The ADHD Academic Self-Care & Routine Planner
Publicada el 2026-07-27
Descripción de la oferta
Project Brief: ADHD Academic Self-Care & Routine Planner --- 1. Project Overview Product Name: The ADHD Academic Self-Care & Routine Planner Product Type: Digital PDF Planner (hyperlinked) Target Audience: Graduate students (Master's & PhD) with ADHD who struggle with burnout, emotional regulation, and maintaining basic routines alongside academic demands. Core Purpose: To help ADHD graduate students stay healthy, regulated, and balanced while navigating the intense demands of academia. This planner focuses on the whole person, not just academic productivity, but emotional wellbeing, physical health, and sustainable routines. Brand: ADHDAcademia Brand Colors: Deep Navy (#1B2A4A), Sage Green (#8BA888), Warm Cream (#F5F0E1), with optional accents in Soft Lavender or Steel Blue. Brand Vibe: Warm, compassionate, professional, science-informed, shame-free. --- 2. Page-by-Page Content Plan Design the following pages in order, with a hyperlinked table of contents at the front. --- Page 1: Cover Page · Title: The ADHD Academic Self-Care & Routine Planner · Subtitle: Stay well. Finish strong. · Branding: ADHDAcademia logo, navy/sage color scheme · Design: Clean, calming, professional, not clinical or cold. --- Page 2: Welcome & How to Use · Header: Welcome to Your Self-Care Planner · Copy: This planner was designed for ADHD graduate students who know that academic success isn't just about getting work done, it is about staying well while you do it. Inside you will find tools to: · Build sustainable morning and nighttime routines · Process emotional challenges like rejection sensitivity · Track your physical health during hyperfocus sessions · Plan and protect your flow states · Stay connected to your support network There is no shame here. Just compassionate, flexible structure. --- Page 3: Table of Contents (Hyperlinked) · Morning & Nighttime Routines · Rejection Sensitivity Dysphoria (RSD) Log · Hyperfocus Health Tracker · Fire-Brain Flow State Planner · Support Network Check-In · Weekly Self-Care Reflection · Bonus: Emergency Reset Page --- Section 1: Morning & Nighttime Routines (4 pages) Page 4: My Ideal Morning Routine · Prompt: What does a good morning look like for you? Keep it realistic, not aspirational. · Templates: · Wake-up time: ______ · First 15 minutes: ______ · Morning non-negotiable 1: ______ · Morning non-negotiable 2: ______ · Gentle start to academics: ______ Page 5: Morning Routine Tracker (Monthly) · A simple 31-day tracker with checkboxes for 5 routine steps. · Header: No shame if you miss a day, just pick up where you left off. Page 6: My Ideal Nighttime Routine · Prompt: What helps you wind down and sleep? · Templates: · Screen-off time: ______ · Wind-down activity: ______ · Nighttime non-negotiable 1: ______ · Nighttime non-negotiable 2: ______ · What to prep for tomorrow: ______ Page 7: Nighttime Routine Tracker (Monthly) · A simple 31-day tracker with checkboxes for 5 routine steps. · Header: Progress, not perfection. --- Section 2: Rejection Sensitivity Dysphoria (RSD) Log (3 pages) Page 8: Understanding RSD · Short explainer: Rejection Sensitivity Dysphoria (RSD) is an intense emotional response to perceived criticism, rejection, or failure, common in ADHD brains. It can feel overwhelming, but it is not a personal failing. It is your brain's heightened sensitivity. · Prompt: What are your common RSD triggers? (e.g., supervisor feedback, peer comparison, grades) Page 9: RSD Processing Page · Prompts: · What happened? (Describe the trigger factually.) · What am I feeling right now? (Name the emotion.) · Is this feeling proportional to the event? (Be honest, no judgment.) · What would I tell a friend in this situation? · What is one small, grounding action I can take right now? Page 10: RSD Reframe Log · Header: Turning pain into perspective · Layout: Date Trigger Initial Emotion Reframe (What else could this mean?) How I feel now --- Section 3: Hyperfocus Health Tracker (3 pages) Page 11: What Is Hyperfocus? · Short explainer: Hyperfocus is your ADHD superpower, but it can also drain you physically. When you are in deep work mode, it is easy to forget to eat, drink, move, or even breathe. This tracker helps you stay healthy during your most productive sessions. Page 12: Hyperfocus Session Log · Layout: Date What I Worked On Start Time End Time Did I... Notes Hydrate? ___ Eat? ___ Move? ___ Rest eyes? ___ Page 13: Weekly Physical Health Summary · Prompts: · Days I ate 3 meals: ______ / 7 · Days I drank enough water: ______ / 7 · Days I moved my body: ______ / 7 · Days I took breaks: ______ / 7 · What I am proud of this week: · What I need to focus on next week: --- Section 4: Fire-Brain Flow State Planner (3 pages) Page 14: Understanding Flow States · Short explainer: Flow is that magical state where you are fully immersed, time disappears, and your work feels effortless. For ADHD brains, flow is where we thrive. But it needs to be planned and protected. Page 15: Flow State Planner · Prompts: · What deep work do I want to accomplish this week? · What conditions help me enter flow? (e.g., quiet, music, caffeine, time of day) · When will I schedule my flow sessions? (Block out time in your calendar.) Page 16: Weekly Flow Log · Layout: Day Flow Session Duration What I Achieved Energy After (1-5) Mon Tue ... --- Section 5: Support Network Check-In (2 pages) Page 17: My Support Network · Prompts: · Who can I talk to about academic stress? (Supervisor, mentor, peer) · Who can I talk to about emotional struggles? (Therapist, friend, partner) · Who can I call for a distraction-free break? (Fun friend, family member) · Who can I ask for accountability? (Study buddy, writing group) · Emergency contact: ______ (for when things feel really hard) Page 18: Weekly Check-In Prompts · Layout: · Who did I reach out to this week? · What support did I receive? · What support did I need but did not ask for? · Who can I reach out to next week? --- Section 6: Weekly Self-Care Reflection (2 pages) Page 19: Weekly Self-Care Reflection · Prompts: · What self-care did I prioritize this week? · What self-care did I neglect? · How is my overall energy and mood? (Scale 1-10) · What is one small thing I can do for myself this weekend? · What is one boundary I need to set next week? Page 20: Next Week Intentions · Prompts: · My top academic goal for next week: · My top self-care goal for next week: · One thing I want to protect (e.g., sleep, no work after 8pm): · One thing I am looking forward to: --- Section 7: Bonus – Emergency Reset Page (1 page) Page 21: Emergency Reset · Header: Feeling overwhelmed? Start here. · Prompts: · Step 1: Breathe. Take 5 slow, deep breaths. · Step 2: Name what you are feeling. (I feel...) · Step 3: What is one tiny thing I can do right now? (Drink water. Step outside. Text a friend.) · Step 4: What is the smallest possible academic task I can do? (Open a document. Read one paragraph.) · Step 5: When do I need to stop and rest today? · Reminder: You are not failing. You are human. This moment will pass. --- 3. Design Specifications Element Requirement Format Digital PDF, hyperlinked table of contents and navigation Size US Letter (8.5 x 11 inches) or A4 Color Palette Deep Navy (#1B2A4A), Sage Green (#8BA888), Warm Cream (#F5F0E1) Fonts Serif for headers (e.g., Lora, Merriweather), sans-serif for body (e.g., Montserrat, Raleway) Tone Warm, compassionate, professional, not clinical or sterile Imagery Minimal use of simple, calming icons (e.g., plant, heart, brain, moon, water glass) White Space Generous. No clutter. Easy on the ADHD eye. Hyperlinks Table of contents links to each section. Ideally, a "Back to Top" link on each page. --- 4. Deliverables · High-resolution PDF (print-ready and tablet-ready) · Source files (Canva or Adobe InDesign) · Cover image (for Etsy listing) · Mockup images (optional, but helpful for promotional materials) --- 5. Timeline · Draft designs: [Insert date, e.g., 7 days from project start] · Revisions: [Insert date, e.g., 3 days after draft] · Final delivery: [Insert date, e.g., 14 days from project start] --- 6. Communication & Revisions · Contact: [Your preferred method, e.g., email, Telegram, Upwork] · Revisions: 2 rounds of revisions included · Format for feedback: Screenshots with specific notes, or numbered comments --- 7. Budget · Quote: [Your freelancer's agreed price] · Payment schedule: 50% upfront, 50% upon final delivery (or as agreed) --- Summary Checklist for Freelancer Task Complete? Cover page Welcome page Table of contents (hyperlinked) Morning routine section (4 pages) Nighttime routine section (4 pages) RSD section (3 pages) Hyperfocus health section (3 pages) Flow state section (3 pages) Support network section (2 pages) Self-care reflection section (2 pages) Emergency reset page Hyperlinks tested Brand colors and fonts consistent Clean, ADHD-friendly layou
Skills
- Branding
- Canva
- Project Management
- Marketing Digital
- InDesign
- Product Design
- Presupuestos
- Feedback
- REST APIs
- Sage
Fuente original: freelancer