Free tools for the ADHD brain
4 free ADHD tools you can use right now, with no sign-up: a body-double focus timer that starts at just 2 minutes, a brain dump that picks one thing for you, a task breaker and a dopamine menu maker. No judgement, no faff, made for brains that find starting the hardest part.
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Focus Timer
A gentle body-double timer. Press start and it does the focusing with you.
Open the tool →Brain Dump → One Thing
Empty your overloaded head, then do just one single thing at a time.
Open the tool →Break It Down
Turn one scary task into tiny first steps you can actually start.
Open the tool →Dopamine Menu Maker
Build a ready-made menu of feel-good things, so a bored or flat brain has a better option than the phone.
Open the tool →Questions
What are the best free ADHD tools?
The best ADHD tools are the ones that get you started, because starting is usually the hardest part. Here you'll find four free ones: a Focus Timer that keeps you company, a Brain Dump that turns a crowded head into one next step, Break It Down for tasks that feel too big, and a Dopamine Menu Maker for when your brain is bored or flat. None of them need an account, and they work on a phone, tablet or laptop.
What is a brain dump and how do you do one?
A brain dump is writing down everything that's swirling in your head, in any order, with no sorting or judging, so your mind stops trying to hold it all. To do one, set a few minutes aside, type or scribble every task, worry and idea until you run dry, then choose just one thing to do next. Our Brain Dump tool does that last step with you, showing you one item at a time.
Read the full brain dump guide →Is there a free ADHD focus timer?
Yes. The Focus Timer is free and has three gentle settings: Just start (2 minutes), A gentle 10 (10 minutes) and One focus block (25 minutes). While it runs, it offers quiet encouragement, a little like body doubling, which is the idea of working alongside someone else so it's easier to stay on task.
Open the Focus Timer →How do I get started on a task with ADHD?
Make the first step so small it feels almost silly, like opening the document or putting on one shoe. Break It Down turns one big, scary task into tiny first steps, and the Focus Timer's 2 minute setting means you only have to promise yourself two minutes. Very often, starting is the whole battle.
Read our task paralysis guide →Do I need to sign up, and where is my information stored?
No sign-up, no payment and no email needed. What you type into the tools is saved in your own browser on your own device, so it's still there when you come back on the same device, and you can clear it any time.
Are these ADHD tools medical advice?
No. They're gentle self-help tools, not medical, psychological or therapeutic advice, and they can't diagnose ADHD or replace treatment. If you think you might have ADHD, your GP is a good first step. If you're ever struggling to keep yourself safe, please call Samaritans free on 116 123 (UK) or your local crisis line.
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