# The best ADHD apps for adults, by the problem they solve > The best ADHD apps for adults, by the problem they solve: planning, reminders, starting tasks, focus and skills. Prices, free options and limits for each. Published 2026-10-07 · 12 min read · Published by Pokobot The best ADHD app is the one that fixes the specific thing that keeps going wrong for you. Tiimo is our top pick for planning a day visually. Pokobot is our second pick for reminders you won't swipe away, because they arrive as WhatsApp messages. Focusmate helps you start work through live body doubling, Goblin Tools breaks big tasks into steps for free, Inflow teaches ADHD skills, Due nags until you act, Forest protects your focus from your phone and Finch makes self-care routines gentler. Most adults with ADHD do better with one or two apps than with eight. Every extra app is another place to check, another set of notifications and often another subscription. Start with the app that matches your biggest daily difficulty, use it for two weeks, then decide whether it has earned a place. Pokobot publishes this guide and ranks itself second; it is a reminder service, not a planner or a treatment. None of these apps diagnoses ADHD, and only EndeavorOTC, covered separately below, is FDA-cleared as a digital treatment. We checked official sites, the FDA database and US App Store listings on 7 October 2026. We did not accept payment for inclusion, and prices vary by region. ## The short answer Pick by the problem. If your days lose their shape, start with Tiimo. If you remember things too late, try Pokobot or Due. If starting is the hard part, try Focusmate or Goblin Tools. If your phone is the distraction, try Forest. If you want to understand your ADHD and build skills, try Inflow, and if basic self-care slips when you are low, try Finch. | App | Best for | Platforms | Price (US) | | --- | --- | --- | --- | | Tiimo | Planning the day visually | iPhone, iPad, Mac, Apple Watch, Android and web | Limited free version; Pro subscription | | Pokobot | Reminders and check-ins you will notice | Any phone with WhatsApp | Full 7-day trial, then a paid subscription | | Focusmate | Starting and staying with a task | Web browser on computer or phone | 3 free sessions a week; Plus $8 a month yearly or $12 monthly | | Goblin Tools | Breaking big tasks into steps | Web, iPhone and Android | Free website; $1.99 iPhone app; optional Pro | | Inflow | Learning ADHD skills and strategies | iPhone and Android | From $22.49 a month or $95.99 a year | | Due | Reminders that keep nagging | iPhone and iPad; Mac app sold separately | $7.99; optional $4.99 yearly Upgrade Pass | | Forest | Staying off your phone | iPhone and Android | Free download; Pro from $5.99 a month | | Finch | Gentle self-care routines | iPhone and Android | Free; optional Finch Plus | ## Choose by the problem, not the label “ADHD app” covers very different tools. A planner will not help much if the problem is starting, and a focus timer will not help if you forgot the task existed. Find the line below that sounds most like your week. 1. **The day loses its shape** You know what needs doing but not when, and the afternoon disappears. A visual planner such as Tiimo shows the day as blocks you can see and move. 2. **You remember too late** The bill, the call or the medicine comes back to mind after it mattered. You need a reminder that reaches you where you will notice it: Pokobot in WhatsApp, or Due's repeating alerts on iPhone. 3. **You can't get started** The task is clear but feels too big or too dull to begin. Focusmate puts another person on a video call with you, and Goblin Tools breaks the task into small first steps. 4. **Your phone keeps pulling you away** You sit down to work and end up scrolling. Forest turns staying off your phone into something you can see and lose. 5. **You want to understand your ADHD** You want strategies, not just tools. Inflow teaches skills through short daily lessons based on cognitive behavioral therapy (CBT) principles. 6. **Basic routines slip on bad days** Water, meals, a shower and sleep fall away when energy is low. Finch makes small self-care goals feel lighter by tying them to a pet you look after. ## 1. Tiimo: best for planning your day visually Tiimo turns a to-do list into a color-coded visual schedule, so the day becomes something you can see rather than hold in your head. Each task can have its own countdown timer, and an AI co-planner helps split a task into steps and estimate how long it will take. Apple named Tiimo iPhone App of the Year in its 2025 App Store Awards. It is built with neurodivergent users in mind and aims to make planning calmer rather than more demanding. It syncs with Apple Calendar and Reminders, offers widgets and Live Activities, and runs on iPhone, iPad, Mac, Apple Watch, Android and the web. The free version covers the basics, while the web app and the full feature set need Tiimo Pro. On the US App Store, Tiimo Pro purchases were listed from $7 to $54 depending on the plan, and yearly plans begin with a 7-day free trial. Choose Tiimo if time blindness and planning are your biggest problems. If you mainly need a list of tasks without a timeline, a simpler app may suit you better. - [Tiimo official site](https://www.tiimoapp.com/): Visual planning, the AI co-planner, focus timers and supported devices. - [Compare visual day planners](https://www.pokobot.com/structured-app-alternatives.md): Tiimo, Structured, TickTick, Sunsama and Google Calendar by day view and price. ## 2. Pokobot: best for reminders you won't swipe away Pokobot is a reminder service inside WhatsApp. You send a sentence such as “remind me at 4pm to call the dentist”, check the confirmed time, and the reminder arrives as a WhatsApp message rather than another app notification. For many adults with ADHD, the hard part is not setting a reminder but noticing it, and a message in the chat you already check all day is harder to miss. It also covers a few ADHD-specific jobs. Daily accountability check-ins ask whether you did something, with Completed, Remind in 30 min and Not completed buttons, and keep a weekly count. You can “poke” a partner or friend so a reminder reaches their WhatsApp, keep a simple to-do list in the same chat, and link Google Calendar to get a message 15 minutes before each timed event. The limits are clear. Pokobot has no visual planner, focus timer, app blocking or permanent free plan, and it cannot tell whether a task is done beyond what you report in a check-in. It is not an ADHD treatment. Every feature is included in a 7-day trial with no card required, and reminders need a paid subscription afterwards. [Every weekday at 8:45am remind me to pick my one most important task](https://wa.me/919407606251?text=Every%20weekday%20at%208%3A45am%20remind%20me%20to%20pick%20my%20one%20most%20important%20task) (opens WhatsApp; review and press Send) - [Choosing a reminder app for ADHD](https://www.pokobot.com/reminder-app-for-adhd.md): What to test before moving your whole list into any app. - [How daily check-ins work](https://www.pokobot.com/features/accountability-check-ins.md): One tap to record a day, with weekly and lifetime counts. - [Check Pokobot's current plans](https://www.pokobot.com/pricing.md): Regional monthly and annual pricing after the free trial. ## 3. Focusmate: best for starting and staying with a task Focusmate is virtual body doubling. You book a 25, 50 or 75-minute session and are matched with another member for a video call. You each say what you plan to do, work quietly with cameras on, then check in at the end. Having someone there, even a stranger, makes it easier for many people to start and keep going. There is no app to install: sessions run in a web browser on a computer or phone. The free plan includes three sessions a week, and Focusmate Plus adds unlimited sessions for $8 a month billed yearly or $12 month to month. Focusmate says financial help is available on request. The tradeoff is the format. You have to book ahead and be on camera with someone you don't know, which some people find uncomfortable at first. If that is a barrier, try body doubling with a friend before paying for anything. - [Focusmate pricing](https://www.focusmate.com/pricing): Free and Plus plans, and how to ask for financial help. - [How body doubling works](https://www.pokobot.com/body-doubling.md): Why it can help with ADHD and how to try it with a friend first. ## 4. Goblin Tools: best free tool for breaking tasks down Goblin Tools is a set of small AI helpers designed mainly for neurodivergent people. Its best-known tool, Magic ToDo, turns a task like “clean the kitchen” into a list of steps, with a spiciness setting for how small you want them. Other tools estimate how long a task will take, turn a brain dump into a task list, adjust the tone of a message or suggest a recipe from what you have. The website is free with no ads or paywalls, and its creator says it will stay that way. The iPhone app costs $1.99 in the US, and an optional Goblin Tools Pro subscription ($3.99 a month or $39.99 a year on the US App Store) adds features that are expensive to run. Treat its suggestions as a starting point. The site itself says AI output is guesswork, so check steps that involve money, health or anything you can't undo. Choose Goblin Tools when a task feels too big to begin and you need the first small step written down. - [Goblin Tools](https://goblin.tools/): The free web version of Magic ToDo and the other tools. ## 5. Inflow: best for learning ADHD skills Inflow is a skills program rather than a planner. Created by ADHD clinicians and psychologists, it uses short daily lessons based on cognitive behavioral therapy (CBT) principles to cover topics such as procrastination, impulsivity, anxiety and avoidance. It also includes exercises, an in-app community, co-working sessions and an AI companion, with text-based coaching from ADHD coaches on some plans. It is one of the more expensive options. On the US App Store, Inflow was listed at $22.49 a month or $95.99 a year without coaching, and $47.99 a month or $199.99 a year with coaching. It runs on iPhone and Android. Choose Inflow if you want to understand why ADHD makes certain things hard and practice strategies over weeks. It asks for regular time, and it supports professional care rather than replacing an assessment, medication or therapy. - [Inflow official site](https://www.getinflow.io/): The program, coaching and community features. ## 6. Due: best for reminders that keep nagging Due is an iPhone reminder app built around one idea: a reminder should not go away until you deal with it. Auto Snooze repeats the alert at an interval you choose, from every minute to every hour, until you mark it done or reschedule it. It also has countdown timers and flexible repeating reminders, and it works without an account. Due costs $7.99 on the US App Store as a one-time purchase, with an optional $4.99 yearly Upgrade Pass for future features. It is only for Apple devices, and the Mac app is sold separately. Choose Due if you dismiss single notifications without thinking; skip it if you use Android. - [Best reminder apps for iPhone](https://www.pokobot.com/best-reminder-apps-for-iphone.md): Due, Apple Reminders, Pokobot and others compared. ## 7. Forest: best for staying off your phone Forest turns a focus session into a small game. You plant a virtual tree and set a timer, and the tree grows while you stay out of other apps. Leave to check social media and the tree withers. Over time your forest becomes a visible record of focused time. It is free to download on iPhone and Android, with a Pro subscription listed from $5.99 a month on the US App Store. Forest works best for people who are motivated by a visible reward. If a withered tree wouldn't bother you, a stricter app blocker may suit you better. - [Forest official site](https://www.forestapp.cc/): How focus sessions and trees work on each platform. ## 8. Finch: best for gentle self-care routines Finch gives you a small virtual pet that grows as you complete self-care goals you choose, such as drinking water, taking medicine or going outside. It adds mood check-ins, journaling prompts and breathing exercises, and its tone is deliberately kind rather than demanding. On the US App Store, it had a 4.9 rating from more than 760,000 ratings. Finch is free to use, with an optional Finch Plus subscription for extra content and customization. Choose it when basic routines fall apart on low-energy days and a strict habit tracker would feel like another way to fail. - [Finch official site](https://finchcare.com/): Self-care goals, check-ins and what Finch Plus adds. ## What about EndeavorOTC? EndeavorOTC is different from everything above. It is a video game sold as a digital treatment, and the FDA cleared it in June 2024 to improve attention function, as measured by computer-based testing, in adults with primarily inattentive or combined-type ADHD. You play it on a phone, and the company recommends two 6-week courses with at least 50 minutes of play a week. It is not a planner, reminder or task manager, so it will not help directly with bills, appointments or a messy day. On the US App Store it was listed at $24.99 a month or $129.99 a year. If you are considering it as part of treatment, discuss it with your clinician. - [FDA 510(k) record for EndeavorOTC](https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfPMN/pmn.cfm?ID=K233496): The clearance decision from 14 June 2024. - [EndeavorOTC official site](https://www.endeavorotc.com/): Indications, the recommended schedule and pricing. ## The best free ADHD apps Several good options cost nothing. The Goblin Tools website is free with no ads, Finch's core app is free, Focusmate includes three sessions a week, and Forest is a free download. Your phone's built-in alarms, reminders and calendar are free too, and labeling an alarm with the next action (“leave for the dentist”) makes it far more useful than an unlabeled one. Free trials let you test paid apps before committing. Pokobot gives 7 days with no card required, and Tiimo's yearly plan starts with a 7-day trial. Set a reminder to decide before any trial ends, so a forgotten trial does not become one more charge. - [How to remember to cancel free trials](https://www.pokobot.com/remember-to-cancel-free-trials.md): Save the deadline at signup and leave time to cancel. - [What the ADHD tax costs](https://www.pokobot.com/adhd-tax.md): Unused subscriptions and renewed trials are a common part of it. ## How to make any ADHD app stick Start with one app and one job. Set it up in ten minutes, not an afternoon, and put it where you already look: the first screen of your phone, or a chat you open every day. A perfect system you avoid opening is worth less than a rough one you use. Review after two weeks. If you have stopped opening it, the app is not wrong for you because you failed; it is wrong for you. Cancel it and try the next one on the list. Apps support routines and strategies, and they work best alongside proper assessment and care when ADHD affects your work, studies or relationships. - [ADHD time blindness: practical help](https://www.pokobot.com/adhd-time-blindness.md): Visible time, transition cues and a one-week time experiment. - [CDC guide to ADHD in adults](https://www.cdc.gov/adhd/about/adhd-in-adults.html): Symptoms, assessment and treatment options. ## FAQ **What is the best app for adults with ADHD?** It depends on the problem. Tiimo is the best overall for planning the day visually. Pokobot is our second pick for reminders that arrive in WhatsApp. Focusmate helps with starting work, Goblin Tools breaks tasks down for free, Inflow teaches skills, Due nags until you act, Forest helps you stay off your phone and Finch supports self-care routines. **Is there a free app for ADHD?** Yes. The Goblin Tools website is free with no ads, Finch's core app is free, Focusmate includes three free sessions a week and Forest is a free download. Your phone's built-in alarms, reminders and calendar are free options too. **Are there FDA-approved apps for ADHD?** EndeavorOTC, a video game, was cleared by the FDA in June 2024 to improve attention function, as measured by computer-based testing, in adults with primarily inattentive or combined-type ADHD. A separate prescription version, EndeavorRx, is for children. The other apps in this guide are support tools, not FDA-cleared treatments. **What is the best productivity app for ADHD?** For planning, Tiimo. For starting tasks, Focusmate or Goblin Tools. For remembering things at the right time, Pokobot or Due. A productivity app helps only if it fixes the step where your work usually stalls, so start there. **Do ADHD apps actually work?** Most have not been tested in clinical trials, so judge them by whether you keep using them and whether the problem gets smaller. EndeavorOTC is the exception, with trial data behind its FDA clearance. Apps work best as part of a wider plan that can include assessment, treatment and practical strategies. **Can Pokobot help with ADHD?** Pokobot can help with remembering: it sends reminders and daily check-ins as WhatsApp messages, which some people notice more easily than app notifications. It does not diagnose or treat ADHD, plan your day visually or block distractions. **How many ADHD apps should I use?** Usually one or two. Each extra app adds another place to check and often another subscription. Start with the app that matches your biggest daily difficulty and add a second only if a clear gap remains. ## Start with the reminder you keep missing. Poko sends it to WhatsApp, the app you already check all day. ## Try it Open WhatsApp and [message Pokobot](https://wa.me/919407606251?text=Every%20weekday%20at%208%3A45am%20remind%20me%20to%20pick%20my%20one%20most%20important%20task). The first message can be a real reminder: - `Every weekday at 8:45am remind me to pick my one most important task` First 7 days free. No app, no account, no card.