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ADHD Focus Timer &
AI Task Breakdown App

ADHDFocus is a focus timer and task manager app for iPhone built specifically for ADHD brains. It features 5, 15, and 25-minute sessions sized for ADHD attention spans, AI-powered task breakdown that splits overwhelming tasks into manageable 5-minute steps, and automatic hyperfocus alerts. Free to try — no account required.

Download on the App Store

Free · 5 sessions + 5 AI breakdowns · iPhone · iOS 17+

Built for How ADHD Brains Actually Work

ADHDFocus addresses the 3 core ADHD challenges: task paralysis (AI breakdown), time blindness (short timers + hyperfocus alerts), and consistency (streak tracking without shame).

  1. 1

    ADHD-Specific Timer Sessions (5/15/25 Minutes)

    Standard pomodoro apps assume 25-minute attention spans. ADHD brains often can't sustain that. ADHDFocus offers 5-minute Gentle sessions for high-resistance days, 15-minute Sprints for moderate focus, and 25-minute Deep sessions for when you're in the zone.

  2. 2

    AI Task Breakdown

    Feeling overwhelmed by "clean the apartment"? AI splits any task into concrete 5-minute steps. Tap one step, set the timer, everything else fades. This reduces executive function load — the core ADHD challenge that makes starting feel impossible.

  3. 3

    Hyperfocus Lock-In Alerts

    Hyperfocus is a real ADHD phenomenon — you lose hours on one thing while everything else burns. ADHDFocus automatically alerts you when your session ends, breaking the hyperfocus cycle before you forget to eat, drink water, or attend that meeting.

  4. 4

    Focus Analytics — When Does Your Brain Peak?

    Discover your brain's patterns without judgment. ADHDFocus tracks when you focus best — morning, evening, post-lunch — so you can schedule important work during your peak windows instead of fighting your brain.

  5. 5

    Streak Tracking Without Shame

    Most productivity apps make you feel terrible when you miss a day. ADHDFocus celebrates what you did, not what you didn't. Progress tracking that works with your ADHD instead of against it.

  6. 6

    Widgets & Live Activity

    Home screen, Lock Screen widgets, and Live Activity for active sessions. See your current timer without opening the app — reducing the distraction of unlocking your phone and getting pulled into other apps.

How to Focus with ADHD Using ADHDFocus

1

Enter Your Task

Type what you need to do. Feeling overwhelmed? Tap "AI Breakdown" to split it into small steps.

2

Pick Your Mode

Gentle (5 min), Sprint (15 min), or Deep (25 min). Match the timer to how your brain feels right now.

3

Focus

Timer runs. Hyperfocus alerts keep you on track. Live Activity shows progress on your Lock Screen.

4

Build Momentum

Track your streaks. See your focus patterns. Celebrate progress — you did the hard part by starting.

Frequently Asked Questions

What is the best focus timer app for ADHD?

ADHDFocus is a free focus timer app for iPhone built specifically for ADHD brains. It features 5, 15, and 25-minute sessions sized for ADHD attention spans, AI-powered task breakdown that splits overwhelming tasks into 5-minute steps, automatic hyperfocus alerts, and focus analytics. Unlike generic pomodoro timers, ADHDFocus includes Gentle, Sprint, and Deep modes that match your current brain state.

How does ADHDFocus help with ADHD?

ADHDFocus addresses 3 core ADHD challenges: (1) Task paralysis — AI breaks overwhelming tasks into small 5-minute steps. (2) Time blindness — short timer sessions with automatic alerts prevent hyperfocus lock-in. (3) Consistency without shame — streak tracking celebrates progress without guilt-tripping missed days.

What is AI task breakdown?

AI task breakdown takes any overwhelming task and splits it into concrete 5-minute steps. You tap one step, set the timer, and everything else fades away. This reduces executive function load — the core struggle for ADHD brains. Free users get 5 AI breakdowns to start.

Is ADHDFocus free?

ADHDFocus is free to download with 5 focus sessions and 5 AI task breakdowns. Premium unlocks unlimited sessions, unlimited AI suggestions, and focus analytics. A 7-day free trial is available.

How is ADHDFocus different from a regular pomodoro timer?

Regular pomodoro timers use fixed 25-minute intervals that assume neurotypical attention spans. ADHDFocus offers 5, 15, and 25-minute sessions because ADHD brains need shorter options. It adds AI task breakdown, hyperfocus alerts, brain-state-matched modes (Gentle/Sprint/Deep), and focus analytics — features designed specifically for ADHD.

Does ADHDFocus prevent hyperfocus?

Yes. ADHDFocus includes automatic alerts that prevent hyperfocus lock-in — a common ADHD experience where you lose hours on one task while neglecting everything else. The timer alerts break the hyperfocus cycle and remind you to take breaks or switch tasks.

What focus modes does ADHDFocus have?

ADHDFocus has 3 modes: Gentle (5 minutes — for low-energy or high-resistance days), Sprint (15 minutes — for moderate focus), and Deep (25 minutes — for when you're in the zone). Each mode has different timer durations and break patterns matched to how ADHD attention actually works.

Your Brain Isn't Broken. It Just Needs Different Tools.

Free on iPhone. 5 focus sessions and 5 AI breakdowns to start.

Download ADHDFocus — Free