ADHD Apps: Tools for Planning, Focus and Routines

Visual planners

• Tiimo — a visual daily planner built for ADHD and autistic people. Shows your day as a colour-coded timeline with icons, timers and transition reminders, and can turn a typed or spoken brain dump into steps. Free tier on mobile; web app and some features need Pro.

• Structured — combines to-do list and calendar on a single timeline. Generous free version; calendar import and repeating tasks need Pro. Most complete on iPhone and Mac.

Breaking tasks down

• Goblin Tools — a set of small tools made with neurodivergent people in mind. Magic ToDo breaks a task into steps, Compiler turns a brain dump into a list of actions and Estimator guesses how long something will take. Free on the web; the mobile apps are a small one-off purchase.

Timers and focus

• Llama Life — a to-do list where each task gets its own countdown timer, with an estimated finishing time for the whole list and a Not Now list for parking tasks. Subscription after a 7-day free trial.

• Forest — grows a virtual tree while you stay off your phone for a set time.

Routines and habits

• Routinery — build a routine once, such as a morning routine, then press play to be guided through each step with a timer. Free to start, with an optional Pro subscription.

• Habitica — turns habits and tasks into a role-playing game with rewards.

Online body doubling

• Focusmate — pairs you with one other person for a silent, on-camera work session of 25, 50 or 75 minutes. Three free sessions a week; unlimited sessions on a paid plan. Runs around the clock with people worldwide.

• FLOWN — facilitated group focus sessions, an always-open silent co-working room, planning sessions and guided breaks. Free trial, then membership.