Notion template · One-time purchase

Match tasks to
your energy.

FlowGrid is a Notion task system built for ADHD adults. Instead of forcing tasks onto a calendar that never matches your real day, you check your energy honestly, click the matching tab, and pick one task. That is the whole system.

9 connected sections
30-second setup
Free Notion plan works
$35.99 USD · one-time · Gumroad
Get FlowGrid on Gumroad → See what's inside
FlowGrid Notion template cover showing the 3-tab energy picker, Currently Working On strip, and prioritized task list
The big idea

Most productivity systems were built for a brain you don't have.

They assume you wake up with consistent energy, can grind through whatever the calendar puts in front of you, and only need better time blocks. ADHD brains do not work that way. Our energy moves. Our focus is binary. Our willpower runs out before lunch on the days when it shows up at all.

FlowGrid is built around one principle: match the task to your current energy, not the other way around. Working at the wrong energy level is how you burn out. Matching the task to where your brain is right now is how you build momentum.

What's inside

Nine connected sections, one master database.

Every section is a filtered view of the same database. Add a task anywhere, it appears in all the relevant places automatically. No manual linking, no setup, no formula tweaks.

🎯

Currently Working On

Your single in-progress task. The whole point: only one thing at a time. Flip any task to In Progress and it lands here automatically.

🛑

What's Next?

A red interrupt panel that breaks autopilot mode every time you finish a task. Decision tree built in: stuck, can't focus, overwhelmed, or ready for the next one.

🧠

Pick Your Next Task

The signature feature. Three tabs, High, Medium, Low, each showing only the To Do tasks for that energy level. Honest self-check, one click, one task.

✅

Today's Wins

Auto-populated proof of progress for the days when your brain insists you did nothing. The data does not lie, even when the feeling does.

⚠️

Overdue Tasks

Past their date but not done. Pick one. Update its date. Move on. Overdue is not shame, it is information.

⚡

Quick Capture

Capture the thought now, fill in the fields later. Once Status, Date, and Energy are set, the task auto-routes to the matching energy tab.

📊

Last Week's Review

Friday reflection : tasks added, tasks completed, tasks overdue. Updates automatically. No tracking effort required.

📅

This Month So Far

Same view, broader window. For the wider zoom-out when you need to see whether you are actually moving or just feeling busy.

🌿

Calm Zone

An in-page reset section with a 4-4-4 breathing guide and calming sounds. For the moments when overwhelm needs interruption before the next task is even possible.

The 3 energy levels

Honest self-check beats a perfect schedule.

Energy moves through your day. What was high-energy at 9am might be impossible at 3pm. The system only works if you tell yourself the truth about where you actually are.

☀️

High Energy

Clear mind, well-rested, ready to think deeply.

SIGNS
  • Alert eyes, minimal fidgeting
  • Can focus 45+ minutes
  • Creative thinking flows
  • Complexity feels approachable
Best for Design new feature · Solve technical bug · Write strategy doc · Learn new tool
🔥

Medium Energy

Steady focus, moderate alertness, routine capacity.

SIGNS
  • Comfortable but not energized
  • Familiar tasks land smoothly
  • Need occasional breaks
  • Routine thinking works
Best for Reply to emails · Update docs · Attend meetings · Organize files · Schedule appointments
🌙

Low Energy

Tired but functional. You need easy wins.

SIGNS
  • Slumped, heavy eyes
  • Frequent fidgeting
  • Complexity feels impossible
  • Need frequent breaks
Best for File documents · Archive old emails · Check calendar · Light data entry · Organize desktop
The workflow

Twelve minutes a day. That's the whole thing.

FlowGrid is built so the planning overhead never exceeds the doing. Five minutes in the morning, two minutes at the end, five minutes on Friday. Everything in between is just working.

MORNING · 5 MIN

Plan

Open Quick Capture. Add new tasks. Fill in Status, Date, Energy, Priority. Check your energy. Click the matching tab. Pick ONE task. Set Status to In Progress.

WHILE WORKING

Execute

Check Currently Working On to refocus. Finish the task. Mark it Done. Read What's Next. Pick the next task based on your now-current energy. Repeat.

END OF DAY · 2 MIN

Celebrate

Open Today's Wins. Acknowledge each completion, even tiny ones. Capture tomorrow's tasks (just the names). Add details tomorrow morning, not now.

FRIDAY · 5 MIN

Review

Open Last Week's Review. See your wins and patterns. Notice what energy levels worked. Feel good about progress. No new planning required.

A look at the dashboard

Calm, focused, honestly built.

The signature 3-tab energy picker, Currently Working On strip, sample tasks with priority color codes, and the side panels for Today's Wins and Calm Zone, all in one master database.

FlowGrid Notion template dashboard showing the sidebar with all 9 sections, the Currently Working On strip, the 3-tab energy picker filtered to High Energy, sample tasks with priority indicators, and the Today's Wins and Calm Zone panels
Questions, answered

Things people ask before they buy.

What is FlowGrid?

FlowGrid is a Notion task management template designed for adults with ADHD. Instead of forcing tasks into rigid time blocks, FlowGrid sorts work by the energy level required to do it. You check your energy honestly, click the matching tab, pick one task, and work on it until done. Built around the way ADHD brains actually work.

How is FlowGrid different from other task templates?

Most productivity templates assume your brain has consistent energy throughout the day and just needs better scheduling. ADHD brains do not work that way. FlowGrid is built around the principle that matching the task to your current energy beats matching it to a calendar slot. The signature feature is the 3-tab energy picker that shows you only the tasks suited to where your brain currently is.

What is included in FlowGrid?

FlowGrid includes 9 connected sections: Currently Working On, What's Next, Pick Your Next Task (the 3-tab energy picker), Today's Wins, Overdue Tasks, Quick Capture (auto-routes once required fields are filled), Last Week's Review, This Month So Far, and a Calm Zone with breathing tools and calming sounds. Everything connects to one master database, so updating a task once updates it everywhere.

Do I need a paid Notion account?

No. FlowGrid runs on the free tier of Notion. You will need a Notion account, which is free, but no paid plan is required.

How long does setup take?

About 30 seconds. After purchase you receive a Notion template link from Gumroad. Click it, choose your workspace, and the template duplicates into your Notion. There is no manual database setup, no linking, no formula tweaking. Open it and start capturing tasks.

Is FlowGrid only for people with ADHD?

No, but it is built around problems ADHD adults experience most acutely: mismatched task-to-energy fit, task-jumping, forgotten wins, and overwhelm spirals. Anyone whose energy varies through the day will find it useful.

What is the Calm Zone?

The Calm Zone is an in-page reset section with calming sounds and a 4-4-4 breathing guide. It is meant for the moments when you are overwhelmed, stuck, or stressed and need to interrupt the spiral before picking your next task. Taking breaks is treated as strategic, not as failing.

Can I get a refund?

Yes. Gumroad offers a refund within their standard policy. If FlowGrid does not work for your brain, email hello@innermap.tools and we will help you sort it out.

One-time purchase · Lifetime updates

Stop forcing your brain
into someone else's system.

One Notion template. Nine connected sections. The signature energy picker. Thirty-second setup. Twelve minutes a day to run.

$35.99 Get FlowGrid on Gumroad →