Free ADHD Tools: Planner Quiz, Schedule Builder, Habit Tracker and Focus Timer
Four free tools to help you plan, focus and build habits with ADHD. No sign-up, no app to install. Each one works in your browser on a phone, tablet or computer.
ADHD Planner Quiz
6 quick questions to find the planner that fits how your brain works, plus a free version to try first.
Take the quizDaily Schedule Builder
Build an ADHD-friendly day around your energy peak, with breaks, a brain dump and a shutdown ritual.
Build my dayHabit Tracker
Pick up to 8 habits, tap the days you do them and watch your score grow. Printable, with a dark mode.
Track habitsFocus Tool
A focus timer, a task breaker for overwhelming jobs and a dopamine boost when you feel stuck.
Start focusingWhich Tool Should You Start With?
- Not sure which planner to use? Take the planner quiz.
- Days feel chaotic? Build a routine with the daily schedule builder.
- Want to build habits? Start the habit tracker.
- Can’t get started? Open the focus tool.
Go Further With a Planner
The tools are a great start. A planner keeps it all in one place: your Top 3, brain dump, habits and schedule. Try our free 2027 planners, including the 31-page ADHD Lite, or read our ADHD planner guide.
ADHD Tools FAQ
Are these ADHD tools free?
Yes. All four tools are free and need no account or download.
Do the tools save my data?
The habit tracker and focus timer save your progress in your browser. Nothing is sent to us.
Can I use the tools on my phone?
Yes. Every tool works on phones, tablets and computers.