How to Plan an ADHD-Friendly Day in ClickUp

ClickUp can be a powerful system for building an ADHD-friendly daily schedule that keeps you focused, reduces decision fatigue, and makes your work feel more manageable.

This how-to guide walks you through setting up an ADHD-aware workflow, step-by-step, based on the strategies in the original article on planning a schedule for ADHD.

Step 1: Set Up a ClickUp Space for ADHD Scheduling

Start by creating a dedicated place for your ADHD schedule so everything is easy to find and simple to manage.

1. Create a new Space named something like ADHD Schedule or Daily Focus in ClickUp.

2. Use bright but not overwhelming colors for the Space to make it visually recognizable.

3. Inside the Space, create Lists for your main life areas, such as:

   • Work or School
   • Home & Chores
   • Health & Self-care
   • Errands & Admin

Keeping everything in one ClickUp Space helps you avoid jumping between tools and losing focus.

Step 2: Build an ADHD-Friendly Daily Schedule in ClickUp

Next, you will create structure for your day while leaving room for flexibility and energy changes.

Define Your Daily Time Blocks in ClickUp

1. Open the List you want to use for your daily plan, such as Work.

2. Create tasks that represent time blocks instead of just activities, for example:

   • Morning Focus Block
   • Admin & Email Block
   • Deep Work Block
   • Wrap-Up & Planning Block

3. Set start and due times on each time-block task so they show clearly on the Calendar or Daily view in ClickUp.

Time blocks reduce the pressure of choosing exactly what to do every minute and still give structure to your day.

Use Priority Levels in ClickUp to Reduce Overwhelm

Instead of trying to do everything, use ClickUp priorities to focus on what truly matters.

1. Within each List, create tasks for what you plan to do during those time blocks.

2. Assign a simple priority to each task:

   • Urgent & Important (High priority)
   • Important but Not Urgent (Normal priority)
   • Nice to Have (Low priority)

3. Limit yourself to a small number of high-priority tasks per day so your ClickUp schedule stays realistic.

Step 3: Use ClickUp Views to Match How Your Brain Works

Different views in ClickUp let you see your day in the way that feels most natural and least overwhelming.

Set Up a Calendar View in ClickUp

1. In your ADHD Schedule Space, add a Calendar view.

2. Filter the Calendar to show only today or this week to avoid visual overload.

3. Make sure time-block tasks appear on the Calendar so you can literally “see” your day.

Use ClickUp List and Board Views for Clarity

Switch between two simple views to keep your tasks clear and manageable.

• List view for a straightforward, minimal list of what needs doing.
• Board (Kanban) view with columns such as:

• Today
• In Progress
• Done

Dragging tasks across the Board view in ClickUp gives visual satisfaction and feedback, which is especially helpful for ADHD brains.

Step 4: Customize ClickUp for ADHD-Friendly Task Details

ADHD often makes it hard to start tasks, remember steps, or estimate time. Configure your ClickUp tasks to solve these problems directly.

Break Tasks into Tiny Subtasks in ClickUp

1. Open a task that feels vague or intimidating.

2. Add subtasks for each tiny action, such as:

   • Open document
   • Write outline
   • Draft first paragraph
   • Edit and finalize

3. Estimate only a few minutes per subtask to make starting easier.

Subtasks in ClickUp let you see progress quickly and reduce the feeling of being stuck on something huge.

Use Custom Fields in ClickUp for ADHD Cues

Custom Fields can add helpful reminders that match your energy and context.

1. Create Custom Fields like:

   • Energy Level (Low, Medium, High)
   • Est. Time (5 min, 15 min, 30 min, 60+ min)
   • Context (Computer, Phone, Errand, Home)

2. Apply these fields to your main Lists in ClickUp.

3. Filter or group tasks by Energy Level or Context so you can pick tasks that match how you feel right now.

Step 5: Create Simple Routines With ClickUp Templates

Repeating tasks can become effortless when you use task templates and recurring tasks in ClickUp.

Build Morning and Evening Routine Templates in ClickUp

1. Create a task called Morning Routine with subtasks like:

   • Wake up and hydrate
   • Take medication or vitamins
   • Plan top 3 priorities
   • Check calendar

2. Turn this task into a template in ClickUp.

3. Create a recurring schedule (daily on weekdays, or every day) for the Morning Routine.

4. Repeat the process for an Evening Routine, including subtasks like reset workspace and review tomorrow’s schedule.

Templates reduce the mental effort of remembering steps and give you a consistent rhythm each day.

Automate Simple Workflows in ClickUp

Use basic automations to remove repetitive actions and save your focus for actual work.

1. In your ADHD Schedule Space, open the Automations panel.

2. Create automations such as:

   • When a due date is reached, change task status to Today.
   • When a task is moved to Done, remove it from your Today view.

3. Keep automations simple so your ClickUp system stays predictable and not confusing.

Step 6: Review and Adjust Your ClickUp Schedule Daily

ADHD-friendly planning is not one-and-done. Use ClickUp for brief daily reviews so your schedule always matches reality.

Do a 10-Minute Daily Review in ClickUp

1. Open your Today view in List or Calendar layout.

2. Move anything unrealistic to another day.

3. Highlight your top three tasks by assigning High priority or tagging them.

4. Check that your routines and recurring tasks are still helpful, not clutter.

This fast review in ClickUp helps your schedule stay supportive instead of stressful.

Step 7: Combine ClickUp With Broader ADHD Strategy

Your ClickUp schedule works best when it supports your overall ADHD management plan and not the other way around.

• Pair ClickUp reminders with physical cues like sticky notes or alarms.
• Use body-doubling or accountability while following your ClickUp tasks.
• Keep your ClickUp setup simple; remove views or fields you do not actually use.

If you want additional help designing systems and workflows around tools like ClickUp, you can explore consulting resources such as Consultevo for productivity and process optimization support.

Make ClickUp a Supportive Companion, Not a Burden

By creating clear time blocks, using visual views, breaking tasks into tiny steps, and building routines, you can turn ClickUp into a realistic, ADHD-aware planning system that works with your brain instead of against it.

Start small: set up one Space, one daily view, and one routine task. As this begins to feel natural, you can gradually refine your ClickUp setup so your schedule stays flexible, kind, and sustainable.

Need Help With ClickUp?

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

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