around.
Money A Subscription Leak Tracker for the recurring charges that are easy to lose track of.
Start Here A two-minute setup, then you never read instructions again.
Format One PDF with 373 fillable form fields. Fill it in with a PDF app that supports form filling, or print the pages and write by hand.
Price $12, once. No account, no subscription, nothing linked to your bank.

“Disappear for a week? Just start a fresh Daily page. No back-filling, no guilt.” — printed on the planner’s Start Here page

You do not need to do it all.

Just the next small thing. Come back to the Daily page whenever you drift.

Get Focus OS $12 Instant download · keep the file forever