Capacity-based planning tools
Digital planners, habit trackers, and workbooks for ADHD, autism, dyslexia, and chronic fatigue, with clear instructions for every page.
The offer
Spoonfold makes capacity-based planners, habit trackers, and executive-function workbooks for adults and students with ADHD, autism, dyslexia, or chronic fatigue. Every tool comes with plain-language instructions that explain exactly how to use each page — because the best planner is one you can actually open on a hard day.
Designed differently
Most productivity tools are built for people who already have executive function. These are not.
Capacity-based structure
Every tool has a low-energy version built in. When your capacity is at 20%, you get a stripped-down page that asks only the one thing that matters today. No guilt columns, no missed habits to stare at.
Instructions on every page
Generic planners assume you already know what a habit tracker is for. Spoonfold explains each section in plain language, on the page itself. You open it and you know what to do — even on the days your brain is not cooperating.
Low sensory
A calm two-tone palette, generous white space, and short line lengths. Nothing competes for your attention except the task at hand.
Executive function support
Workbooks include prompts that guide you step by step through planning, decision-making, and habit formation — without assuming you can do that in your head.
Shame-free design
Habit trackers are designed so missed entries do not create a wall of visible gaps. Each week resets cleanly. Each day is its own chance to start.
The process
No willpower required. No complicated onboarding. Just a tool you can open and use.
Pick the tool that matches where you are right now. The planner is for day-to-day structure. The habit tracker is for building one or two consistent behaviors. The workbook is for when you need to think something through from the beginning.
Every download includes a plain-language guide. It explains each page section by section — what to write, how often, and why it is there. No figuring it out yourself, no YouTube tutorial required.
Each tool includes a low-energy variation. On the days when doing the full version feels impossible, you use the shorter one instead. There is no penalty for choosing it. That is the point.
The tools are designed to be re-entered. There are no angry red streaks for gaps. You stopped for a week? That's fine. Open it today and keep going from where you are.
The tools
Each tool is designed for a specific kind of support. Choose one, or start with the one that matches where you are right now.
Digital Planner
A weekly and daily planner structured around your energy level for the day. Each day starts with a single check-in: how much do you have to give? The page adjusts from there.
Includes
Habit Tracker
Track up to five habits at a time. Gaps do not stack up visually. Each week is a fresh page. Built for people who have tried streak-based apps and found them punishing rather than helpful.
Includes
Workbook
A guided workbook for building routines, understanding your patterns, and planning through executive-function difficulties. Step-by-step prompts replace the blank page that never gets filled.
Includes
All tools are delivered as instant PDF downloads. Compatible with GoodNotes, Notability, Adobe Acrobat, and any standard PDF reader.
The Spoonfold principle
Planning tools that fit your energy, not fight it.
Productivity culture assumes energy is always available, that structure always helps, and that the only reason someone falls behind is not trying hard enough. Spoonfold was built on a different assumption: that on some days, less is the right amount to ask.
A different approach
If you have tried a planner and abandoned it within two weeks, the problem was probably the tool, not you.
Most planners Pages with 40 fields you need to fill every day
Spoonfold A daily page with only what you actually need — scaled to your available energy
Most planners Habit trackers that show every missed day in a row
Spoonfold Weekly layouts that reset cleanly, without a wall of empty boxes
Most planners Instructions that assume you already know the system
Spoonfold Plain-language explanations on every page, explaining the what and the why
Most planners Bright neon visuals designed to excite, not to read
Spoonfold A calm, low-sensory palette that stays easy to look at for longer
Most planners One layout, regardless of your diagnosis or your day
Spoonfold Capacity-based design that acknowledges low-energy days exist
Questions
All Spoonfold tools are PDF downloads. You receive the file immediately after purchase. You can use it digitally on an iPad or tablet in apps like GoodNotes, Notability, or any PDF reader. You can also print it at home or at a print shop.
Most planners fail people with ADHD, autism, or chronic fatigue because they were designed for someone with full executive function and consistent energy. Spoonfold tools are built around the reality that your capacity changes day to day. The low-energy versions exist specifically for the days when doing the full version feels like too much. There is no expectation of perfection built into the design.
No. Every tool includes plain-language instructions that explain what each section is for, how to fill it in, and how often to use it. You do not need to watch a video, read a blog post, or have prior planning experience. Open the PDF, read the instructions, and start.
Yes. The tools are designed for people who relate to ADHD, autism, dyslexia, or chronic fatigue, whether or not they have a formal diagnosis. If the way these tools describe energy and executive function resonates with your experience, they are designed with you in mind.
Yes. Text is left-aligned throughout, line lengths are kept short, and the layout avoids walls of text. The palette is calm and low-contrast enough to reduce visual strain without sacrificing readability. There is no italic body text and no justified text anywhere in the tools.
Because these are instant digital downloads, we are unable to accept returns in the traditional sense once the file has been accessed. If you have a question about which tool is the right fit before purchasing, feel free to get in touch and we will help you choose.
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