ADHD Planner: Routine & Timer

ADHD Planner helps on the days when starting is the hardest part. Turn a big task into small steps, run your routines one step at a time, see time pass on a visual timer, and work next to a calm virtual body double.

BREAK IT DOWN (AI TASK BREAKDOWN)

Type the task you keep putting off — "clean the kitchen", "do my taxes", "answer emails". Tap Break it down and get 3 to 12 small steps, each with a time guess. The first step is tiny on purpose, so you can start right now. Ask for bigger or tiny steps, and swipe away any step you don't need.

ROUTINES, ONE STEP AT A TIME

Morning, leaving the house, bedtime, or your own. Each step gets its own visual timer. When the time runs out, the app does not rush you on — you tap Done when you are done. Up next shows what is coming, so nothing surprises you.

A VISUAL TIMER FOR TIME BLINDNESS

A coloured disc shrinks as time passes, on a 60-minute face, so ten minutes looks like ten minutes. Drag to set it or pick 1 to 60 minutes. It keeps running when you close the app and tells you when time is up.

BODY DOUBLING SESSIONS

Body doubling means working while someone else works too. Pick what you will work on and for how long. A quiet virtual buddy works next to you, checks in once at halfway ("still on it, or drifted?"), and asks what you got done at the end. The buddy is part of the app, not a real person.

A TO-DO LIST THAT STAYS SMALL

Today shows what is open and what you finished today. Tick steps one by one; the task finishes itself when the last step is done.

MADE FOR ADHD BRAINS

• Calm colours, big buttons, no streak guilt

• No account, no ads, no tracking

• Your tasks and routines stay on your phone

• English and German

FREE AND PRO

Free: visual timer, to-do list and running routines with no limit, plus 3 task breakdowns a day, 3 routines and 1 body doubling session a day.

Pro: up to 50 task breakdowns a day, as many routines and focus sessions as you want. Weekly, yearly (with a free trial) or lifetime. Subscriptions renew until you cancel in Google Play.

Made by the team behind neurodiverge.app, a free library of ND-affirming guides.

Important: ADHD Planner is a planning tool. It is not a medical device and does not diagnose, treat, cure, or prevent any medical condition. For medical advice, diagnosis or treatment, talk to a healthcare professional.

Privacy: https://neurodiverge.app/app/privacy