10 ADHD apps to help you find focus, stimulate your brain and keep track of time

By FLOWN

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Jan 13, 2026

When it comes to adult ADHD one or two ADHD apps are not going to magically solve all your problems.

But accompanied by other lifestyle interventions and forms of ADHD in the workplace support, experimenting with a few ADHD apps may just be the thing that nudges your attention deficit hyperactivity disorder into balance.

The number of ADHD apps, and ADHD tools in general, is extensive, so we’ve been researching what’s on offer to present you with the cream of the crop.

What’s the best way to manage your ADHD symptoms in a way that allows you to do a simple and repetitive task? Automating it so you never have to in the first place. That’s where IFTTT comes in.

IFTTT stands for If This Then That, and is a way of automating connections between apps. Let's say you get an email in Gmail and you want it to go on your to-do list in Evernote. IFTTT helps you create an ‘applet’ so any time you star an email it appears in Evernote.

Jazzy.

With over 700 popular apps, from Slack to Strava, already integrated the options are truly endless. IFTTT has a free version where you can make 3 personalized applets and get unlimited access to a selection of popular premade ones.

The pro version is only £2.30 a month if you become enamored with automation.

We’re big fans of Freedom here at Flown HQ and can’t think of a better app to support you through studying if you have ADHD. Getting distracted easily is one of the key ADHD symptoms, and Freedom simply blocks those pesky apps and websites that are the biggest culprits

There are the usual suspects: Instagram, TikTok, Facebook, Whatsapp… but with Freedom you can choose which apps are added to your blocked list. So if Reddit is your Achilles heel it can be blocked, but if you need access to newspaper articles for your work you can make sure they’re allowed.

It even lets you automatically block certain websites at certain times of day in line with your deep work routine.

You can try Freedom on a free trial. After that, the costs are minimal on a monthly subscription but even more affordable if you pay for one year in advance! Surely even a student could stretch to that.

So we’re not technically an app, but we are incredibly useful for anyone trying to stay focused, especially if you have adult ADHD.

FLOWN is an online coworking community that helps people sink into deep work and get more done than they thought possible. We run daily online coworking sessions called Flocks that are designed to free you from distraction, fill you with motivation and help you get more done than you ever thought possible.

If you have trouble staying focused why not try Flown for free today and see just how many important tasks you get done.

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Evernote is a popular note-taking app, with a sleek easy-to-use design and innovative tag-based note structuring system.

For example, if I had an idea for how I could run a project more efficiently at work I could tag that note with ‘work’, ‘new project’, ‘efficiency’ and ‘idea’. When searching for that note I can now find it through any of those tags. My brain doesn’t have to work in exactly the same way it did before when I filed it away, a massive boon for the ADHD brain.

With Evernote, you’re also not tied into just taking typed notes. You can store pictures, annotated screenshots, clippings from webpages and drawings. You can even integrate it with your tablet if you prefer to take handwritten notes.

The best thing about Evernote? It’s free. Though you can upgrade to more expansive plans with extra features and storage if you become a diehard Evernote-er.

What we loved about Simple Mind is how visual, intuitive and fun it is. Rather than to-do lists, Simple Mind creates a mindmap that you continually develop by connecting different tasks, adding due dates or collapsing branches that aren’t a priority right now.

If mindmaps are what help you make sense of your ADHD brain, then why not try the free version of Simple Mind today?

So it may not TECHNICALLY be a game, but the gamified approach to completing certain tasks is arguably more enjoyable.

Freaky Alarm is, you guessed it, a freaky-sounding alarm. But it’s also a way of linking tasks to specific areas and places by scanning barcodes or QR codes. For example, in the morning you can set an alarm on your mobile device that won’t go off until you take a picture of your morning cup of coffee or the QR code you’ve stuck to the bottom of your ADHD meds.

And that’s why we love it. Freaky Alarm is virtually ADHD proof. You cannot turn the alarm off until you’re already in the position to complete the task at hand.

Genius, and cheap with a one-off payment of £1.64.

Cognifit is a pleasingly simple yet delightfully difficult brain training app that can immediately stimulate the ADHD brain.

The handy app offers various assessments to test your brain focus, from memory to reasoning, and follows that with training programmes to help improve that skill set.

The simple interactive games are a great way to boost focus through a little dopamine hit, as well as giving you a great overview of your current cognitive abilities. Your initial Cognifit account and certain features are free, but if you want to dive more in-depth into your cognitive training you’ll have to make in-app purchases.

What do I need an app for? I already have a timer on my phone we hear you yell. But does your timer remind you at various points how much time you have left?

That’s what we adore about 1Timer. You can set a timer for a specific task with specific reminders to let you know how much time is left. From 10 minutes in, to halfway through to ten minutes left imagine having a friendly little voice keeping you on track.

1Timer is so helpful for ADHD adults as it can help you overcome time blindness and bring your brain back to what you have to focus on in the present moment. And… it's completely free.

Why not take a look at some of the best anti-procrastination apps whilst you're here?

Focus@will is a music app that offers specially curated playlists designed to sustain focus and reduce distractions.

But it’s not just any music. The music they choose, and how they’ve labeled it, is scientifically proven to aid focus. They’ve optimized things like musical key, intensity, arrangement, speed, emotional values and recording style to create a journey that keeps the user focused over a sustained period of time.

It works particularly well for the ADHD brain as certain channels have been specifically engineered to not use any frequencies similar to the human voice – which ADHD adults can find innately distracting.

When it comes to calming down, channels like atmosphere and tranquility are a blessing to an overstimulated ADHD mind. A year of Focus@will costs $52.49 (£46.38) but you can try it for free for one week.

If you have ADHD you’ve probably been told time and time again that getting enough good quality sleep is a huge part of managing your symptoms. And no one is more passionate about quality sleep than Sleep cycle.

Sleep Cycle tracks your sleep by listening to you, but it’s not as creepy as it sounds. The app analyzes those sounds with the help of ever-evolving machine-learning algorithms. Before presenting the results to you every morning and helping you understand your sleep with your unique data.

What we love about Sleep cycle is how much easier it makes it to get out of bed. It waits until you’re in your lightest sleep phase before gently ushering you awake. So if you’ve set your alarm for 7.30 am, but Sleep Cycle can see you’re in a lighter phase of sleep at 7.15 am it will start your wake-up process a bit earlier.

The basic version of Sleep cycle is free, but lots of features are only available as in-app purchases.

Finding the right ADHD apps may take some experimentation. Lots of ADHD tools have an initial learning curve, so don’t be disheartened if it takes a while before they become second nature.

We hope some of these apps become useful ADHD tools as part of your daily routine. But don’t worry if apps just aren’t helpful for you. Lots of people with ADHD prefer other ADHD activities like post-it notes or using pen and paper to aid their focus.

Be as compassionate towards yourself as possible whilst figuring out what works for you.