Build a week that expects you to be human.

If strict routines have never quite worked for you, you are not alone.

Many ADHD adults try to copy productivity systems that look impressive on paper but collapse by Wednesday. Not because you are incapable. Not because you lack discipline. But because your brain needs flexibility, visibility, and recovery space built in.

A rigid week assumes your energy is stable. ADHD energy is not.

Instead of building a perfect week, let’s build a supportive week.

One that expects dips. One that allows overflow. One that includes dopamine resets and delegation points.

Why Traditional Weekly Planning Fails ADHD Brains

Most weekly templates assume:

You will feel the same every day
You can estimate time accurately
You will transition smoothly between tasks
You will not get derailed

For ADHD brains, that is rarely realistic.

What actually works is a week designed around:

Energy levels, not just time slots
Overflow buffers
Built in resets
External support points

You do not need a tighter system. You need a kinder one.

Step One: Plan Around Energy, Not Just Tasks

Instead of filling Monday to Friday with tasks, divide your week into three types of energy:

High focus energy
Medium admin energy
Low capacity energy

Then assign tasks accordingly.

Here is a simple example:

Energy Level	Best Task Types
High Focus	Creative work, planning, deep problem solving
Medium Energy	Emails, follow ups, scheduling, admin
Low Capacity	Organising files, light tidy up, short check ins

This allows your week to flex with your nervous system instead of fighting it.

Step Two: Add an Overflow Buffer

ADHD brains often underestimate how long things take. Instead of pretending that will change overnight, plan for it.

Choose one afternoon per week as your Overflow Buffer.

This is where unfinished tasks go. No shame. No catch up panic. Just realistic spill over space.

When overflow is expected, it feels manageable.

Step Three: Build In Dopamine Resets

If you only schedule output, your brain will eventually stall.

Add short, intentional dopamine resets:

A 20 minute walk
A music break
A body double call
A creative side task

These are not distractions. They are maintenance for your nervous system.

A sustainable week includes fuel.

Step Four: Add Delegation Points

Your week should show you where you are overloaded.

At the end of your weekly planning, ask:

What feels heavy?
What could someone else help with?
What is draining more energy than it should?

Mark these as delegation points.

It might be inbox sorting. Appointment booking. Follow up emails. Accountability check ins.

Support is not a luxury. It is a strategy.

A Flexible Weekly Template Example

Here is how a supportive week might look:

Day	Focus Theme	Support Built In
Monday	Planning and high focus work	Morning body double session
Tuesday	Admin and communication	Inbox support or VA follow ups
Wednesday	Creative or project work	Scheduled dopamine reset break
Thursday	Overflow buffer	Light admin only
Friday	Review and reset	Weekly check in call

Notice this week does not demand perfection. It expects humanity.

The Goal Is Stability, Not Intensity

A good ADHD week is not packed. It is supported.

It has:

Clear focus themes
Breathing room
Built in resets
Visible support

When your week holds you, you do not have to hold everything in your head.

Want Help Rebuilding Your Week With Real Support?

If you are tired of trying to hold everything together on your own, this is your chance to test what support actually feels like.

Our $99 One Week Trial Offer gives you:

• 3 hours of support with an ADHD friendly VA
• Flexible use across 7 days
• Help with admin, planning, accountability, or overflow
• Structure that works with your brain, not against it

You do not have to commit long term. You just get to experience what it is like to have someone in your corner.

If you are curious what your week could feel like with real support, you can learn more and secure your trial below.

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