Free Daily Wins Sheet for ADHD – Little Wins & Big Wins

I'm Browny. I have ADHD.

I know what I need to do. I even know how to do it. But I can't start.

My ADHD brain tells me I've done nothing all day — even when I clearly have. I beat myself up. I feel like a failure.

So I made something simple. It changed how I see my days.

Planners don't work for my ADHD brain.

Complex daily planner with 12 numbered tasks and meetings columns — overwhelming for ADHD

12 numbered tasks. Time slots. Meetings column. Notes section.

Even planners designed for ADHD left me feeling worse — not better.

"Every unfinished task is a failure staring back at me."

So I made this — for myself.

A piece of paper. Two sections. A red tick for each one. Every item gets a point. Nothing is too small to count.

Browny's actual handwritten Little Wins and Big Wins daily sheet with red ticks

My actual sheet. Every tick is a point. Nothing is too small.

This sheet proves my brain wrong.

I shared it with ADHD friends. Some days they score over 30 wins. On flat days — 3 to 5. Both are wins.

Here's how the scoring works

Everyone's wins are different. What's little to you might be huge to someone else.

1

point — Little Win

Quick, low effort, under 15 minutes. Make bed. Shower. Teeth. Take medication. The everyday basics. Write the same ones every day so you don't have to think.

5

points — Big Win

Takes real time and energy — 15 to 20+ minutes. For someone really struggling, a dog walk might be their biggest win of the day. That's 5 points and it counts.

A dog walk might be a Big Win for me. For you it might be something completely different. You decide what goes on your sheet.

The best part

You can only win or draw.

There is no failure. No minimum score. Whatever you do today — it counts.

Hard day

Got out of bed ✓
Teeth ✓
Shower ✓

3 points

Okay day

Make bed ✓
Shower ✓
Walk dog ✓

7 points

Good day

All basics ✓
Proposal ✓
Walk dog ✓

15 points

Three points on a hard day is real. It's yours. It happened.

Two ways to use it

Download the free PDF

Print it out and use a red pen to tick your wins. Or open it on screen and click the circles. Ready to go in seconds.

Download Free PDF

Do it yourself on paper

Grab any piece of white paper and follow the three steps below. That's what I do every morning. No printer needed.

See the Steps

How to do it on any piece of paper

Three steps. Two minutes. Works every time.

Step 1 — blank paper with Day, Little Wins and Big Wins headings written in pen

Write the day and two headings

Day at the top. Little Wins and Big Wins below. Scores start at zero. That's your starting point.

Step 2 — wins written in for the day, make bed teeth shower medication

Write your wins for today

Little Wins — your daily basics. Big Wins — the 1 to 3 things that take real effort today. Everyone's list is different. You decide.

Step 3 — completed sheet with red ticks and score circled

Tick as you go. Add up your score.

Red tick for each one done. Circle your total at the end. That's your day. It counts — all of it.

"I passed it on to a number of ADHD friends who use it daily. Some days they score over 30 wins. On the days they feel flat — 3 to 5. Both are wins."

— Browny, creator

Download your free sheet

Print it and use a red pen. Or open on screen and click the circles. Or just copy it on any piece of paper.

Download Free PDF

Fillable PDF · A4 · Free · No email required