To-Do Lists for ADHD: We Tested The 7 Best Apps

The 7 Best To Do List Apps for ADHD in 2025

“Wait, what was I supposed to do again?”

If you’ve ever opened your phone to check your to-do list and ended up scrolling Reddit for 45 minutes instead, you’re not alone.

Living with ADHD means your brain is constantly juggling 17 tabs, and sometimes… the tab with your actual tasks? It crashes.

This guide is for you.

Whether you're a student forgetting assignments, a professional missing meetings, or an entrepreneur spinning 12 plates at once, this post covers ADHD-friendly to-do list apps and methods that help you manage your ADHD and stay on track (without draining your energy or sanity).

What Makes a To-Do List ADHD-Friendly?

Not all task managers are made with ADHD brains in mind. Here’s what actually helps:

✅ Low friction input – You can braindump quickly without organizing everything right away.
✅ Reminders & nudges – Because we don’t forget on purpose.
✅ Visual clarity – Color-coding, checkboxes, and clean layouts keep overwhelm down.
✅ Dopamine rewards – Small wins, confetti, sounds, streaks… yes, please.
✅ Flexible structure – Some days are chaos. Your system should bend, not break.
✅ Cross-device sync – Because we’ll definitely forget which device we wrote that down on.

Our Evaluation Criteria

When reviewing tools, we looked at:

• Ease of use (especially for scattered days)
• Reminders & notifications
• Calendar & email integrations
• Visual layouts
• Gamification or dopamine triggers
• Pricing
• Best use cases (e.g., students, remote workers, etc.),

Best To-Do List Apps for ADHD - Updated Comparison Table

1. Saner.AI

Saner.AI is an ADHD-friendly AI assistant designed to help you stay on top of your tasks, notes, and ideas - without feeling overwhelmed. Instead of just managing your to-do list, it acts like an assistant: organizing your thoughts, breaking down complex tasks, and helping you follow through.

It’s ideal for people with ADHD or anyone who finds traditional to-do lists too rigid, scattered, or high-maintenance.

Key features

• Daily Planner: Reads your emails, notes, and calendar, and automatically gives you an optimal plan for the day

• All-in-one workspace: Combines your tasks, notes, emails, calendar, and reminders in one place
• AI assistant (Skai): You can talk to it to plan your day, break down tasks, or recall anything you’ve saved

• Natural-language search: Search your entire workspace like you're talking to a person

• Focus-friendly interface: Designed to reduce context switching and cognitive load for ADHD minds
• Calendar integration: Syncs with your Google Calendar to help you plan time for tasks
• Available on web, desktop, Chrome extension, and Mobile

What I liked

• The ability to “talk” to your workspace is game-changing - you don’t need to click around or remember where you put something

• The smart daily planning saves you from staring at a long, unprioritized to-do list
• You don’t need to manage a system; it just works in the background

Cons

• Not ideal for large teams - no Gantt charts or complex task dependencies.

Pricing

• Free
• Starter: Monthly at $8/month, Annually at $6/month (with early user discount)
• Standard: Monthly at $16/month, Annually at $12/month (with early user discount)

Who is it suitable for?

• Adults with ADHD who want a smarter, less stressful way to manage tasks
• Entrepreneurs, researchers, or busy professionals juggling a million things
• Anyone who needs help remembering, organizing, and doing without manually building their own system

Saner.AI review

How to start using it?

• Sign up at saner.ai and create a free account
• Connect your calendar, email, and Slack to centralize your work
• Start chatting with Skai to add tasks, organize notes, and get a daily plan

The ADHD To Do List that works with you

Try Saner.AI for free

2. Todoist

Todoist is a simple but powerful task manager that helps you stay on top of things without feeling overwhelmed. It works across all your devices and gives your brain structure

Key features

• Quick Add with natural language (e.g., “Call doctor every Tuesday at 9am” turns into a recurring task)
• Recurring tasks, reminders, and overdue alerts so nothing slips through
• Labels and filters to organize tasks by mood, energy, urgency, or location
• Calendar and board views to visualize your week and manage task flow

What I liked

• The interface is clean, intuitive, and not overwhelming
• Labels and filters help surface the right tasks for the moment

What I disliked

• You don't have an AI assistant to manage tasks
• The Karma system is nice, but not as dopamine-boosting as habit-tracking apps with visual streaks
• It can get cluttered if you over-label or create too many filters

Pricing

• Free plan with basic task management, due dates, and labels
• Pro plan around $4/month adds calendar view, AI assist, filters, and reminders

Suitable for

• Individuals with ADHD who want clarity, reminders, and a way to manage tasks without overwhelm

How to start

• Sign up on any device
• Create simple projects like “Work,” “Personal,” “Routines,” or “Someday”

Todoist Reviews (source)

3. Mircosoft Todo

Microsoft To Do is a clean, straightforward task manager designed to help you organize your day without getting overwhelmed. It’s part of the Microsoft 365 suite and works well across devices, especially if you’re already using Outlook or Windows.

Key features

• My Day: A fresh list every day to help you focus on just a few tasks at a time
• Steps: Break big tasks into smaller subtasks so they feel more doable
• Important: Star key tasks to keep them visible and top-of-mind
• Planned: Set due dates and see what’s coming up without needing to remember everything

What I liked

• Subtasks (Steps) make it easier to break down overwhelming projects
• It’s free, clean, and not distracting - just enough structure without overcomplicating things

What I disliked

• It doesn’t support complex project management - no tags, boards, or filters
• Shared task lists don’t support file attachments, which can be frustrating for collaboration
• Doesn't support an AI assistant for tasks

Pricing

• Free for all users with a Microsoft account

Suitable for

• Users already using Microsoft apps like Outlook, Calendar, and Teams
• Anyone who prefers minimal, distraction-free planning tools

How to start

• Just download Microsoft To Do from your device’s app store or visit the website

Microsoft To Do Reviews (source)

4. TickTick

TickTick is a powerful to-do list app that’s especially useful for people with ADHD. It combines task management, habit tracking, calendar integration, and built-in focus tools like the Pomodoro timer

Key features

• Built-in Pomodoro Timer: Great for breaking work into short, focused sprints
• Eisenhower Matrix: Helps prioritize what’s urgent vs important visually
• Habit Tracker: Builds consistency through routine-based reminders
• Multiple Views: Switch between List, Calendar, Kanban, or Timeline depending on your style

What I liked:

• The Pomodoro + Task Estimate combo helps me start tasks
• Visual prioritization tools (like the Eisenhower Matrix) are great for reducing overwhelm
• Habit tracking is built in

What I disliked:

• Some ADHD-relevant features like calendar sync and smart filters require the paid plan
• Syncing across devices can sometimes lag or feel slightly delayed
• It’s easy to over-customize - too many lists or views
• No AI Assistant

Pricing:

• Premium plan costs $35.99/year, which adds calendar sync, smart filters, more reminders, and deeper stats

Suitable for:

• People who benefit from visual thinking, focus sprints, and routine-building

How to start:

• Sign up for free at ticktick.com and install the app on your devices
• Add 3–5 tasks with Pomodoro timers to test focus

TickTick review (source)

5. Superlist

Superlist is a sleek, modern to-do list app that blends tasks, notes, and reminders into one minimalist workspace. It’s designed to reduce clutter and context switching

Key features

• Tasks and notes live together, so you don’t need separate apps
• Reminders and recurring tasks built in
• Shared lists and comments for light team or family collaboration
• Cross-platform on Mac, iOS, Android, and Web

What I liked

• The UI is fast
• Customization is just enough: emoji, colors, background photos from Unsplash

What I disliked

• Some syncing issues were reported across platforms, especially in early mobile versions
• Team features are decent, but not as robust as dedicated collaboration tools
• AI features only unlock at higher tiers
• You can't talk with it like a personal assistant

Pricing

• Free plan available
• Basic: $6/month
• Pro: $25/user/month

Suitable for

• Professionals or creatives juggling lots of little tasks and ideas
• Small teams or families who need shared task lists without complexity

How to start

• Just go to Superlist, create a free account, and start

Superlist reviews (source)

6. Things 3

Things 3 is a beautifully crafted task manager for Apple users that blends simplicity with powerful organization. For ADHD-prone users, its calm interface, clear structure, and intuitive flow make it easier to manage the chaos of daily life without overwhelm.

Key features

• Clean and fast task capture using Quick Entry (on Mac, iPhone, iPad)
• Projects, Areas, Tags, and Checklists for flexible structure
• "Today," "This Evening," and "Upcoming" views to pace your day and avoid overload

What I liked:

• You can break complex tasks into smaller subtasks using checklists
• Deep Apple ecosystem integration makes task capture frictionless

What I disliked:

• No Android, Windows, or web version — strictly Apple-only
• No collaboration or team-sharing features, so it’s not suitable for shared task management
• No location-based or trigger-based reminders (like “remind me when I get home”)
• Cost can add up if you want to use it on multiple devices (Mac, iPhone, iPad all sold separately)

Pricing:

• $49.99 one-time purchase for Mac
• $19.99 for iPad
• $9.99 for iPhone and Apple Watch
• 15-day free trial available on Mac

Suitable for:

• Apple users who want a minimalist, structured, and fast to-do list app

How to start:

• Download the app on your Apple device (Mac, iPad, or iPhone)
• Start with the free trial if you’re on Mac

Things 3 review (source)

7. Any.do

Any.do is a smart to-do list and daily planner built to help you stay organized across tasks, reminders, and calendars. With ADHD, it's easy to forget things or get overwhelmed just figuring out what to do next

Key features

• Smart task lists with subtasks to break things down into manageable pieces
• Time-based, recurring, and location-based reminders to help you remember when and where to take action
• Built-in calendar that shows tasks next to your meetings
• Voice input and quick capture so you can add tasks

What I liked:

• Clean, easy-to-use interface that doesn’t overwhelm you with options
• Recurring reminders and subtasks make it easier to stick to routines
• The calendar integration helps you visualize your time better

What I disliked:

• The free version lacks recurring reminders, which are pretty essential for ADHD-friendly routines
• If you don’t organize tasks well, the “Today” view can get crowded and overwhelming
• Sync issues occasionally pop up with certain calendars or devices

Pricing:

• Free plan: Includes basic tasks, daily planner, and simple reminders
• Premium: Around $5/month billed annually,

Suitable for:

• Students and professionals who need gentle nudges and flexible planning

How to start:

• Download Any.do on your phone or sign up online
• Start with the free plan to test out basic tasks and planning

Any.do reviews (source)

✅ Final Thoughts: Finding Your Best To-Do List for ADHD

There’s no single “perfect” to-do list for ADHD - and that’s okay. What works one year might not work the year. The real key is finding a system that meets you where you are instead of forcing you into a rigid box.

• If you want calm minimalism → Microsoft To Do keep it simple.
• If you need AI to untangle the chaos → Saner.AI can turn brain-dumps into actual plans.

Remember: the goal isn’t to become perfectly productive. The goal is to reduce overwhelm, get the right things done, and feel a little lighter at the end of the day.

Experiment, swap tools, even mix digital with sticky notes. ADHD productivity is about flexibility, not perfection.

👉 And if you’ve ever wished your to-do list could think with you, give an ADHD-friendly AI assistant like Saner.AI a try - it might just become the planner you actually stick with.

Stay on top of your work and life with an ADHD To Do List app

Try Saner.AI for free

Best To-Do Lists for ADHD: Frequently Asked Questions

1. What makes a to-do list ADHD-friendly?

ADHD-friendly to-do lists are simple, flexible, and built to reduce overwhelm.

They help you:

• Capture scattered thoughts instantly (even mid-task)
• Break big tasks into smaller, doable chunks
• Prioritize with less mental effort
• Get reminders before you forget—not after

Tools like Saner.AI, TickTick, and Todoist shine here because they work with your brain, not against it.

2. What are the best to-do list apps for ADHD?

Here are 6 top-rated tools that work well for ADHD minds:

🧠 Saner.AI – Best for brain dumps → tasks
✅ Todoist – Clean design + smart recurring tasks
⏱ TickTick – Includes Pomodoro timer for focus
🍏 Things 3 – Great for Apple users who love simplicity
🗂 Microsoft To Do – Free, cross-platform, solid reminders
🧩 Any.do – Intuitive daily planning and calendar view

Each one supports different ADHD-friendly workflows - from breaking down tasks to helping you remember to remember.

3. Which to-do app helps with ADHD procrastination?

Saner.AI is especially strong here. You can literally rant to it, and it’ll turn your messy thoughts into actionable tasks - with reminders, due dates, and context attached.

Apps like TickTick and Todoist also help by nudging you with recurring tasks, quick captures, and visual progress that feels rewarding.

4. Is there a to-do list app that understands my chaotic thinking?

Yes - Saner.AI is designed with this in mind.

Instead of forcing structure, it lets you:

• Talk or type brain dumps
• Automatically extracts tasks and action items
• Connects notes, reminders, and follow-ups across your day

Perfect if you struggle with context switching or forget what you were doing mid-task.

5. What’s the easiest ADHD to-do list app to start with?

If you want zero setup, try:

• Microsoft To Do – Free and familiar if you use Outlook
• Any.do – Super intuitive, great mobile UI
• Saner.AI – Just talk or type what’s on your mind; it handles the rest

All three are ADHD-friendly from day one.

6. Are there free to-do list apps for ADHD?

Absolutely. Here are some solid free options:

• Saner.AI – Free plan includes AI task capture, reminders, and smart daily planning
• Microsoft To Do – 100% free with Microsoft account
• Todoist – Generous free tier with smart features
• TickTick – Free version includes to-dos and Pomodoro
• Any.do – Free plan supports task basics and daily planner

7. What’s the best to-do app for ADHD adults juggling work?

If you manage lots of projects, meetings, or emails, try:

🧠 Saner.AI – Combines notes, tasks, and calendar. Great for staying on track with no mental clutter.
📅 Things 3 – Ideal if you're an Apple user who wants clean project folders and tags
⚡️ TickTick – Great if you use timers to kickstart focus

8. Which to-do list app has built-in Pomodoro timer?

⏱ TickTick includes a Pomodoro timer—perfect for breaking down tasks and getting started.
🧠 Saner.AI doesn’t have a Pomodoro timer yet, but it helps you structure your day with realistic task suggestions based on your focus and calendar.

9. Can I use voice to add tasks?

Yes, and this can be huge for ADHD brains.

• 🎙 Saner.AI – Voice-to-task supported
• 📱 Any.do – Has voice input for mobile
• 📣 Todoist – Voice capture via Siri, Alexa, Google
  Just speak your task before you forget it.

10. I always forget to check my to-do list. What helps?

This is a super common ADHD struggle. You need tools that bring tasks to you:

🧠 Saner.AI – Proactively reminds you based on your calendar and notes. You can ask it to check the task for you
📲 Any.do – Pops up a daily planner view each morning
🔁 Todoist – Supports recurring tasks and flexible notifications

Pro tip: Set “morning check-in” reminders to review your tasks.

11. Which to-do list helps me break big tasks into small steps?

All of these apps support subtasks, but Saner.AI goes further:

It reads your notes or brain dumps, then suggests:

• Next steps
• Due dates
• Priority
  No need to manually outline every task.

TickTick and Things 3 also support subtasks well.

12. What’s the best ADHD to-do list for mobile?

If you live on your phone:

• Any.do – Beautiful, intuitive mobile experience
• Todoist – Great across Android/iOS
• Saner.AI – Mobile-first AI assistant that adapts to your input style

You’ll want something frictionless to capture thoughts the moment they pop up.

13. Can these to-do lists help reduce mental overload?

Yes - and that’s exactly what they’re best at.

ADHD brains often struggle with:

• Task overwhelm
• Forgetting what’s next
• Losing track of what was started

Saner.AI, TickTick, and Todoist all reduce this by surfacing the right task at the right time, with gentle nudges - not pressure.

14. Which to-do list feels the most calming?

For minimalists or those prone to overwhelm:

• Things 3 – Beautiful, clutter-free UI
• Saner.AI – Feels like talking to a friend who remembers everything for you
• Todoist – Clean layout, with color-coded priorities

You want tools that calm your brain, not add more input.

15. I don’t want to spend time setting things up. What’s best?

Go with:

• Saner.AI – No folders, tags, or setup needed
• Microsoft To Do – Clean, fast onboarding
• Any.do – Walks you through setup in 2 minutes

The best app is the one you’ll actually use consistently.

Want help choosing?
Here’s a quick cheat sheet:

16. What features make a to-do list truly ADHD-friendly?

• Quick capture (voice, one-tap add, or AI brain dump → task)
• Clear prioritization (avoid too many labels or tags)
• Visual cues (colors, progress bars, calendar views)
• Flexible reminders (not just strict alarms)
• Task breakdown (big ideas → small steps)

17. Which apps or tools do other ADHDers actually stick with (for months or years)? Why do they work?
From ADHD forums and communities:

• Todoist & TickTick – Loved by structure seekers
• Saner.AI – Popular among those who struggle with messy notes and context switching
• Things 3 – A minimalist favorite for Apple users
• Microsoft To Do – Stays because it’s free and simple
  They last because they’re either simple enough not to overwhelm, or smart enough to reduce effort.

18. How do I prevent my task list from becoming overwhelming or anxiety-provoking?

• Use “Today” and “Later” lists
• Limit yourself to 3–5 priorities daily
• Hide or snooze non-urgent tasks
• Let AI (like Saner.AI) surface the next best step instead of showing everything at once

19. Digital vs. paper: which is better for ADHD brains, and for what purpose?

• Digital – Great for reminders, syncing across devices, and long-term projects
• Paper – Better for immediate focus, tactile reward (checking off feels real), and avoiding screen distraction
  Best approach: use both - paper for 1-2 key tasks, digital for tracking.

20. How can I make tasks feel more actionable (less vague), so I’m more likely to start them?

• Add verbs (“Draft intro slide” instead of “Work on presentation”)
• Break into micro-steps (5–10 min tasks)
• Use AI (Saner.AI) to auto-break vague notes into clear actions

21. Why do I always procrastinate, even with a good task manager/app? What can help with follow-through?
Procrastination is often about task avoidance, not tools. What helps:

• Pomodoro timers (TickTick has one built-in)
• Body doubling (Focusmate, coworking, accountability buddies)
• Saner.AI nudges and small next-steps so tasks don’t feel impossible

22. How do I prioritize what to do first, especially when everything feels urgent or important?

• MITs (Most Important Tasks) – Choose 3 max each day
• Eisenhower Matrix – Urgent vs. important sorting
• AI assistance – Saner.AI suggests what matters now based on context

23. What are good methods for breaking big projects into manageable tasks?

• Mind-map the project, then chunk into steps
• Create milestones with deadlines
• Use sub-tasks (Todoist, TickTick, Things 3)
• Saner.AI can split a brain dump into smaller, prioritized tasks automatically

24. How often should I review or update my to-do list? (Daily? Weekly?)

• Daily – Quick check each morning/evening
• Weekly – Full review, cleanup, reprioritize
  Saner.AI reduces the need for constant review by surfacing what matters each day.

25. How do I stay motivated when tasks are boring or low-reward?

• Stack with a reward (do task → coffee/game/social media)
• Use time-boxing (10 min only, then stop if needed)
• Body doubling with others to stay on track
• Try gamified features

26. What do people do when they start an app or system, but it doesn’t last?
Common issue: ADHD novelty crash. To recover:

• Switch to something simpler (Microsoft To Do, Things 3)
• Automate the heavy lifting (Saner.AI)
• Reset focus: just track today, not the whole month

27. Is there a benefit to “body doubling” or working with someone else when using to-do lists?
Yes - body doubling provides external accountability. Many ADHDers find they complete more when someone else is present (even virtually).

28. How do I handle recurring or daily routine tasks (meds, hygiene, etc.) so they don’t slip through the cracks?

• Use recurring reminders (Microsoft To Do, Todoist, TickTick, Saner.AI)
• Keep routines separate from big projects (so they don’t clutter)
• Saner.AI can remind you contextually (e.g., “morning meds” at the right time).

29. What’s the best way to defer or postpone tasks I don’t need now, without losing track of them entirely?

• Use “Later” or “Someday” lists (Todoist, Microsoft To Do)
• Snooze/postpone buttons (Any.do, TickTick)
• Saner.AI archives tasks until they’re relevant again

30. Can AI or automation help with ADHD task management?
Yes. Examples:

• Saner.AI – Converts messy thoughts into actionable tasks + auto-schedules
• TickTick – Habit tracking + Pomodoro
• Todoist – Smart recurring tasks
  Automation reduces decision fatigue, so you spend less energy managing tasks.

31. How do I deal with “time blindness” so I can estimate and schedule tasks better?

• Use countdown timers or widgets
• Block time directly in calendar (Saner.AI, TickTick calendar view)

• Break down by “energy chunks” instead of guessing hours

32. What do you do when your system fails you (tasks pile up)? How to reset without giving up?

• Archive old tasks ruthlessly
• Pick only today’s top 3 tasks
• Let AI re-sort your backlog (Saner.AI)
• Treat it as a fresh start - your system is a tool, not a grade

33. Are there minimalist apps or light tools people prefer vs. feature-heavy ones? Why?

• Minimalist (Saner.AI, Microsoft To Do, Things 3) → Less overwhelm, easy to use
• Feature-rich (Saner.AI, TickTick) → Helpful if you need scaffolding, AI, scheduling
  Preference depends on whether you need simplicity or support.

34. How do people combine task-managers with calendars effectively?

• Use built-in calendar integrations (TickTick, Any.do, Saner.AI)
• Saner.AI auto-merges tasks + notes into a daily plan

35. How do I keep my to-do list visible without it becoming annoying?

• Use widgets on your home screen (Todoist, TickTick, Microsoft To Do)
• Write top 3 tasks on a sticky note for your desk
• Saner.AI nudges at the right time instead of spamming notifications

Stay on top of your work and life

Try Saner.AI for free