Four Free ADHD Apps: Choose the Tool for What’s in Your Way

There are days when the problem is starting. Other days, it’s choosing. Sometimes you need to stop asking yourself to produce anything at all.

These four apps give those different moments their own small workspace. You can use one without learning the others. Every feature is free, and none requires an account.

When the task feels too big: Task Breaker

Write one task, such as “reply to the email about the schedule.” The Task Breaker offers small steps you can edit.

The default guide runs on your device. It has patterns for common jobs, including dishes, laundry, messages, writing, calls, and paperwork. For a task it doesn’t recognize, it offers a general starting structure. That distinction matters: a useful starting point can still need your context.

Change a step that misses. Remove something unnecessary. Add an action only you know about. Then switch to the one-step view if the whole list is competing for your attention.

An online breakdown is optional and clearly labeled. Choosing it sends the task to an AI provider. You can use the whole default workflow without enabling it.

When everything wants today: Three-Pile

The Three-Pile System gives unfinished tasks three places:

• Hot: Up to three things that need today.
• Warm: Things that matter and need attention soon.
• Cold: Things that can wait.

Capture a task individually, or paste a brain dump with one item per line. A wording-based suggestion can help you start sorting, but it doesn’t know your obligations. You make the call.

The most useful question is often, “What happens if this waits?” A bill with a real consequence and an uncomfortable email may both feel loud. Their deadlines may be very different.

Use the move buttons on any device. Undo reverses the most recent board change. You can export a readable list or save a backup to restore later.

When you need a pause: Crisis Protocol

Crisis Protocol offers a user-chosen reset. You might want a smaller action, less input, a message to ask someone for company, or simply a pause without explaining anything.

It shows one prompt at a time. Back, Skip, and Stop remain available. It doesn’t score your answers or decide whether you’re in a clinical crisis. Support links stay available independently of the reset.

Your choices aren’t saved. This is a practical tool, not medical care or an emergency service.

When a break turns into more scrolling: Dopamine Menu

The Dopamine Menu is a personal list of possible breaks. Filter by energy and the time you have, then choose one or ask the app to pick from the results.

Add your own activities. Pin the useful ones. Hide the ones that don’t fit your body, surroundings, interests, or budget. The optional timer gives a break an end point, and the optional check-in leaves a note for future you.

The name doesn’t mean the app measures brain chemistry or guarantees a mood change. It helps you remember choices.

What happens to your data?

Task Breaker, Three-Pile, and Dopamine Menu save in this browser. There’s no account and no device sync. If you clear site data, those records go with it. Download anything you want to keep.

For the optional online breakdown and information you choose to submit through forms, see Privacy.

Start with the app that matches this moment. You don’t have to turn using it into another routine.