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Are digital planners effective for ADHD forgetfulness? 

Posted
Updated
ByMy Patient Advice
Author: Phoebe Carter, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

For many adults with ADHD, managing time and remembering everyday tasks can feel like chasing moving targets. Digital planners and scheduling apps are changing that. According to NHS England’s 2025 ADHD Taskforce, the NHS is prioritising digital tools that help people structure their day, from appointment tracking to medication reminders, as part of its 10-Year Health Plan. 

NICE guidance also encourages the use of assistive technologies, such as planners and reminders, to support executive function and reduce forgetfulness. These digital tools are not replacements for care but practical companions that help adults stay organised between appointments. 

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Why ADHD brains benefit from digital planners 

Adults with ADHD often experience executive dysfunction, difficulty planning ahead, switching tasks, and maintaining time awareness. Research published in Frontiers in Psychology (2023) found that visual scheduling and time-blocking tools help reduce anxiety and strengthen task completion by externalising memory and making time “visible.” 

Digital planners do this well: colour-coded layouts, calendar syncing, and recurring notifications help users track routines without mental overload. These visual and auditory cues transform abstract time into manageable steps, a key strategy for countering time-blindness, a common ADHD challenge. 

What the evidence says 

Behavioural science reviews and ADHD coaching research confirm that apps like Google Calendar, ClickUp, and ADHD-specific planners such as PlanWiz or BriteToDo help users manage forgetfulness through: 

  • Cross-device syncing for instant accessibility. 
  • Colour-coded priorities to visualise urgency. 
  • Recurring alarms and reminders to reinforce routines. 
  • Habit-stacking templates that combine daily tasks with existing habits. 
  • Reflection tools that support realistic planning and progress tracking. 

The Royal College of Psychiatrists and NHS Digital recommend using digital planners as part of holistic ADHD care, ideally alongside CBT, ADHD coaching, or psychoeducation to strengthen executive function and self-regulation. 

Integrating tech with behavioural support 

For those looking to pair technology with behavioural structure, services like Theara Change are developing coaching and therapy-based programmes that complement planner use, helping adults turn digital reminders into long-term, self-sustaining habits. 

Takeaway 

Yes, digital planners can be highly effective for ADHD forgetfulness when used intentionally. Evidence from NHS, NICE, and recent psychology research shows that visual scheduling, time-blocking, and reminders help adults reduce anxiety, stay on track, and make time tangible. When combined with coaching or therapy, digital planners don’t just organise tasks, they help rebuild confidence in managing everyday life. 

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Phoebe Carter, MSc
Author

Phoebe Carter is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Applied Psychology. She has experience working with both children and adults, conducting psychological assessments, developing individualized treatment plans, and delivering evidence-based therapies. Phoebe specialises in neurodevelopmental conditions such as autism spectrum disorder (ASD), ADHD, and learning disabilities, as well as mood, anxiety, psychotic, and personality disorders. She is skilled in CBT, behaviour modification, ABA, and motivational interviewing, and is dedicated to providing compassionate, evidence-based mental health care to individuals of all ages.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS
Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy. 

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