Traditional to-do lists can be overwhelming, especially with ADHD. This simple Notion dashboard helps you stay on track without the stress.
Summary: ADHD brains need clarity, quick access, and flexibility. This free Notion dashboard template is kept simple with one task database, a structured daily triage process, and key ADHD-friendly features like tasks due today, health reminders, and a quicklink to GoblinTools.
ADHD Notion dashboard template
Traditional to-do lists can feel overwhelming. You find yourself staring down the barrel of 1000 tasks and don’t know where to start. Enter the ADHD-friendly personal dashboard: a well-structured task dashboard to help you stay organised without feeling swamped.
I designed this (free!) Notion template to help my ADHD partner manage his work tasks. ADHD brains thrive with visual clarity, quick access, and flexibility, so it’s purposefully simple with just ONE task tracking database and a suggested daily task triage process to follow. It can be used for either work or home tasks.
Everything in this template has been curated and tested with ADHD in mind, but can be used by anyone — especially busy individuals, freelancers, and small business owners who have a lot of computer-based tasks.
Notion is highly customisable, so start with the template then adjust to suit your own needs and quirks. Change the font. Add an icon and cover image that you love. Pin your most-used views or pages. Use the built-in /toggle feature to collapse sections. Pop in a few cat memes 😽
Video run through (11min):
Key features of an ADHD-friendly dashboard
What makes a dashboard ADHD-friendly? Here’s what’s included in ours:
- Personal mission and values
- Set a focus for your day (ie. the most essential task)
- Start of day setup and end of day pack-down processes
- Taskboard views designed to reduce overwhelm (default to just what’s due today)
- Quicklink to GoblinTools for help to breakdown tasks
- Focus playlist
- Health reminders
- ADHD resources
If you’re creating your own in other system, consider the following features:
- Avoid information overload – keep it simple and functional
- Quick capture section – a brain dump space for ideas and tasks
- Prioritised task view – highlight the most important things first
- Time awareness – include due dates, deadlines, or a “Due today” focus area
- Low-energy mode – create a filter for “Easy Wins” (low-effort tasks)
- Low friction navigation – easy buttons, colour coding, and minimal clicks
- Flexible and adaptive – try to create a structure that can adjust to high or low energy days
Template preview
Here’s what our template looks like out of the box:
And default taskboard views:
Putting it into practice
If you’ve made it this far, it’s time to get your free template and set it up 🏗️
A well-structured dashboard can help you stay organised by keeping the focus on certain tasks, rather than trying to wade through your whole list at once, but start simple! I like Tim Ferriss’ concept of the Minimum Effective Dose here, AKA “the smallest dose that will produce a desired outcome”. In this context, what’s the minimum amount of information you can include in your task dashboard that will be useful to your workflow? If something feels cluttered or unused, simplify or remove it.
I also like to set aside a chunk of time at the end of each week to reflect on ‘the week that was’, to adjust my tasks/systems, incorporate any learnings and reset before the next week rolls up. For example, if I set myself 10 major tasks each week and only ever get through 5, that may be a sign to adjust my expectations, or scrutinize whether there’s a consistent reason for the blowout which could be addressed. (Hey, a business process review might come in handy in that case!)
If you’re ready to sign up for a new task management system we obviously love Notion, but if it’s not for you, try one of these alternatives:
- Use this referral link to try Todoist for free
- Use this referral link to get started on Monday’s free plan
- Use this referral link to get started on ClickUp’s free plan
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