Free ADHD Apps for Adults: Here are the best 5 apps we tested

If you live with ADHD, you know the drill: 32 tabs open, a forgotten appointment, a to-do list that’s more of a “wishful thinking” journal, and a project you started with fire… and haven’t touched in two weeks.

Staying on top of everything with ADHD isn’t about working harder. It’s about finding tools that work with your brain - not against it.

The good news? You don’t need to spend a dime to get started.

This guide breaks down the best free ADHD apps - from visual planners and AI assistants to habit trackers and focus tools. These are hand-picked for real-life ADHD brains: messy, creative, easily overwhelmed, and full of potential.

What Makes an ADHD App Actually Helpful?

Not every productivity app is ADHD-friendly. Some are so complex that they create more friction than focus.

Apps that help ADHD users usually share a few traits:

✅ Simple, visual interfaces – Clutter = overwhelm. Clear visuals = calm.
✅ Low friction – Quick to open, easy to use, forgiving when you forget.
✅ Reminders & nudges – Because out of sight = out of mind.
✅ Support for task breakdown – One giant task? Paralysis. Mini steps? Progress.
✅ Flexible structure – For when your executive function just isn’t functioning.
✅ Gamification or novelty – Because ADHD brains thrive on stimulation and reward.
✅ Strong free tiers – You don’t have to pay to test what works for you.

Let’s dive into the top free ADHD apps you can try right now.

Comparison Table: Best Free ADHD Apps

1. Personal Assistant: Task, Note, and Email Management

Saner.ai is an AI-powered personal assistant designed for people who struggle with overwhelm, distraction, or ADHD. It brings together your notes, tasks, emails, and calendar in one place — so you don’t have to juggle a million tabs just to remember what’s next.

Key features

• Daily Planning: Automatically generates a personalized schedule based on your goals, tasks, and availability

• Smart Assistant (Skai): Ask questions like “What do I need to follow up on from Slack?” or “Summarize all tasks due this week”

• Natural Language Search: Search for “that thing I wrote about morning routines” and it actually finds it
• Task Extraction: Pulls tasks automatically from emails, notes, and meeting transcripts

• Note + Task + Calendar Linking: Everything stays connected without extra clicks
• Works with: Gmail, Google Calendar, Google Drive, Slack, and more
• Mobile App Available: Android and iOS versions available

What I liked

• You can just write or talk messily, and it organizes everything for you
• You don’t have to tag or label notes for them to be searchable later

• The daily planner suggests what to work on without being rigid

Cons

• Not ideal for large teams or project timelines - 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?

• Professionals with ADHD or executive function struggles
• Creators and entrepreneurs juggling lots of thoughts and tools
• People tired of switching between 5 different apps to manage their life
• Anyone who prefers a conversational way to organize tasks and ideas

Saner.AI review

How to start using it?

• Go to saner.ai and sign up for a free account
• Connect your Gmail, calendar, or other integrations

Stay on top of your work and life

Try Saner.AI for free

2. Promofocus - Beat time blindess

Once you know what needs to get done, staying focused is the next challenge. Promofocus is here to help.

Pomofocus is a minimalist focus timer based on the Pomodoro Technique. It helps you work in short, structured bursts of focus and rest - a method that’s especially helpful for ADHD brains.

Key features

• Customizable focus and break durations so you can tweak the default Pomodoro rhythm to suit your brain
• Simple task list where you can estimate how many sessions each task will take
• Clean, distraction-free interface that shows time remaining and what you’re working on
• Session history and basic reporting so you can see your productivity over time

What I liked

• The minimalist interface makes it easy to get started
• You can adjust session lengths to match your energy (10, 15, or 25 min — whatever works)

What I disliked

• The iOS app doesn’t run in the background - the timer pauses if the screen locks
• Advanced features like project views or Todoist integration require a paid plan

Pricing

• Free version available with core features
• Paid version unlocks integrations, reports, templates, and other pro features

Suitable for

• ADHDers looking for a low-friction, focused tool to build attention habits
• Students and solo workers who benefit from structured sprints

How to start

• Go to the website and use it immediately — no login required
• Add your tasks and estimate how many Pomodoros they’ll take

3. Goblin.Tools - break down tasks

Goblin Tools is a set of AI-powered micro-tools designed to support people with ADHD, autism, or anyone who struggles with executive function. Instead of overwhelming you with options or complex systems, it offers a lightweight suite of simple utilities that help you break down tasks, estimate time, adjust tone, and stay on track.

Key features

• Magic ToDo: Automatically breaks down a vague task into step-by-step subtasks
• Formalizer: Adjusts the tone of your writing — more formal, more friendly, more direct
• Judge: Analyzes text and gives feedback on emotional tone and how it might be perceived

What I liked

• Each tool does just one thing
• The Magic ToDo helps break through “task paralysis” with instant subtask suggestions

What I disliked

• The mobile apps require payment to unlock premium features
• There’s a bit of a learning curve figuring out which tool to use for what, especially the first time
• No integrations with other productivity apps — it’s a standalone tool
• No AI assistant to talk to manage tasks

Pricing

• Free to use on the web

Suitable for

• Students or professionals who need help breaking down unstructured tasks
• Neurodivergent users who prefer simple tools over complicated productivity systems

How to start

• Go to the Goblin Tools website — no login or sign-up required

Goblin.tools review (source)

4. Gemini - Instant Brainstorming and Clarification

Gemini is Google’s latest AI assistant, designed to go far beyond simple voice commands. It's a good choice for ADHD users looking for flexible, free tools that can reduce overwhelm and help with mental clarity.

Key features

• Conversational AI that understands context and follow-up questions
• Multimodal input: supports text, images, screenshots, and even voice notes
• Memory and chaining: remembers previous steps so you can build workflows naturally
• Google integration: connects with Gmail, Docs, Calendar, Maps, YouTube

What I liked

• It’s great for breaking down overwhelming tasks into manageable chunks
• You can give it a messy voice note or image, and it still understands what you mean
• The free plan offers a generous starting point
• It’s flexible and always available, like a thinking partner when you’re stuck

What I disliked

• The free version has limits
• It won’t replace a task manager or reminder app - there’s no built-in calendar, due dates, or recurring task system
• Occasionally gives inaccurate or vague responses, especially when instructions aren’t clear

Pricing

• Free plan available with daily usage caps
• Paid upgrade available for higher limits, better models, and more performance

Suitable for

• ADHD users who prefer flexible thinking support over structured planning tools
• Students, professionals, or creatives who want a free AI tool to help with focus, writing, or planning

How to start

• Download the Gemini app or open it in your browser
• Sign in with your Google account

Google Gemini reviews (source)

5. Grammarly - Reduce Writing Context Switching

Grammarly is a writing assistant that helps you write with more clarity, fewer mistakes, and more confidence. While it wasn’t built specifically for ADHD, many users with ADHD find it helpful for staying focused, reducing overwhelm while editing, and getting unstuck when writing feels hard.

Key features

• Grammar and spelling check: Catches common errors in real-time across apps and websites
• Tone and clarity suggestions: Offers feedback on vague, wordy, or confusing sentences
• Cross-platform support: Works on browsers, desktops, phones, Google Docs, Gmail, and more

What I liked

• The rewrite feature helps me move forward instead of obsessing over a single sentence
• It catches typos and awkward phrasing that are easy to miss when ADHD makes your attention drift
• It works nearly everywhere without having to switch tools

What I disliked

• Some tone suggestions can feel unnecessary or overly polished
• It doesn’t help with planning or task management

Pricing

• Free basic plan available
• Premium plan starts around $12/month (billed annually)

Suitable for

• Students, professionals, and ADHDers who want to feel more confident writing across emails, reports, blogs, and messages

How to start

• Sign up at grammarly.com, install the browser extension or desktop app, and start writing anywhere

Grammarly review (source)

Conclusion: Find What Works for Your ADHD Brain

ADHD can make everyday tasks feel like mountains — not because you’re lazy, but because your brain is wired to think, feel, and focus differently. The good news? You don’t have to do it all on your own.

The right tools can act like scaffolding, giving you structure without pressure, reminders without guilt, and clarity without the chaos.

We’ve covered ADHD-friendly apps that help with:

• 🧠 Organizing your thoughts (Saner.AI)
• 🔄 Breaking down tasks (Goblin.Tools)
• ⏱ Managing time and energy (Pomofocus.io)
• ✍️ Communicating clearly (Grammarly)
• 💡 Getting unstuck and generating ideas (Gemini)

You don’t need to use them all. You don’t even need to use them perfectly.
Start with one that feels helpful. Try it for a week. See how your brain responds. Drop what doesn’t work - and keep what does.

Remember:

• ADHD isn’t about lack of willpower.
• Productivity isn’t about doing more - it’s about doing what matters with less stress.
• Free tools can offer real support without adding financial pressure.

Whether you’re a student, a working professional, a parent, or someone just trying to stay afloat - there are apps out there that can help you move through your day with more ease.

👉 Take what works. Leave the rest. Be kind to yourself.

And if you want to try something that’s designed by ADHDers, for real-world messiness? Give Saner.AI a try.
It might just become the daily assistant your brain didn’t know it needed.

Stay on top of your work and life

Try Saner.AI for free

Best Free ADHD Apps for Adults: FAQ

1. What are the best free ADHD apps right now?
The best free ADHD apps make it easier to manage focus, tasks, and daily overwhelm without adding more complexity. Popular options include:

• Saner.AI – An AI workspace that turns messy thoughts, notes, and emails into clear actions.
• Gemini – Google’s AI that can summarize and draft quickly inside Gmail and Docs.
• Goblin.tools – Simple ADHD-friendly tools for breaking tasks down, estimating effort, or writing messages.
• Promofocus.io – A free Pomodoro timer that adds structure to focus sessions.
• Grammarly – Helpful for ADHDers who struggle with writing clarity or missed typos.

2. Why are free ADHD apps helpful?
ADHD brains often struggle with:

• Time blindness (losing track of time)
• Task initiation (getting started)
• Overwhelm from too many apps or steps
  Free ADHD apps help by adding reminders, reducing friction, and breaking things down into manageable steps - without locking you into a steep learning curve.

3. Is Saner.AI free for ADHD users?
Yes. Saner.AI offers a free plan that includes:

• AI task and reminder creation from natural language

• Calendar sync to keep track of your day
• Smart note and email search that understands context

Why it works for ADHD: It reduces context switching by combining notes, tasks, and reminders into one calm space - ideal for brains that get overwhelmed by juggling apps.

4. How does Gemini compare as a free ADHD tool?
Gemini is free through Google Workspace (Gmail, Docs).

• Great for summarizing long emails or drafting quick replies
• Helps when ADHD makes writing or catching up on inboxes stressful
• Not a dedicated ADHD tool, but useful for reducing mental clutter from communication.

5. What is Goblin.tools and why do ADHDers love it?
Goblin.tools is a quirky set of mini-apps made with ADHD brains in mind:

• Magic To-Do: Breaks tasks into smaller steps automatically
• Formalizer: Rewrites casual text into professional tone (perfect if you get stuck writing emails)
• Estimator: Gives rough effort/time estimates for tasks
  Free and web-based, Goblin.tools is one of the simplest ADHD-friendly resources online.

6. Is there a free ADHD timer app?
Yes - Promofocus.io is a simple, distraction-free Pomodoro timer.

• Breaks work into 25-minute chunks with breaks
• Adds accountability for ADHD time blindness
• Free, with no logins or setup needed

7. Can Grammarly help with ADHD?
Yes. While Grammarly isn’t an ADHD app by design, it helps with:

• Catching typos and grammar slips when attention drifts
• Suggesting clearer, shorter phrasing
• Helping ADHDers who write quickly but struggle with editing
  The free version is enough for most users.

8. Which free ADHD app is best for daily planning?

• Saner.AI: Creates daily priorities and reminders automatically
• Promofocus.io: Adds structure to your focus sessions
  Together, they give both a macro view (what to do today) and a micro focus (what to do right now).

9. Are there any ADHD apps that break down big tasks for free?
Yes. Saner.AI is the go-to app for this.

For example, it instantly breaks “Clean the house” into smaller, ADHD-friendly steps like “Pick up clothes” → “Fold laundry” → “Put laundry away.”

10. What’s the best free ADHD app for students?

• Saner.AI: Organizes notes and turns them into tasks
• Promofocus.io: Helps structure study sessions
• Grammarly: Supports essay clarity and editing
  Together, they help with organization, focus, and writing.

11. Best free ADHD app for work professionals?

• Saner.AI: Reduces planning and organizing overwhelm

• Gemini: Speeds up communication
• Goblin.tools: Makes task lists manageable
  All are free to start with and reduce the friction ADHDers feel at work.

12. Do these ADHD apps actually improve productivity?
Yes - by reducing the mental overhead of managing tasks. For example:

• Saner.AI surfaces the next step when your brain forgets
• Goblin.tools breaks vague goals into doable actions
• Promofocus.io keeps you in time boxes to prevent spiraling distractions

13. What’s the difference between free and paid ADHD apps?
Free ADHD apps give you the basics: reminders, timers, breakdown tools, or limited AI help. Paid versions often add:

• More integrations (e.g., multiple calendars)
• Unlimited AI usage or advanced features
• Customization for teams or workflows
  For most ADHD users starting out, free apps are more than enough.

14. Which free ADHD app should I try first?
If you want one all-in-one tool: Saner.AI
If you want simple breakdown help: Goblin.tools
If you just need structure: Promofocus.io
Pick one based on your biggest ADHD struggle (organization, starting tasks, or time).

15. What free phone apps are ADHDers actually using day-to-day?
On Reddit, people often ask what really sticks for ADHD brains. The top mentions include:

• Saner.AI – for task reminders and reducing context switching
• Goblin.tools – for breaking down overwhelming chores
• Promofocus.io – for keeping focus time structured
• Grammarly – for clearer writing under time pressure
• Gemini – for summarizing inbox overload
  The key is picking one tool that reduces friction instead of adding more apps to juggle.

16. Which ADHD apps do people say they actually stick with?
ADHDers often start apps but drop them after a week. Redditors say the ones that “stick” are:

• Promofocus.io – so simple, you just open it and go
• Goblin.tools – instantly helpful for task breakdowns
• Saner.AI – combines tasks, notes, and reminders so you don’t switch apps
  The tools that survive long-term ADHD churn are the ones with zero setup and instant payoff.

17. Are there ADHD apps made by ADHDers?
Yes - Saner.AI is one of the most popular because it was designed with ADHD in mind. Many users trust apps built by people who share their struggles, since they focus on reducing overwhelm instead of adding complexity.

18. What ADHD apps do Redditors not recommend?
People often warn against:

• Overcomplicated task managers that feel like another job to manage
• Apps with too many customization options (paradox of choice = overwhelm)
• Paid apps that gate basic reminders or timers
  The consensus: if it feels like work to set up, it probably won’t last for ADHD.

19. Are built-in phone tools enough for ADHD?
Surprisingly, many ADHDers on Reddit say they fall back on simple defaults like:

• Phone alarms for reminders
• Basic calendar apps for appointments
  These aren’t ADHD-specific, but their simplicity means they actually get used. Free ADHD apps like Saner.AI or Goblin.tools add more context-awareness on top if you need it.

20. What are hidden gem ADHD apps most people haven’t heard of?
Reddit threads often surface underrated tools such as:

• Promofocus.io (minimalist focus timer)
• Goblin.tools (instant task breakdowns)
• Saner.AI (AI workspace for messy notes + tasks)
  They’re not always the big-name productivity apps, but they solve ADHD pain points directly.

Stay on top of your work and life with a Free ADHD App

Try Saner.AI for free