Cycle day: (or mark N/A)
Brain Dump
Write everything down. No filter, no order.
Only #1 Counts
Pick three. Only the first one matters right now.
1
2
3
Not Today
Dumped it, not doing it. That's allowed.
Timer Block
Pick the smallest piece of #1. Set a timer for 10 minutes. Start there — not the whole thing, just the timer.
Started
Done
One Small Win
One small win that counts today, no matter how small:
Tonight
Two minutes. Sets up tomorrow so your morning brain doesn't have to.
Phone charging somewhere that isn't the bedroom
Tomorrow's meds / vitamins set out
Water by the bed
Wrote tomorrow's #1 below
Tomorrow's #1:
"This isn't about getting it all done.
It's about getting something done, on a day your brain didn't want to cooperate."
Where Was I In My Cycle
Circle the days you were bleeding. Put a dot on the days you felt off.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Wins This Week
Pull them from your daily pages. Yes, all of them count.
"A week is data, not a verdict."
Shade the days you bled. Dot the days you felt off — especially the week before. Then copy mood + energy from your daily pages.
= bleeding
= felt off
Day of Month
Mood
Copy your 1–5 from that day's page.
Energy
Copy your 1–5 from that day's page.
"Your hormones are not a character flaw. They're a variable — and variables can be planned around."
Start Here
Works on any device. On iPhone or iPad: tap Share → Save to Files, then open it from the Files app — tap any line to type. (Safari's preview is read-only.) Prefer handwriting? Open it in GoodNotes or Notability. On a computer: Preview, Adobe Acrobat, or your browser. Prints on letter paper.
This isn't a productivity system. It's a place to put things down so your brain doesn't have to hold them — one day, one small thing, one page at a time. Miss a day and there's nothing to catch up on. Just open to today.
Where Things Live
- Daily — one page a day. Brain dump it, pick one thing, ten minutes on it. That's the whole ask.
- Weekly — look back, not judge. What worked, what didn't, one thing to change.
- Cycle — mood, energy, and bleeding days, over time. Patterns, not blame.
- Reset — for the days it all falls apart. Start here when nothing else is working.
- Support — what this planner is (and isn't), and where to go for more.
Research backs this up: a 2025 review found ADHD-related cognitive functioning fluctuates across the menstrual cycle. (Wynchank et al., J Clin Med, 2025)
Three Things to Know
- Miss a day? Skip it. Don't do two tomorrow to make up for it.
- This isn't a to-do list for everything you own — it's for the one thing.
- Your energy isn't a character flaw. It's data. Write it down and move on.
"You don't need a better system. You need permission to stop white-knuckling the one you have."
Something's not moving. That's not a character problem — it's information. Start small enough that it's almost silly.
Right Now
Pick one. Just one.
Drink some water
Step outside, even for 30 seconds
Put on one song
Text one person — just "hey"
Lower the bar — what's the 2-minute version of the thing?
What's Actually Going On
No fixing yet. Just naming it.
The Smallest Next Thing
Not the whole task. The first move only.
My Own Resets
The things that have worked for you before. Fill this in on a good day, so it's here on a bad one.
"You don't have to want to do it. You just have to do the tiny, boring version of it."
Reach Out Sooner Rather Than Later If…
- Your anxiety, sadness, irritability, or emotional distress has persisted or is getting worse.
- Changes in sleep, appetite, energy, concentration, or motivation are interfering with daily life.
- You are struggling to keep up with work, school, relationships, parenting, or basic self-care.
- You are relying more often on alcohol, cannabis, medications, or other substances to cope.
- People close to you have noticed concerning changes in your mood, behavior, or functioning.
- You are experiencing severe mood shifts, unusually high energy, very little need for sleep, impulsive behavior, or feeling unlike yourself.
- You are having thoughts of harming yourself, wishing you were not here, or feeling that others would be better off without you.
- You cannot fully explain what is happening, but you know that something does not feel right.
You do not need to wait until symptoms become a crisis to ask for help.
Crisis Support
If you are in immediate danger, may act on thoughts of harming yourself or someone else, or cannot remain safe, call 911 or go to the nearest emergency department. For immediate emotional or suicide-related crisis support in the United States, call or text 988 or visit 988lifeline.org. Support is available 24/7.
This planner, and any booking or contact forms it links to, are not monitored continuously and should not be used for emergencies or urgent clinical concerns.
Disclaimer
The information and self-tracking tools in this planner are for general educational and informational purposes only. They are not a substitute for individualized medical or mental health evaluation, diagnosis, treatment, or emergency care. Using this planner or booking a consultation does not by itself establish a patient-provider relationship with Thorough Immersion Behavioral Health LLC or Beatrice Peku, DNP, APRN. Please consult a qualified healthcare professional regarding your individual needs.
"Filling out a page is not the same as being okay. If you need more than a page can hold, that's not a failure of the planner — reach out."