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How to Use ClickUp for ADHD Planning

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How to Use ClickUp for ADHD-Friendly Planning

ClickUp can be set up as an ADHD-friendly workspace that reduces overwhelm, breaks tasks into clear steps, and keeps everything in one place so you can focus on what matters most.

This how-to guide walks you through configuring ClickUp to mirror the most helpful ADHD planning ideas from popular templates, including routines, dashboards, and simple project views.

Why Set Up ClickUp for ADHD Management?

Many people with ADHD struggle when tools are cluttered or complicated. The goal is to make ClickUp feel:

  • Simple to open and use every day
  • Calm and visually clear
  • Supportive of short attention spans
  • Structured enough without being rigid

The source inspiration for this guide is an ADHD template article from Notion workflows, which you can read at this detailed comparison. Below is a step-by-step way to recreate the useful ideas in a ClickUp workspace.

Step 1: Create an ADHD-Friendly Space in ClickUp

Start by creating a dedicated Space in ClickUp for ADHD planning. This keeps personal routines and focus tools separated from work or other projects.

  1. In the sidebar, click the option to create a new Space.

  2. Name it something calming, like ADHD HQ or Life Hub.

  3. Pick neutral or soft colors to avoid visual overload.

  4. Turn off any features you do not need yet (for example, time tracking) to keep it minimal.

Within this Space, you will add Lists and Folders for routines, tasks, and long-term goals.

Step 2: Set Up a Daily Planner in ClickUp

The core of an ADHD-supportive system is a realistic, visual daily plan. In ClickUp, you can build this using one main List and a few helpful views.

Create a Daily Tasks List in ClickUp

  1. Create a Folder called Daily Life inside your ADHD Space.

  2. Inside that Folder, create a List named Today or Daily Planner.

  3. Add tasks for everything that really must happen today, including small items like take meds or drink water.

Keep this List short. Use it to externalize your working memory rather than capture every idea.

Use Simple Views in ClickUp

To reduce overwhelm, use only a few views:

  • List view: A clean checklist for the day.
  • Board view: A kanban-style layout like To Do, Doing, Done.
  • Calendar view: For time-based tasks and appointments.

In each view, hide unnecessary columns and fields so you see only the basics: task name, due date, and status.

Step 3: Build Recurring Routines in ClickUp

Routines help ADHD brains by reducing decision fatigue. You can convert consistent tasks into recurring items in ClickUp.

Identify Your Core Routines

Create a List called Routines in your ADHD Space and add tasks for:

  • Morning routine
  • Evening shutdown
  • Weekly reset
  • Monthly review

Within each routine task, add subtasks or checklist items so you never have to remember the steps from scratch.

Set Recurring Tasks in ClickUp

  1. Open a routine task (for example, Morning routine).

  2. Set a due date and choose the recurring option.

  3. Pick a pattern like every weekday or every day.

  4. Choose whether ClickUp should create a new task or reschedule the same one after completion.

This ensures that even if you forget to plan, your routines automatically appear in your day.

Step 4: Create an ADHD Dashboard in ClickUp

Dashboards or command centers are especially helpful for ADHD because they show only what truly matters right now. You can build a similar control panel directly in ClickUp.

Design a Simple Control Panel

  1. From your ADHD Space, add a new Dashboard.

  2. Name it something motivating, like Today’s Focus.

  3. Add a few focused widgets, such as:

    • Tasks due today
    • Overdue tasks (limit to a small number)
    • Routine tasks for today

A single-page overview helps you avoid bouncing between Lists and views. Open this Dashboard first each day.

Use ClickUp Priorities and Tags

To decide what deserves your limited focus, use simple labels:

  • High priority: Must happen today.
  • Normal: Good to do, but can move.
  • Low: Nice-to-have tasks.

You can also create tags like 5 min, Low energy, or Brainstorm. When attention is low, filter your ClickUp views by these tags so you only see tasks that match your current energy level.

Step 5: Break Down Projects Into Tiny Steps with ClickUp

Big projects can paralyze ADHD brains when they stay vague. Use ClickUp to turn them into small, concrete actions.

Create a Projects Folder in ClickUp

  1. In your ADHD Space, create a Folder named Projects.

  2. For each major project, create a separate List (for example, Move Apartment or Portfolio Website).

  3. Add tasks for each clear step, starting with the very first action a future you could do in 5–15 minutes.

If a task still feels overwhelming, convert it into a parent task with subtasks. Continue breaking it down until each item feels easy to start.

Connect Projects to Your Daily ClickUp View

To avoid forgetting your projects:

  • Use due dates on key tasks so they surface in your daily views.
  • Mark one or two project tasks as high priority each day.
  • Add a recurring weekly task called Review projects so you update progress.

This keeps your ADHD Space from turning into a graveyard of half-started ideas.

Step 6: Reduce Overwhelm with ClickUp Settings

A few tweaks inside ClickUp can make the whole system feel calmer and more ADHD friendly.

  • Limit notifications: Turn off non-essential alerts to prevent constant context switching.
  • Use minimal fields: Hide advanced options like custom fields until you truly need them.
  • Enable dark mode (if helpful): Some people find it easier on the eyes.
  • Pin key views: Pin your Today List, ADHD Dashboard, and Projects Folder for one-click access.

The goal is to make opening ClickUp feel like relief, not pressure.

Step 7: Add Accountability and Reviews in ClickUp

Consistent use matters more than perfect structure. Build in light accountability so your ClickUp setup keeps working for your ADHD needs.

Weekly Review Ritual in ClickUp

  1. Create a recurring weekly task called Weekly Review.

  2. Inside it, add a checklist like:

    • Clear overdue tasks or reschedule them
    • Choose three main goals for next week
    • Clean up any cluttered Lists

  3. Link this task to your Dashboard so it is always visible.

Optional: Share or Get Help

If you work with a coach, therapist, or accountability partner, you can invite them into selected ClickUp Lists so they can:

  • See what you are focusing on
  • Help prioritize tasks
  • Celebrate wins and completed routines

For more strategy ideas around ADHD-friendly systems, you can also explore resources from productivity specialists such as Consultevo, then apply the concepts directly inside your ClickUp workflows.

Make ClickUp Your ADHD-Friendly Command Center

By setting up a calm Space, realistic daily planner, recurring routines, simple dashboards, and broken-down projects, you can turn ClickUp into a supportive command center instead of another source of stress.

Start small: build a single Today List, add a morning routine, and create one focused Dashboard. Once that feels stable, layer in more Lists and views at your own pace. Over time, your ClickUp workspace can become a reliable external brain tailored to ADHD challenges and strengths.

Need Help With ClickUp?

If you want expert help building, automating, or scaling your ClickUp workspace, work with ConsultEvo — trusted ClickUp Solution Partners.

Get Help

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