ADHD Focus Planner & To-Do

Your head holds too much. ADHD Focus Planner turns that noise into one small thing you can do right now. No account needed to start: open it, say what is weighing on you, and get a tiny first step in seconds.

EMPTY YOUR HEAD, GET ONE SMALL STEP
Type the swirl exactly as it comes out, however messy. The brain dump sorts it into things to do, things on your mind and things to decide, then hands you a first move so small it takes under two minutes. "Reply to the landlord" becomes "open your email and find their last message".

START WITH JUST FIVE MINUTES
Tap start and a five minute focus timer begins on that one task. It keeps counting while your phone is locked and can let you know when time is up, so a short burst is all it takes to get going. Longer sessions, including classic Pomodoro, are there when you want them.

A QUIET BODY DOUBLE
Starting is easier with someone working alongside you. The body double checks in gently during a session, like a friend at the next desk, without nagging.

ONE THING FOR RIGHT NOW
When the list feels too long, tell it how much is in the tank and it picks the one thing that fits the time and energy you have. Only that one shows.

COMING BACK IS EASY
Missed a few days? No guilt and no wall of overdue tasks. When you return, your list is quietly sorted for you, so you start from where you are, not from where you left off.

ROUTINES, REMINDERS AND CALENDAR
Build gentle morning and evening routines, put a reminder on any task, and send your plan to your calendar. Nudges, never nagging.

MADE FOR ADULT ADHD BRAINS
• Built around time blindness, procrastination and task paralysis
• Lowers the barrier to starting, which is where most days get stuck
• Calm, clutter free and shame free: no punishing streaks, no guilt trips
• Helps with everyday executive function: planning, prioritising, starting and time management
• Welcoming to ADHD, ADD and neurodivergent minds
• Your data stays private: export or delete it at any time

FREE AND PREMIUM
Free every day: brain dumps, first steps, the focus timer and body double, your to-do list, routines preview and reminders, with a daily allowance of AI sorting that is most generous in your first week.

Premium gives you far more AI every day, plus your Mirror (the patterns in your own tasks, reflected back with one small experiment to try each week), a weekly note of the real things you got done, full history, custom focus lengths, full routines, calendar sync and themes. The yearly plan starts with a 14 day free trial. Payment is charged to your Apple ID. Subscriptions renew automatically unless cancelled at least 24 hours before the end of the current period, and you can manage or cancel them any time in your App Store account settings.

ADHD Focus Planner is a productivity tool. It is not a medical device and does not diagnose or treat any condition.

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