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
Build an External Brain
Working memory drops things — appointments, half-finished tasks, promises — not because you don't care, but because ADHD memory isn't built to hold a running list.
One place — chosen by you — that becomes the single spot everything lands, so your brain can stop guarding it.
Try the tool →5 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 · Getting Things Done · Reflect
Done Is Enough
A finished, imperfect thing beats a perfect thing that never starts.
Try it →2 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?
64 tools · teens
Focus · Reset
The One-Tab Reset
Close everything except the one thing.
Try tool →2 minutes
Focus · Plan
Body Double It
Borrow someone else's presence to hold your focus.
Try tool →5 minutes
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 · Build a system
Sound Check
Build your personal sound settings for focus.
Try tool →4 minutes
Focus · Build a system
Distraction Parking Lot
A place for stray thoughts so they stop interrupting you.
Try tool →3 minutesOn paper too
Focus · Plan
Focus Sprint
A short, timed burst built for how your attention actually works.
Try tool →3 minutes
Focus · Check-in
What Is Pulling My Attention?
Notice what's actually got your attention right now.
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 · Try this
The Two-Minute Entry
Two minutes, full stop — that's the whole deal.
Try tool →2 minutes
Getting Things Done · Try this
Start Badly
A bad start still counts as a start.
Try tool →2 minutes
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
Borrow Some Urgency
Manufacture the deadline your brain is waiting for.
Try tool →3 minutes
Getting Things Done · Try this
The Five-Minute Launch
Five minutes. Timer. Go.
Try tool →5 minutes
Save what helps. Heart any tool and it will be waiting in My ADHDier.
View My ADHDier →Don't know which tool to pick?