Free Annual Planning Workbook for Neurodivergent Minds | AuDHD, ADHD and Autism Friendly Planner (PDF Download)

Description

This free Annual Planning Workbook is a calm, practical tool designed to help neurodivergent people plan a year that feels intentional and achievable. Inside the downloadable PDF you will find reflective prompts, year in review exercises, MCII goal planning templates, support strategies for ADHD, autism and AuDHD, monthly and weekly layouts, daily planners, habit trackers and wellbeing check ins.

The workbook combines evidence based tools, including mental contrasting and implementation intentions, with simple layouts that reduce cognitive load and support clarity. It also includes a full page explaining why MCII works so well for ADHD, autism and AuDHD brains, plus a detailed table of planning challenges and supports across neurotypes .

Created by Nicola Knobel, a late diagnosed AuDHD strategist and neurodiversity advocate, this planner helps you map out your goals, build routines that work with your brain, and stay grounded throughout the year. Perfect for anyone wanting a free annual planner that supports executive function, lowers overwhelm and brings more structure, flexibility and wellbeing into daily life.