Free ADHD Tools That Actually Work

Four purpose-built apps based on the Human AF methodology. Designed for brains that work differently.

What this is: Four free ADHD productivity apps including task breakdown, priority management, crisis support, and dopamine tracking tools.

Who it's for: People with ADHD who experience task paralysis, overwhelm, or difficulty prioritizing and need immediate, practical support.

What it's not: A habit tracker, meditation app, or gamified productivity system that requires consistent daily engagement.

Break overwhelming tasks into bite-sized steps

AI-powered tool that transforms "impossible" tasks into 3-7 actionable steps. No signup required - instant results.

Digital Brain Triage: HOT, WARM, COLD

The core methodology from the book. Triage your endless to-do list into what's actually urgent, important, or someday.

Your 911 button for overwhelm

Shame-free emergency protocols for task paralysis, emotional dysregulation, or isolation. Get help when your brain crashes.

Healthy dopamine, on demand

Build your personalized menu of healthy dopamine sources. Avoid doomscrolling and unhealthy habits with activities tailored to your energy level.

Ready to try them all?

All tools are free to use. No credit card required. Start managing your ADHD brain today.