ADHD Focus Tool

Focus sprint

Choose one task, define the next tiny action, then run a short timer. The goal is to reduce starting friction, not force perfection.

Focus task Duration

Only-next-step

Pick one task and define a step small enough to start in under two minutes.

Task capture

Keep tasks simple, visible, and finishable. Each task can be broken into micro-steps so progress still counts even when your energy is uneven.

One active task at a time

Today board

Enter your own timings, submit each item into the summary, and keep the day flexible enough to adjust later.

Move later

Push unfinished items to another day so they stay visible instead of becoming forgotten.

Parking lot

Capture distracting thoughts without chasing them. This protects attention while reassuring your brain the idea is not lost.

Momentum

Tasks finished

Micro-steps done

Focus sprints

How to use it

Capture the avoided project as one task.
Break it into micro-steps so each step feels safe to begin.
Promote one task into focus mode.
Run a 10-15 minute sprint and stop only after the timer or the tiny step is done.
Use the parking lot for stray thoughts instead of context-switching.

This tool keeps everything in the page while it is open, so it stays simple and fast for personal use.

Mobile-friendly updates include larger tap targets, stacked layouts on smaller screens, safer spacing near phone edges, and full-width controls for quick use on the move.