Now, Not Later — ADHD Anti-Procrastination Planner

You're not lazy. Starting is just genuinely hard.

For ADHD brains, procrastination isn't a willpower problem — it's task paralysis, a wall of awful built from boredom, overwhelm and fear. Now, Not Later meets it where it lives. Instead of demanding motivation you don't have, it shrinks the start until beginning is almost silly, helps you name exactly what's blocking you, and turns "later" into "now" with timers, frogs and one small first domino.

One tiny push. That's all it takes to get moving.

Why it feels different

• 🁢 The 5-Minute Start — a two-minute version of any task, so starting is too easy to refuse.
• 🧱 Name the Wall — boring, hard, scary or unclear? Each block has its own antidote, ready to apply.
• 🐸 Eat the Frog — do the one dreaded thing first, and the rest of the day rolls downhill.
• ⏱️ Focus Sprints — short, timed bursts that turn an endless task into a short game with an end.
• 🪜 Break It Down & If-Then Plans — slice big tasks into a tiny first step, and pre-decide the moment so resistance never gets a vote.
• 💛 Reset the Spiral — self-compassion pages to break the guilt loop that keeps procrastination going.

What's inside — 19 hyperlinked pages

• Intention & how-to (why ADHD procrastinates — and what actually helps)
• Home dashboard
• The 5-Minute Start · Name the Wall · Now / Schedule / Drop
• Eat the Frog · Focus Sprints · Break It Down
• If-Then Plans · Body-Double & Accountability
• Procrastination Log (spot your patterns) · Make Time Visible
• Daily Now · Weekly Momentum · Reset the Spiral · Notes

Works where you plan

Import once and use it on your tablet in GoodNotes, Notability, or any PDF app — tap the tabs to move around. Or print any page, any size, as often as you like.

This is a DIGITAL download — you'll receive 3 hyperlinked PDF files. No physical item will be shipped.