Digital Overload is Real—Here’s How Analog Planning Helps My ADHD

Living with ADHD means managing attention takes extra effort. It’s not just about avoiding distractions—it’s about finding a rhythm your brain can actually stay with. And let’s be honest: the digital world isn’t built for that kind of rhythm.

I’ve collected my fair share of productivity apps over the years. Sure, they’re packed with features meant to simplify life. But for an ADHD brain like mine, more apps often just mean more noise—and more stimulation leads to more stress.

It turns out, putting pen to paper helps my mind slow down enough to think clearly. When I see my thoughts on the page, I understand them better. It’s like they finally land somewhere. Planning on paper doesn’t just help me remember things—it helps me make sense of them.

Why Digital Overload Hits Harder with ADHD

It feels like our whole lives are on screens now – our calendars, notes, and even reminders. This digital landscape amplifies a common but frustrating experience: constantly growing bored of the familiar, even things we're passionate about. Then, the very act of trying something new, even if it’s slightly related, can feel overwhelmingly difficult to even begin. 

This cycle of boredom and overwhelm is easily triggered by the rapid-fire switching our digital lives demand. One second I was writing a grocery list, and the next I was checking a message, then responding to a calendar alert. Inevitably, I’d lose track of my initial task, and suddenly, like a deer caught in headlights, I might just freeze and not want to do anything.

This is where planning on paper shines. When I open my paper planner, there are no notifications trying to grab my attention and writing things down by hand actually helps me remember them better. It's not just about getting organized; it's about using my senses and getting my thoughts in order.

Analog Tools That Ground and Focus Your Mind

I’ve come to rely on a few favorite tools that make planning on paper feel more like support than structure. This month, we’re embracing the simplicity of pen and paper with our May 2025 Intention Box—a limited-edition curation designed to help you step away from digital overload and reconnect with the grounding practice of analog planning.

Inside, you’ll find three thoughtfully sized notebooks, each with its own purpose:

• Pocket Plus Notebook: The smallest in the set, perfect for a monthly overview. It slips easily into a bag and makes it simple to check important dates on the go.

• A5 Perfect-Bound Planner: A bit larger, it lays completely flat and has thick, sketchbook-style pages. It’s a creative yet structured space for focused daily planning.

• HP Classic Graph Notebook: With blank graph pages and a design that matches our 2025 Spiral Bound Planner, this one’s ideal for brain dumps and freeform thought. Think words, sketches, lists—whatever needs to land..

It also includes a set of the Everyday Journaling Inserts—simple pages split into four sections so you can jot down ideas, meeting notes, or quick reflections without pressure to fill a full page.

To bring it all together, the set also includes the Reverie Storage Holder Dashboard paired with thoughtful accessories—Page Markers, a Gallery Sticker Set, and stunning Page Pins—designed to evolve with your planning. It’s a tactile way to keep your tools organized, flexible, and close at hand.

And of course, no planning setup is complete without smooth, satisfying writing tools. This box features three favorites: the F-301 Retractable Ballpoint (0.7mm) for crisp everyday writing and the Mildliner Double-Ended Highlighter for gentle emphasis.

This whole collection brings a sense of calm back into planning. For anyone craving a slower, more intentional way to stay organized, it’s a beautiful place to begin.

Build a Low-Stim Setup That Actually Helps You Focus

Analog planning works because it adapts to you. It doesn’t need to be perfect—it just needs to work. For ADHD brains, the right system can shift things from chaos to clarity.

One of my favorite ways to start is with a simple brain dump—just five or ten minutes of letting thoughts spill out onto paper. It's the perfect time to unload mental clutter without worrying about format or structure.

From there, I filter by asking: What truly needs my attention today? What's one small, manageable step? Only the essentials make it into my daily planner and to avoid feeling overwhelmed, I keep just three months visible at a time and leave my planner open on my desk—a simple reminder to focus on what matters, whenever I can.