Today — Your Command Center
Tasks by life area
Sleep vs focus — 14 days
Smart Insights — what your data is saying
Today at a glance
Brain Dump & Triage
Dump every swirling thought here first. Match tasks to your current energy level instead of forcing willpower.
Add a thought / task
| # | Task | Life area | Energy | Priority | Mins | Status | Due | Reward / note |
|---|
Gentle Routines — Daily Focus (Rule of 3)
Today's Top 3 non-negotiables — max 3! Everything else can wait.
Today's Top 3
Tick one when it is done — you earn 5 points each.
Dopamine Menu — pick by how you feel
Stuck? Pick an Appetizer (5 min) first. Do not start with a 30-minute Entree when your brain needs a spark.
Flexible time-block anchors (no rigid guilt)
| Block | What it means |
|---|
Habit Tracker — 14-Day Sprint
Enter 1 = done, 0 = skipped. Tap a square to toggle it. Zero-shame sprint — a missed day is data, not failure.
| Habit | Days done | Success % |
|---|
Sleep, focus & mood log
| Day | Sleep (hrs) | Focus 1–10 | Mood 1–10 | Energy 1–10 | Trigger / win note |
|---|
Weekly & Monthly Planner
Week plan — Top 3 per day
| Day | Focus #1 | Focus #2 | Focus #3 | Done (0–3) | Win of the day |
|---|
Time blocking — anchors
Auto Weekly Review — fills itself
Monthly overview
Focus Space — Pomodoro Pro
Pomodoro 25/5 — starting a dreaded task
Hyperfocus mode: the break is not optional — the timer must ring. Points: 15 per 25 minutes of actual focus.
Session log
| Date | Focus task | Mode | Planned | Actual | Break | Points | How it felt |
|---|
Rewards, Streaks & Dopamine Points
Points are the dopamine. Small wins count — a finished task is 10 points, a habit day is 5, a 25-min focus block is 15.
Where points come from
Levels
Reward catalogue — spend your points, guilt-free
Task Breakdown — Make It Too Small To Fail
Stuck on a big task? Split it into 3–5 micro-steps and do step 1 only.
SOS & Energy Check
Overwhelmed? Stop. Check your energy, do the 2-minute reset, then pick ONE task that matches how you feel right now.
My energy right now
Low = 15-min tasks only • Medium = 30–45 min • High = 60+ min
2-minute SOS reset
Tasks that match your energy (live from Brain Dump)
Menstrual Tracker — Cycle × ADHD Insights
Track your cycle next to focus, mood and energy — patterns show up fast. Estimates only; not medical advice, not for contraception or pregnancy planning.
Predicted next cycle start
Last start + 28 days — estimate only.
Period log
| Start date | Flow | Symptoms | Mood | Energy | Focus | Phase now |
|---|
Averages by phase
Phase averages need several logged cycles before they mean anything — the first month is a baseline, not a diagnosis.
Budget & Money — Money Guard
Recurring bills
| Service / bill | Category | Due day | Monthly $ | Annual $ | Auto-pay? | Keep or cancel? |
|---|
24-hour impulse buy waitlist
Want to buy it? Wait 24 hours first. Most impulse buys fade — the ones that don't are worth buying.
| Item | Price | Date added | Wait until | Decision | Money saved |
|---|
Wellness Log — Sleep, Water & Medicine
Sleep, water and medicine move your focus more than willpower does.
| Day | Water (glasses 0–8) | Medicine taken? | Sleep (hrs) | Mood 1–10 | Notes |
|---|
Medicine reminder: this app cannot buzz your phone. Set a daily phone alarm for your medicine time and tick Yes/No here each morning.
Settings — Themes & Preferences
6 themes — pick one (applies instantly)
Accessibility
Voice input: use your phone/computer dictation (Windows+H or your phone keyboard mic) to speak tasks into Brain Dump.
Backup, restore & reset
Your data is saved in this browser only (localStorage). Export a backup before clearing browser data. To sync across devices, save this file in OneDrive or Google Drive, or export the JSON backup and import it on the other device. Calendar: copy tasks from Weekly & Monthly into Google/Apple Calendar — there is no live calendar connection from a static file.
About this planner
Haveloo — ADHD Life & Focus Command Center. A calm, low-glare planner for daily tasks, habits, focus, money and wellness. Works offline once saved, no account needed. This web app is the live companion to the Excel workbook — both hold the same sample data and the same points system.
Home Reset — One Small Room At A Time
A messy home is not a character flaw — it is a system that needs smaller steps. Pick one room, set a timer, stop when it rings.
| Room | Reset task | Mins | Done? |
|---|
15-minute whole-home reset
Set one 15-minute timer. 5 minutes kitchen, 5 minutes living room, 5 minutes bedroom. Stop when it rings — done is better than perfect.
Calendar — Dates, Events & Deadlines
One place for every date that matters. Add it the moment you hear it — your future self will thank you.
| Date | Event | Type |
|---|
Tip: copy events from here into Google / Apple Calendar — this demo has no live calendar connection.
Goals & Projects — Big Things, Small Steps
Turn a big ambition into 3–5 steps. A goal with no next step is just a wish.
Add a goal
Self-Care — Rest Is Part Of The Plan
Self-care is not a reward for finishing everything. It is fuel — schedule it like a task, not a leftover.
Tick one when you do it. One small act of care a day beats a perfect self-care week that never happens.
Self-care check-in
Ask yourself once a day: did I drink water, go outside, and rest — even a little? If the answer is no to all three, that is the next task, not a failure.
Mood & Energy — Daily Check-Ins
Two numbers a day. After a week, patterns show up: sleep, cycle, workload — and what actually helps.
| Date | Mood 1–10 | Energy 1–10 | Note |
|---|
Meals & Groceries — Plan Once, Eat All Week
Deciding what to eat every day costs brainpower. Plan the week once, shop from the list, repeat the favourites.
This week's meals
| Day | Breakfast | Lunch | Dinner |
|---|
Grocery list
Life Admin — Deadlines, Documents & Renewals
The boring-but-important stuff lives here so it stops looping in your head: renewals, documents, calls you keep putting off.
| Item | Category | Due | Status |
|---|