Free ADHD Focus Timer
Dopamine-friendly pomodoro timer designed for ADHD brains
Focus timer designed for ADHD brains
Your XP and settings are saved locally. Works offline too.
Ambient sounds help create a focused environment for work
Level Up Your Focus
Create a free account to unlock these features
Real XP & Leveling
Track your XP across sessions, level up your focus skills, and unlock achievements.
Focus Analytics
See your best focus times, track daily/weekly trends, and understand your ADHD patterns.
Task Integration
Link focus sessions to your tasks and see exactly where your time goes.
Session History
Review all your focus sessions, see total focus time, and celebrate your consistency.
Streak Tracking
Build daily focus streaks and get rewarded for consistency with bonus XP.
Live Body Doubling
Study with real people in virtual co-working rooms. Coming soon!
Finally, a productivity system designed for how your ADHD brain actually works.
Why ADHD Brains Need Different Focus Tools
Traditional productivity tools often fail people with ADHD because they're designed for neurotypical brains. ADHD affects executive function, making time management, sustained attention, and delayed gratification particularly challenging. This timer was built specifically to address these challenges.
The Science Behind This Timer
- Visual Progress: ADHD brains struggle with time blindness. Seeing progress fill up creates a concrete sense of time passing.
- Shorter Intervals: 15-20 minute sessions are more achievable than traditional 25-minute pomodoros, reducing the anxiety of starting.
- Immediate Rewards: XP points and confetti provide instant dopamine hits, satisfying the ADHD brain's need for immediate gratification.
- Body Doubling: The presence of others (even virtually) activates accountability circuits in the ADHD brain.
- Task Clarity: Writing down what you're working on reduces the cognitive load of remembering your goal.
ADHD-Friendly Focus Tips
- Start with shorter sessions - It's better to complete a 10-minute session than abandon a 25-minute one.
- Use body doubling - The ambient sounds simulate working alongside others, which helps many ADHD brains focus.
- Celebrate every win - The confetti isn't just for fun; it creates positive associations with focusing.
- Don't fight hyperfocus - If you get into flow state, it's okay to skip the break. Just remember to eventually rest.
- Track your patterns - Notice when you focus best and try to schedule important work during those times.
Understanding Body Doubling
Body doubling is a focus strategy where having another person present helps you stay on task. For ADHD brains, external accountability can be more effective than internal motivation. The ambient sounds in this timer simulate different body doubling environments - from quiet libraries to bustling coffee shops. Many people with ADHD find that even virtual presence helps them stay focused.
How to Use This Tool
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1
Choose a focus duration that works for your ADHD brain (15 or 20 minutes recommended)
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Optionally enter what you are working on to stay focused on your task
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3
Enable body doubling sounds for virtual co-working ambiance
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Click Start and watch the satisfying visual progress fill up
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Celebrate with confetti and XP when you complete a session
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Take a break, then come back for another round of dopamine-boosting focus
Frequently Asked Questions
This timer is designed with ADHD brains in mind. It features visual progress indicators (not just numbers), shorter default intervals (15-20 min instead of 25), dopamine-boosting celebrations with confetti and XP points, body doubling sounds that simulate studying with others, and ADHD-specific tips throughout. These features address common ADHD challenges like time blindness, need for external motivation, and difficulty with sustained attention.
Body doubling is a focus technique where having another person present (even virtually) helps you stay on task. For ADHD brains, the presence of others provides external accountability and reduces the tendency to get distracted. Our body doubling sounds simulate a quiet cafe, library, or co-working space to give you that same benefit without needing another person.
Traditional 25-minute pomodoros can feel overwhelming for ADHD brains. Shorter intervals (15-20 minutes) are more achievable, provide more frequent dopamine hits from completing sessions, and reduce the anxiety of committing to long focus periods. You can always work longer if you get into flow state!
ADHD brains often struggle with delayed gratification and need immediate rewards. The XP points and confetti celebrations provide instant dopamine rewards for completing sessions. This gamification makes focusing feel more like a game than a chore, which is exactly what ADHD brains need for motivation.
Absolutely! This timer works great alongside ADHD medication. The visual cues and rewards can help you maximize your focus during medication windows. Many users find the combination of medication plus external tools like this timer gives them the best results.
Hyperfocus is common with ADHD! If you are in a productive flow state, you can skip the break or adjust the timer. The goal is to support your focus, not interrupt it. However, the break reminders can be helpful because hyperfocus can sometimes lead to forgetting basic needs like eating or stretching.
Related Tools
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