Free ADHD tools for adults
Quick answer: eight free, no-sign-up tools for the everyday snags ADHD makes harder: starting, time, focus, planning, decisions and follow-through. Each runs in your browser, nothing you type is stored, and each pairs with a copy-paste AI prompt if you want to go further.
- ADHD Task Breaker
Type the task you're avoiding, pick your energy and time, and get a 3-step start plus a ready-to-paste AI prompt.
Best for: Starting tasks that feel too big, boring or fuzzy - ADHD visual timer
A big visual countdown with ADHD-friendly Pomodoro cycles (10/2 up to 45/10), a 5-minute "just start" round, a no-forced-stop count-up and brown noise.
Best for: Time blindness, getting started, study and work sessions - Virtual body double
Type your task, pick 15 to 60 minutes and work alongside a calm on-screen companion with gentle check-ins. No camera, no booking.
Best for: Working alone, boring tasks, studying - Executive function self-check
27 everyday statements across 9 skills. You get a score per area and your top 3 snags, each with strategies, a matching tool and an AI prompt.
Best for: Working out which part is actually the snag - What should I do next?
Paste your list and it picks one task for right now, based on energy, deadline and how long each takes.
Best for: Decision paralysis, long to-do lists - Realistic time estimate calculator
Turns your gut guess into a realistic calendar block by adding the hidden steps and a buffer.
Best for: Underestimating how long things take, running late - Meeting notes → action list
Paste rough meeting or lecture notes and get a clean action list with owners and dates, plus a follow-up email prompt.
Best for: Meetings, lectures, forgetting what you agreed to - Assignment planner (study toolkit)
Enter your due date and assignment type and get dated, bite-sized milestones with a personal early deadline, as a list or calendar file.
Best for: Uni and school assignments, exam revision
Which tool for which snag?
| If this sounds like you… | Try |
|---|---|
| "I know what to do, I just can't start." | Task Breaker, then a 5-minute round on the visual timer |
| "I work better when someone's there." | Virtual body double |
| "Everything feels urgent." | What should I do next? |
| "It always takes longer than I think." | Time estimate calculator |
| "I leave meetings or lectures with no idea what I agreed to." | Meeting notes → actions |
| "The assignment is due in three weeks… so, tomorrow." | Assignment planner |
| "I'm not sure what my actual snag is." | Executive function self-check |
Free printables to go with them
- Study planner
- Focus session log
- Dopamine menu template
- Weekly reset
- Brain dump sheet
- 3-task daily planner
- All free ADHD printables (A4 and US Letter PDFs)
For students
Studying at uni or TAFE? The free ADHD study toolkit puts the study-friendly tools on one page with an assignment planner, study session recipe and a printable one-page handout.
Put a tool on your own site
Coaches, teachers and support teams can embed the timer, body double or Task Breaker for free with one line of code.
FAQ
Are these ADHD tools really free?
Yes. All of them run in your browser for free with no account, no sign-up and no email. Nothing you type is sent to us or stored on a server.
Do I need a diagnosis to use them?
No. They're everyday productivity tools for anyone whose brain makes starting, timing, focus or planning harder. They don't diagnose, treat or replace professional support.
Which tool should I try first?
If you're stuck on one task, open the Task Breaker. If you don't know what the snag is, take the executive function self-check: it points you to the right tool for your top 3 snags.
Can teachers, coaches or uni support staff use them with clients and students?
Yes. Link to any page, print the free PDFs for personal or classroom use, or embed the timer, body double or Task Breaker on your own site from our embed page (free, with a small credit link).
Do they work on a phone?
Yes. Every tool works in a mobile browser. The timer and body double keep the screen awake while they run where the browser supports it.
General productivity tools, not medical advice. See our disclaimer.