Neurotidy Free ADHD task cards

Make your own printable ADHD task card

By Mara Ellery · Last reviewed 27 September 2026

Write the steps for one task your brain refuses to start, add a bad-day version, and print it four to a page to tape where the task happens. Or save it as an image for your phone. Free, no signup, nothing saved.

Preview

    Bad day:

    Rather not write all 20 yourself? The ADHD Home Reset has them written ($19 once). Or grab 5 free cards.

    Four rules for a card that actually gets used

    1. It lives where the task happens. Dish card by the sink, shower card on the mirror. A card in a drawer is a card that does not exist, which is object permanence at work.
    2. The first step takes ten seconds. Music on, water running, shoes on. Starting is the hard part, so make it nearly free.
    3. Steps are actions you can see. "Wipe the counter you use most", not "tidy the kitchen".
    4. The bad-day line is a full win. Write the version you could do on your worst day, and count it.

    Stuck on the steps? The chore breakdown writes a first draft for you. All the tools are on the free ADHD tools page.

    FAQ

    What makes a good ADHD task card?

    It lives where the task happens, the first step takes under ten seconds, there are no more than five steps, and the last line is a bad-day version small enough to do on your worst day. Write steps as actions you can see, not goals.

    How do I print it?

    Press Print. The page prints four copies of your card on one A4 or letter sheet with dashed borders to cut along. Plain paper works; cardstock lasts longer by the sink.

    Is anything I type saved?

    No. The card is built in your browser. Nothing is uploaded or stored, and it is gone when you close the tab unless you print it or save the image.