Free tool

Free ADHD visual timer


25:00

Runs in your browser. Keep this tab open; it keeps time even in the background. Nothing is stored or sent.

Quick answer: pick a length, press Start, and watch the orange wedge shrink. Use 5 minutes to get started, a Pomodoro cycle to keep going, and leave "don't force a stop" on so the timer never breaks real focus.

How to use a timer with an ADHD brain

  1. Can't start? Tap 5 min (just start). You're allowed to stop when it ends. Usually you won't want to.
  2. Got going? Switch to Starter 10/2 or 15/5. Short rounds beat a 25-minute wall on low-energy days.
  3. In flow? Leave the count-up option on. When the timer ends it chimes once and counts up instead of yanking you out.
  4. Time-blind? Put it on full screen on a second screen or tablet so time stays visible.
  5. Noisy head? Turn on brown noise and keep the volume low.

Which interval should I pick?

PresetBest for
5 minTask paralysis, things you've avoided for weeks, the first step of anything
Starter 10/2 ×4Low-energy days, boring admin, email
15/5 ×4Study, cleaning, life admin
Pomodoro 25/5 ×4Normal focused work once you've started
Flow 45/10 ×3Writing, coding, creative work when you're already in it

Pair it with AI

Plan my timer rounds
I have ADHD and I'm about to do: [TASK]. I have [TIME AVAILABLE] and my energy is [LOW/MEDIUM/HIGH].
Split it into timer rounds (5, 10, 15 or 25 minutes). For each round give one concrete outcome I can finish in that time.
Make round 1 the easiest possible start. Keep it under 100 words and don't add extra tasks.

Stuck on what the first step even is? Try the Task Breaker, or see AI prompts for task paralysis and planning with time blindness. Want company while the timer runs? See using AI as a body double or our body doubling app comparison.

Put this timer on your site

Teachers, coaches and bloggers: embed the timer for free with one line of code.

Get the embed code

FAQ

What is the best timer for ADHD?

A visual timer usually works best for ADHD because you can see time disappearing instead of having to feel it. Pick one that starts in one tap, lets you choose short intervals (5 to 15 minutes), and doesn't force you to stop when you're finally focused. This free timer does all three and adds optional brown noise.

What is the ADHD Pomodoro technique?

It's the classic Pomodoro method (25 minutes of focus, 5 minutes of break, repeat) adjusted for ADHD: shorter starter rounds like 10/2 or 15/5 on hard days, longer 45/10 rounds when you're in flow, and a soft stop so a timer never breaks real focus.

Does the Pomodoro technique work for ADHD?

For many people it helps with starting, because a short countdown makes a task feel finite. It works less well when the timer interrupts hyperfocus or when 25 minutes feels too long to begin. Try a 5 or 10 minute starter round and turn on the count-up option so the timer adapts to you.

Why do visual timers help with ADHD?

Many people with ADHD describe time blindness: time feels vague until it suddenly runs out. A shrinking wedge turns 'later' into something you can see, which can make it easier to start and to notice when to wrap up. It's a practical aid, not a treatment.

Is brown noise good for ADHD focus?

Some people with ADHD find steady background noise such as brown noise helps them settle and block out distractions. Research is limited and results vary from person to person, so treat it as an experiment: try a session with it on and one with it off and compare.

How long should I set a timer for if I can't start?

Five minutes. Agree with yourself that you can stop when it ends. Most of the pain is in starting, and once you're moving it's often easier to keep going. If 5 minutes still feels too big, make the task smaller rather than the timer longer.

More free tools

Want 123 prompts like this?

ADHD AI Playbook Pro: 123 copy-paste prompts, 15 printables, Notion and Sheets templates. US$19 with code LAUNCH19 until 31 Oct.

See Pro

General productivity tool, not medical advice.