Focus Timer
A gentle body-double timer. Press start and it does the focusing with you.
Updated
Press start. It does it with you.
Pick how long feels possible. When in doubt, choose Just start. Two minutes is enough to beat the “I can't begin” wall, and most people keep going once the timer is running. You are not aiming for perfect or finished. You are only aiming for started.
Take it further
Just Start: The 2-Minute Runway
A pre-flight checklist for the task you keep not-starting.
WorksheetBody Double Session Card
Make working-alongside-someone actually work.
Free guideHow to use a focus timer for ADHD (the right way)
A timer can be the gentlest way to coax a stuck brain into starting. Here's how to use one without it backfiring.
Free guideADHD focus music: does it work, and what kind actually helps?
White noise, brown noise, lo-fi or binaural beats? What the research actually says about ADHD focus music, and how to use it well.
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Questions
What is a body double for ADHD?
A body double is someone who works alongside you while you do a task: in the same room, on a video call, or in an online focus session. They don't help with the task itself. Their quiet presence just makes it easier to start and keep going. This timer is a solo stand-in for when nobody is around: it starts with you and gently cheers you on.
Does body doubling work for ADHD?
Many people with ADHD say it helps them start and stay on task, and it costs nothing to try. Formal research is honestly thin so far, with very few studies and no clear measurable effect yet, so treat it as a low-risk experiment: try a few sessions and notice what changes for you.
How long should a focus session be with ADHD?
Shorter than you think. This timer offers 3 lengths: 2 minutes to just start, a gentle 10, and a 25-minute focus block. Starting is usually the hardest part, so begin with 2 minutes; most people keep going once the timer is running, and stopping at 2 still counts.
Is it really free?
Yes, completely free, no sign-up, and it works on your phone or computer.
Is this a Pomodoro timer?
It's a gentler cousin. A classic Pomodoro is 25 minutes of work then a short break, which can feel like a mountain on a hard day. This timer includes a 25-minute block but leads with a 2-minute start, because for an ADHD brain getting going matters more than the exact length.