40+ free tools · 100% Free · No Signup

Interactive tools for ADHD brains,
not against them.

Pomodoro timers that actually help you start. Planners that forgive. Self-checks that don't pathologize. Focused tools you can use in your browser right now — no login, nothing tracked.

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✓ 100% Free✓ No Signup✓ Nothing Tracked✓ ADHD-Built

A typical ADHD day has two peaks, not one.

Most productivity advice assumes a smooth morning curve. Real ADHD days usually bimodal — a late-morning peak, an afternoon slump, and a second wind in the evening. Fighting that shape is expensive. Working with it is where the ADHD productivity unlock lives.

The tools here help you find your actual shape (the Energy Mapper logs it for you), schedule around it (the Daily Planner), and protect the hours where focus shows up (the Pomodoro Timer).

An example ADHD energy curve

Your own will differ — log a week in the Energy Mapper to see yours

Pick your lane

Planning & Tasks

Health & Energy

Self-Assessment

⚡Focus & Time

Pomodoro, visual timers, and hyperfocus tracking for actually starting.

10 tools

Pomodoro Timer for ADHD

Visual Pomodoro with focus intervals, break reminders, and daily session stats.

Time Blindness Visualizer

Set a duration. Watch a large progress ring shrink in real time.

Body Doubling Timer

Start a focus session with ambient presence sounds. Work alongside a calm timer.

Hyperfocus Tracker

Log hyperfocus sessions. See what triggers it and what costs it left behind.

Waiting Mode Escape Kit

Stuck in waiting mode? Enter the time until your event. Get a tiny task you can finish.

Context Switching Cost Calculator

Each task switch costs 15–25 minutes. This shows your daily bleed.

Hyperfocus Recovery Calculator

Just came out of hyperfocus? Here's what you need to recover.

ADHD Motivation Matcher

Can't start? Pick your energy, and we'll suggest the task type that fits.

Analysis Paralysis Escape Timer

Stuck deciding? Pick the bigger number. Set a 2-min timer. Go.

ADHD Boredom Intervention Timer

Bored for more than 5 min? Here's a small intervention before the phone.

🗒️Planning & Tasks

Brain dumps, prioritizers, and routines that respect ADHD reality.

11 tools

ADHD Task Prioritizer (Eisenhower Matrix)

Drop in your tasks. We sort them into Do, Schedule, Delegate, Delete.

ADHD Habit Streak Tracker

Track daily habits. See streaks and a 90-day heatmap, not guilt.

ADHD Brain Dump Tool

Dump everything on your mind. We split it into actions, ideas, and worries.

ADHD-Friendly Daily Planner

Plan your day in blocks that match your real energy, not a 15-minute grid.

ADHD Decision Maker

Add options, weight pros and cons, get a clear recommendation.

ADHD Morning Routine Builder

Build your morning. Each step has its own timer so nothing swallows the clock.

ADHD Evening Wind-Down Builder

Build a calming evening stack. The countdown leads you gently to sleep.

ADHD Accountability Buddy

Set a goal. Pick check-in times. Get prompts that don't shame you.

ADHD Task Size Estimator

ADHD brains underestimate task length. This adds the ADHD multiplier.

ADHD Transition Buffer Calculator

Add realistic transition buffer before meetings, appointments, and tasks.

Life Admin Debt Calculator

Tally the unfinished adult tasks. See the real backlog hours.

🌿Health & Energy

Meds, dopamine, sensory, and energy tools for a calmer day.

8 tools

Dopamine Menu Builder

Appetizers, mains, desserts — design healthy rewards you'll actually use.

ADHD Medication Tracker

Log your meds, the time you took them, and what changed in your body.

Sensory Environment Checklist

Audit your space in 2 minutes. Get concrete fixes, not vague advice.

ADHD Energy Mapper

Log your energy through the day. See your real peak hours after a week.

ADHD Medication Timing Optimizer

When to take your meds so they kick in for the task that matters.

ADHD Sleep Debt Tracker

ADHD sleep debt compounds faster. See the real weekly deficit.

ADHD Reward Right-Sizer

Too small and you ignore it. Too big and you skip the task.

ADHD Social Battery Tracker

Quick check. How much social energy do you actually have left?

🔍Self-Assessment

Short, honest quizzes for focus, RSD, and executive function.

11 tools

ADHD Focus Score Quiz

10 questions. Get a focus score and a plain-English read on your attention patterns.

RSD Test: Rejection Sensitive Dysphoria Self-Check for ADHD

A short RSD self-check with coping strategies matched to your result.

Executive Function Self-Assessment

Score six executive function areas. Get a plan targeted at your weakest one.

ADHD Tax Calculator

Late fees, missed refunds, duplicate purchases — sum the annual cost.

Impulse Spend Impact Calculator

$12 here, $40 there. This shows what it compounds to over a year.

ADHD Overwhelm Score

8-question check. Get a score and three one-step actions.

ADHD Procrastination Score

Find out if it's procrastination, avoidance, or executive dysfunction.

ADHD Burnout Risk Check

ADHD burnout doesn't look like regular burnout. Check yours.

ADHD Novelty-Stability Score

Too much routine numbs you. Too little and nothing finishes. Find yours.

ADHD Follow-Through Score

How often do you finish what you start? Honest check in 8 questions.

ADHD Emotion Regulation Score

Score your emotional regulation across 6 dimensions. Get one to focus on.

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