Focus Sprint Planner

For the task you've been avoiding all week. The Focus Sprint Planner helps you shrink an overwhelming task down to a 2-minute first step, then sprint through it in four short bursts with a built-in log. Decide your reward before you start, so motivation doesn't depend on willpower. Includes a body doubling tip for extra accountability. Undated and restart-friendly — print a fresh page whenever avoidance strikes, no guilt attached. Instant PDF download, A4, unlimited reprints for personal use. Part of the ADHD Planner Bundle — get all five and save.

🔍 WHAT'S INSIDE (one page, four zones)

• The 2-Minute First Step — shrinks the avoided task down to something small enough to actually start
• 4 Sprint Bursts, with Log — short timed bursts so momentum builds instead of stalling out
• Reward, Decided in Advance — picked before you start, so it doesn't ride on willpower in the moment
• Body Doubling Tip — a quick nudge for extra accountability when you need it

• 📥 Instant download — link on-screen and in your inbox seconds after checkout
• 🖨️ Print at home or read on any device
• 💷 Quality guaranteed — not happy? Full refund, no questions asked
• 🎁 Buy any 2 guides, get a 3rd free at checkout

🛍️ Also available on Etsy, if that's where you prefer to shop.

Try before you buy: Not sure this will suit your brain? Download the free Two-Minute Task Starter – one A4 page, no payment, no account, no email needed.

Who made this: Made by the parent behind HopPdfs, a UK parent with ADHD who gets bored fast and struggles to focus for long – so every page is short, practical and ready to use straight away. Built from lived experience, not medical or therapeutic advice.

Practical planning tools, not medical or therapeutic advice. Worried about your health? Speak to your GP or NHS 111.