ADHD Focus Tool: Free Timer, Task Breaker and Dopamine Boosts
Starting is often the hardest part. This free ADHD focus tool gives you three things in one place: a focus timer with short sessions, a task breaker that turns a scary task into tiny steps, and a dopamine boost for when you feel stuck.
Focus timer
Sessions today: 0
Task breaker
Too big to start? Write the task, then break it into tiny steps you could do in 10 minutes or less.
Stuck? Get a dopamine boost
A short, healthy reward to get you moving again. Set the timer for 5 minutes, then come back.
Tap the button for an idea
The ADHD Planner has a daily Top 3, a brain dump, an energy check and a dopamine menu to fill with your own ideas. Start with the free 31-page ADHD Lite.
Get the free ADHD plannerSee the full ADHD PlannerHow to Use the Focus Tool
- Break it down. Write the big task, then add the first 3 to 5 tiny steps.
- Pick a session length. 15 minutes is great for getting started, 25 for a classic Pomodoro and 50 for deep work.
- Press Start and work on the first step only.
- Take a 5-minute break when the timer rings, and tick off finished steps.
- Feeling stuck? Tap Give me a boost for a quick, healthy reward, then start another session.
Which Timer Length Should You Use?
| Length | Best for |
|---|---|
| 5 minutes | Breaks, or a “just start” sprint |
| 15 minutes | Low energy days and tasks you’ve been avoiding |
| 25 minutes | Most tasks, the classic Pomodoro |
| 50 minutes | Deep work when you’re already in the zone |
Not sure which method suits you? Compare them in Pomodoro vs time blocking.
Why Breaking Tasks Down Helps
A task like “clean the kitchen” or “write the report” has no clear first step, so your brain treats it as one huge, vague thing. Writing tiny, concrete steps gives you an obvious place to start and a quick win with each tick. It’s one of the simplest fixes for executive dysfunction.
Build Your Own Dopamine Menu
The boost button picks from a list of quick, healthy rewards. Your own list works even better. Our dopamine menu guide shows how to build one, and the HyperPlanners ADHD Planner includes a dopamine menu page next to your daily Top 3 and brain dump.
More Free ADHD Tools
- Planner quiz: find the planner that fits your brain.
- Daily schedule builder: plan your day around your energy.
- Habit tracker: build habits one tap at a time.
Focus Tool FAQ
What is the best focus timer for ADHD?
A simple timer with short sessions and planned breaks. Many people with ADHD start with 15 minutes and build up to 25 or 50 once they’re in the flow.
Does the Pomodoro technique work for ADHD?
It works well for many people because it makes tasks feel shorter. If 25 minutes feels too long, use 15-minute sessions instead.
How do I break down a task when I’m overwhelmed?
Write the task, then list the very first physical action, like “open the document” or “clear the counter”. Keep each step under 10 minutes.
Is this focus tool free?
Yes. It’s free, works in any browser and needs no sign-up.
Does the timer work if I switch tabs?
Yes. The timer keeps time correctly in the background and beeps when the session ends, as long as the tab stays open.