ADHD & Executive Function Tool

Welcome to your ADHD & Executive Function Tool

A set of simple tools to work with an ADHD brain, not against it. They're built on the idea that the issue isn't knowing what to do, it's doing it in the moment. Everything you enter stays private on your device. Here's what each part is for:

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Tasks: your master plan

Get everything out of your head into one place, mark how urgent each thing is (A/B/C), and break the big ones into small, doable steps. Then send any of them straight to today's plan.

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Plan

Build your day as time blocks with a live countdown, so "later" becomes visible. Set a repeating routine once, then tweak just today without disturbing it.

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Focus

A timer for short bursts of work with built-in breaks. Link a burst to a task so you always know what you're working on.

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If-Then plans

Decide your response ahead of time: "When ___, I will ___." Pre-deciding beats relying on willpower when the moment actually arrives.

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Rewards

Earn points for finishing tasks and focus sessions, then spend them on rewards you set yourself. Turns effort into something you can see and cash in.

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Accountability buddy

Write a short contract (your goal, your check-ins, your rewards) and share it with someone you trust. Outside accountability is one of the strongest supports there is.

Why this works

These tools work by taking the load off your memory and willpower and putting it where you can see it: your time becomes visible, big jobs become small steps, work happens in short bursts, effort earns a reward you can actually spend, and you decide your responses ahead of time. That is working with an ADHD brain instead of against it.

If parts of it (like earning points) feel a little childish, that's normal. Immediate, concrete rewards are used because they genuinely help an ADHD brain follow through, which is established learning theory.

Sticking with it

New habits take repetition before they feel natural, so it is completely normal if this feels like effort at first or doesn't click straight away. That isn't failure, it's practice. Try using it a little each day for a few weeks rather than judging it after one or two goes.

Some days will go better than others. On the harder ones, go easy on yourself and just do the next small thing. The payoff builds up over time, as the habits get easier and distractions slowly lose their grip.

You can reopen this guide any time with the ? at the top.

Made by Dr Aana Shah. Based on established CBT principles for adult ADHD (Barkley; Safren et al., Mastering Your Adult ADHD).

Work through a problem

When you're stuck on a goal, or putting off a decision (about a goal or anything else), slow it right down. Name the problem, list every option without judging, weigh them, then pick one. Your choice becomes a task you can act on. Nothing you write here leaves your device.

Plan

Shape your day. Block out your time so the day feels real instead of slipping away. Set a routine you repeat each day, change just today whenever you need, and the block you're in counts down to show where your time is going. You can also send any task from your Tasks list straight here as a time block.
Today

Tasks

Start here. Make a master list of everything you need to get done. Write it all down, choose how urgent each one is, break the big goals into smaller steps, then send them to the Plan tab.
BTap to set how urgent it is. A = today, B = soon, C = someday. Works on steps too.
☐Tick the box when something is done.
★Mark one step as your next step. It gets highlighted so you know where to start.
⋯More options: move a step up or down, send it to today's Plan, add a step underneath, or delete.
✎Tap a task's name to rename it.
▾Show or hide the steps underneath.
50%Shows how much of a goal is finished.

Focus

Work in short bursts. Pick something to focus on, start the timer, and keep going until the break. Short, timed bursts are far easier to start than open-ended work, and the breaks keep you fresh. Park any stray thoughts below so they don't pull you away.
Work
25:00
Working on: (optional)
Tip: link a task below to track your progress
0 focus sessions completed today
sessions
Distraction parking lot

A thought pops up mid-focus? Park it here instead of chasing it. You won't forget it, and you can deal with it after.

Rewards

A nudge for your brain. Earn points for doing the work, then spend them on rewards you choose. A points system can feel a little childish at first, but it's here for a real reason: immediate, concrete rewards genuinely help an ADHD brain follow through. That's established learning theory, not a gimmick.
0
points

Spend your points
Recent activity

If-Then plans

Your follow-through plan. The other tabs sort out what to do and when. This is how you actually do it when motivation dips: decide your response ahead of time to the moments that trip you up, so it's automatic instead of a willpower fight. “When ___ happens, I will ___.”

Accountability buddy

Get someone in your corner. The rest of the toolkit works on your own. This adds the piece that's hardest to do solo: outside accountability. Write down your goal and how you'll check in, then share it with someone you trust. Knowing someone will ask makes it far easier to follow through.