Try it →2 minutes
Tools
Something useful for right now.
Practical ADHD tools for starting, focusing, remembering, regulating and making everyday life work a little better.
80 tools · free to use
What do you need right now?
Pick the sentence that sounds like today. No need to know where it belongs.
Tool of the week
Done Is Enough
A high internal standard is quietly stopping you from starting at all.
A clear, lowered, workable standard for this one task, and permission to meet it.
Try the tool →2 minutes
Start with these
Good places to begin
If you only ever use a handful of these, make it these.
Try it →2 minutes
03 · Focus · Build a system
Distraction Parking Lot
A place for stray thoughts so they stop interrupting you.
Try it →3 minutesOn paper too
Try it →1 minute
Try it →1 minute
06 · Time + Remembering · Build a system
Build an External Brain
Stop trying to hold it all in your head. Put it somewhere your head can't lose it.
Try it →5 minutes
Explore by area
Five areas of everyday ADHD life.
01
Focus
Attention, distraction + finding your way back.
12 tools
02
Getting Things Done
Starting, switching, finishing + getting unstuck.
12 tools
03
Time + Remembering
Time blindness, forgetting + keeping track.
13 tools
04
Feelings + Overwhelm
Big feelings, rejection + when everything feels like too much.
18 tools
05
Everyday Life
Home, routines, school/work + relationships.
Home + routines · School + work · Relationships
22 tools
Find a tool
Know what you're looking for?
46 tools · kids
Focus · Try this
Move Before You Focus
Shake your body out before you sit still.
Try tool →1 minute
Focus · Reset
Change the Channel
Switch what your brain is tuned into, on purpose.
Try tool →2 minutes
Focus · Try this
Add Novelty
Boring tasks get easier when something is new.
Try tool →1 minute
Focus · Check-in
What Is Pulling My Attention?
Notice what's actually got your attention right now.
Try tool →1 minute
Focus · Check-in
What's Making This Hard?
Find out what's tricky, then get one thing to try.
Try tool →1 minute
Focus · Reset
Too Many Things In My Head
Empty your head in two easy steps.
Try tool →1 minute
Getting Things Done · Try this
Make It Smaller
The task isn't too hard. It's too big.
Try tool →1 minute
Getting Things Done · Plan
What's the Actual First Step?
Not the goal. The very first move.
Try tool →2 minutes
Getting Things Done · Try this
The Five-Minute Launch
Five minutes. Timer. Go.
Try tool →5 minutes
Getting Things Done · Reflect
Done Is Enough
A finished, imperfect thing beats a perfect thing that never starts.
Try tool →2 minutes
Getting Things Done · Check-in
What's Making This Hard?
A quick check to find the real reason you're stuck.
Try tool →1 minute
Time + Remembering · Try this
Future-You Note
Leave a note for the version of you who won't remember why this mattered.
Try tool →1 minute
Time + Remembering · Build a system
Doorway Checklist
The last five seconds before you leave, covered — every time, without thinking.
Try tool →3 minutes
Time + Remembering · Try this
Visual Timer
See the time going, not just hear someone say it's nearly up.
Try tool →1 minute to set up
Time + Remembering · Build a system
Create a Launch Pad
One spot by the door that holds everything you need to leave.
Try tool →10 minutes to set up
Save what helps. Heart any tool and it will be waiting in My ADHDier.
View My ADHDier →Don't know which tool to pick?