15 Best ADHD Time Management Apps for the Easily Distracted

Time is a slippery thing for those of us with ADHD.

We’re either hyper-focused, lost in a task for hours, or bouncing between a dozen things, accomplishing nothing.

But what if there were tools designed specifically for our brains?

That’s what this article is about. We’ve rounded up 15 of the best ADHD time management apps out there.

But here’s the thing. What works for one person might be useless for another.

That’s why we’ve included a mix. From the simple (Google Calendar) to the feature-rich (Marvin). From the visual (MindMeister) to the auditory (Headspace).

Each app in this list has something unique to offer. Something that might just click with your particular flavor of ADHD.

Let’s dive in and find the tools that could change your game.

1. Sunsama

Imagine if your calendar and to-do list had a baby, and that baby was raised by a Zen master. That’s Sunsama.

It’s a daily planner app, but calling it that is like calling the iPhone a phone. Sure, it does that, but there’s a lot more going on under the hood.

Sunsama is perfect for those of us with ADHD.

The core idea is simple: plan your day, every day. But Sunsama turns this from a chore into a ritual.

It’s like having a personal assistant who gently asks, “What’s important today?” instead of just throwing a pile of tasks at you.

Sunsama pulls in tasks from your other tools—Trello, Asana, Gmail, you name it. It’s like a United Nations for your productivity apps, getting them all to talk to each other in one place.

The best part?

Sunsama makes you estimate how long each task will take. This is where most of us with ADHD break out in a cold sweat.

Yet, this is precisely why it’s so powerful.

It forces you to confront the reality of your day. You can’t cram 20 hours of work into an 8-hour day, no matter how much caffeine you consume.

Key Features

• Guided daily planning
• Task import from multiple apps
• Time estimation and tracking
• Calendar integration
• Focus mode
• Daily shutdown ritual

Pros and Cons

✅ Reduces overwhelm by focusing on daily planning

✅ Integrates with a wide range of productivity tools

✅ Encourages realistic time management

✅ Helps build consistent planning habits

❌ Steep learning curve

❌ Can feel restrictive if you’re not used to structured planning

Price & Plans

$20/month when billed monthly, or $16/month when billed annually. There’s a 14-day free trial.

2. Rize

Rize is an AI productivity coach who’s like having a personal trainer for your work habits.

It doesn’t just track your time—lots of apps do that. Rize watches how you work, learns your patterns, and then nudges you towards better habits.

The genius of Rize is in its subtlety.

It doesn’t scream at you to focus or shame you for getting distracted.

Instead, it quietly analyzes your activity and gives you a gentle tap on the shoulder when it’s time to refocus or take a break.

But here’s where the excitement doubles:

Rize isn’t just about making you work more. It’s about making your work time count.

It’s got this AI that can tell when you’re in the zone, and it’ll help you protect that time like a rare and precious resource.

And when it’s time to take a break?

Rize doesn’t just tell you to stop working.

It’s got tools to make sure you actually step away from the screen.

The real power of Rize, though, is in the long game.

It’s not about today’s productivity or this week’s. It’s about gradually reshaping how you work, and building habits that stick.

Key Features

• Automatic time tracking
• AI-powered break notifications
• Focus time detection and scoring
• Distraction blocker
• Focus music
• Customizable categories and project tagging
• Daily and weekly reports

Pros and Cons

✅ AI adapts to your personal work style

✅ Helps build long-term productive habits

✅ Comprehensive features beyond simple time tracking

✅ Available for both macOS and Windows

✅ Integrates with Google and Outlook calendars

❌ No mobile app (yet)

❌ Might feel intrusive to some users

❌ Learning curve to set up and customize effectively

Price & Plans

Rize offers a free plan. It gives you the session timer and retains just one day of data.

The real deal is the paid plan:

• $9.99/month if you bill annually.
• $16.99/month if you prefer to keep your options open with monthly billing.

Both paid plans come with a 7-day free trial.

3. Notion

Notion is a workspace where you can dump all your thoughts, tasks, and projects, and then organize them however makes sense to you.

Most apps force you into their way of doing things. Notion flips that on its head. It says, “Here are some building blocks. Go wild.”

This flexibility is crucial for ADHD brains. Some days, you might need a Kanban board. On other days, a simple to-do list does the trick.

With Notion, you’re not locked into one system. You can switch it up as your needs change—sometimes even multiple times a day.

But here’s the thing.

Notion isn’t just a note-taking app. It’s a database. A project manager. A wiki. A to-do list. All rolled into one.

For ADHD folks, this is huge. We’re notorious for having a dozen different apps for different aspects of our lives. Notion lets you consolidate all that into one place.

Plus, Notion has templates. Lots of them. It’s like having a bunch of pre-built LEGO sets but for productivity. You can use them as-is or modify them to fit your needs.

Notion isn’t as intuitive as your average to-do list app.

It’s more like learning a new language. Frustrating at first, but incredibly powerful once you get the hang of it.

Key Features

• Customizable workspaces
• Database functionality
• Share and work together in real-time
• pre-built templates for all categories
• Generative AI assistance
• Cross-platform sync

Pros and Cons

✅ All-in-one solution that reduces app overload

✅ Powerful collaboration features

✅ Constantly improving

❌ Can be overwhelming at first

❌ Almost too flexible. Decision paralysis is real

❌ Limited offline capabilities

Price & Plans

Notion has a forever-free plan. If you want unlimited access to all the featured, consider upgrading to their Plus plan at $12 per member/month ($10 on yearly billing) or the Business plan at $18 per member/month ($15 on yearly billing).

4. Stoic

Imagine having a Stoic philosopher in your pocket, gently nudging you to reflect on your day and guiding you toward better mental health.

That’s Stoic for you.

But it’s more than just a journaling app. It’s a mental gym where you train your mind to handle life’s curveballs.

Stoic takes a different approach. It’s not about doing more; it’s about doing what matters.

Stoic starts your day with a personalized planner. And it’s not just about listing tasks. It prompts you to think about what’s truly important.

Throughout the day, Stoic acts like a mindful friend, checking in on your mood and offering quick mental health exercises when you need them.

Come evening, it’s time for reflection.

The habit tracker isn’t about shaming you for what you didn’t do. Instead, it’s a tool for growth, helping you understand your patterns and improve bit by bit.

Stoic can become a part of your routine, a quiet companion in your pocket, helping you navigate your day with more intention.

Also, the user interface of Stoic is excellent for what ADHD craves: super Zen and minimal.

Key Features

• Morning preparation and evening reflection
• Guided journals with AI-powered analysis
• Mood tracking and mental health exercises
• Habit tracker for personal growth
• Meditation and breathing exercises
• Stoic philosophy quotes and affirmations
• Privacy features (passcode, TouchID, FaceID)

Pros and Cons

✅ Holistic approach to time management and mental health

✅ Tailored for ADHD challenges like prioritization and focus

✅ AI-powered journaling suggestions

✅ Integration with Apple Health for comprehensive tracking

❌ Only available on iOS (sorry, Android users)

❌ May feel overwhelming for those new to journaling or Stoic philosophy

Price & Plans

Stoic is available for free on the following Apple devices:

• Mac
• iPhone
• iPad
• Apple Watch
• iMessage
• and Apple Vision.

There are in-app purchases for premium features. They start at $6.99.

5. Todoist

Todoist is the simplest second brain for people with ADHD. It catches your thoughts and turns them into actionable tasks.

Most to-do apps feel like they’re built for people who already have their act together. Todoist is different. It’s for the rest of us.

The magic is in how frictionless it is. You can dump a thought into Todoist as quickly as you can think of it.

Here’s the cool part:

Todoist has this natural language processing that’s almost creepy. Type “Call mom every Sunday at 7pm” and it just… gets it. It sets up a recurring task without you lifting a finger.

But wait, there’s more.

Todoist has this thing called the Upcoming view. You can see what’s coming up next week, next month, or even next year.

Then there’s the Today view. It’s like blinders for your to-do list. You only see what needs doing today. No overwhelm, no decision paralysis. Just focus.

And if you’re feeling fancy, you can create custom filters.

Want to see all your high-priority tasks that are due this week and tagged ‘work’? Boom. Done.

Todoist is everywhere. It’s on your phone, your computer, your watch, your toaster. (Okay, maybe not your toaster. Yet.)

Key Features

• Quick add with natural language processing
• Projects, priorities, and labels for organization
• Upcoming view for schedule overview
• Custom filters for personalized task views
• List, calendar, and board views
• Comments and file attachments
• Integration with 80+ other apps

Pros and Cons

✅ Clean, distraction-free interface

✅ Lightning-fast task entry

✅ Available on every platform imaginable

✅ Collaboration features for shared tasks

✅ Powerful natural language processing

❌ Can be overwhelming if you dive into all features at once

❌ Not suited for robust project management

Price & Plans

Todoist has a free plan. The Pro plan costs $5 per month ($4 on annual billing). The Business plan costs $8 per member/month ($6 on annual billing).

6. Habitify

Habitify is a habit-tracking app that turns your phone into a personal assistant for ADHD time management.

Habitify’s core strength is its simplicity.

It doesn’t bombard you with fancy graphics or gamified nonsense.

Instead, it gives you a clean slate to build your habits on. You tell it what you want to do and when, and it tells you when to do it. Simple as that.

What’s more?

Habitify lets you categorize habits based on different aspects of your life.

Morning person?

Evening owl?

Doesn’t matter. You can set habits for specific times that actually work for you.

The real game-changer, though, is how it integrates with health apps. If you’re trying to be more active, Habitify can pull data from Apple Health or Google Fit.

Suddenly, your steps and calories are part of your habit tracking without you lifting a finger.

Key Features

• Streamlined habit organization
• Smart reminders
• Progress tracking with satisfying streaks
• Health app integration
• Cross-device syncing

Pros and Cons

✅ Clean, distraction-free interface

✅ Flexible habit scheduling for different lifestyles

✅ Motivating streak system

✅ Health app integration for automatic tracking

✅ Detailed analytics to understand your habits

❌ Might be too simple for power users

❌ Limited customization options

❌ No built-in community features for accountability

Price & Plans

Habitify is available on web and mobile apps (both Android and iOS). It is free with in-app purchases starting at $6.49 per month.

7. Marvin

Marvin is a feature-rich productivity app that uses behavioral psychology to help you beat procrastination and actually finish your to-do list.

Marvin lets you break your list into sections. Suddenly, that mountain of tasks looks more like a series of small hills.

Or how about when you can’t decide what to do next?

There’s a “Task Jar” for that. Throw your tasks in, and pick one at random.

Decision paralysis: solved.

The real kicker?

Marvin’s customizable. Like, really customizable. It’s like a productivity buffet. You can try out different methods, and mix and match features.

Create a system that fits your brain, not someone else’s idea of what productivity should look like.

But customization can be overwhelming, right?

Don’t worry. Marvin’s got templates.

Here’s something cool:

Marvin has a “Procrastination Count.” It shows you how many days you’ve been putting something off.

And for those days when you just can’t focus?

There’s a “Super Focus Mode” that shows you one task at a time. No distractions, no excuses.

Like Sunsama and Todoist, Marvin even helps with long-term planning. It lets you plan weeks, and months ahead.

Key Features

• Task Jar for decision-making
• Procrastination count
• Super focus mode
• Long-term project planning
• Time blocking and estimates
• Built-in timers (including Pomodoro)
• Habit tracking

Pros and Cons

✅ Clean, intuitive UI that doesn’t sacrifice power

✅ Uses behavioral psychology to combat procrastination

✅ Regular updates and active development

❌ Might be overkill for simple task management

❌ Learning curve can be steep due to extensive features

Price & Plans

Marvin offers a 30-day free trial. After that, it’s $12 per month or $8/month, billed yearly.

8. Brain.fm

Brain.fm is a neuroscience-backed music app that helps ADHD individuals focus, relax, or sleep by guiding their brain activity through specially designed audio.

Brain.fm uses a process called “neural phase locking” to synchronize your brain waves.

Sounds complicated, right?

It is. But using it isn’t.

You just pick what you want to do – focus, relax, or sleep – and hit play. The app does the rest.

The music isn’t your standard lo-fi beats or white noise. It uses rhythms and tones scientifically proven to affect brain activity.

However, it’s not about forcing your brain to focus. It’s about creating an environment where focus comes naturally.

Brain.fm offers a huge library of tracks. You can customize them too.

Want focus music with a side of forest sounds? Done.

Prefer your sleep tracks with a hint of ocean waves? No problem.

There’s even a built-in Pomodoro timer. Because sometimes, even with perfect-focus music, you need a reminder to take a break.

One of the best features?

Offline mode. Because let’s face it, the internet is where focus goes to die.

Key Features

• Science-backed technology with proven results
• AI-generated focus, relaxation, and sleep music
• Customizable tracks with nature sounds
• Available on iOS, Android, and web browsers
• Offline mode for distraction-free focus
• Built-in pomodoro timer

Pros and Cons

✅ Simple, user-friendly interface

✅ Scientifically designed to improve focus and productivity

✅ Wide variety of customizable tracks

✅ Works offline

❌ May not work equally well for everyone

Price & Plans

Brain.fm offers a 30-day free trial. After that, it’s $9.99/month or $69.99/year.

9. Headspace

Headspace is a meditation and mindfulness app that helps you improve your focus, reduce stress, and manage your time better through guided exercises and sleep content.

Headspace offers over 500 guided meditations.

They range from quick 3-minute brain breaks to deeper 30-minute dives. Topics include stress, sleep, and focus – all major players in the ADHD world.

Headspace also has “mindfulness exercises.”

These are like stealth missions for your attention. You learn to focus while doing everyday tasks. Eating, walking, and even waiting in line become opportunities to train your brain.

For the ADHD brain that never seems to shut off, Headspace offers sleep content.

There are “Sleepcasts” – think bedtime stories for grownups. They’re designed to bore you to sleep, in the best possible way. There’s also sleep music and wind-down exercises.

One cool feature is the ability to download content for offline use.

Headspace even has meditation packs for specific situations. Work, relationships, sports – they’ve got you covered.

There’s even content for kids, featuring Sesame Street characters.

Key Features

• Guided meditations (3-30 minutes) on focus and stress
• Mindfulness exercises to build awareness
• Sleep content to improve rest (crucial for ADHD brains)
• Offline access for distraction-free use
• Specific packs for work and focus

Pros and Cons

✅ Teaches mindfulness gradually – great for ADHD beginners

✅ Wide variety of content to keep things interesting

✅ Short sessions available for busy schedules

❌ Not as direct as a Pomodoro or a planner

Price & Plans

Headspace offers the following plans:

• Monthly: $12.99 with a 7-day free trial.
• Annual: $69.99 ($5.83/month) with a 14-day free trial.
• Student: 85% off.

There’s also a family plan.

10. TickTick

TickTick is a comprehensive task management app that helps ADHD individuals organize their lives and boost productivity through intelligent features and cross-platform accessibility.

Its voice input feature is a game-changer for ADHD minds.

Just hold the “+” button and speak. Your fleeting ideas become concrete tasks before they can escape.

TickTick also lets you turn emails into tasks with a few clicks.

For the iOS crowd, Siri integration means you can add tasks without even opening the app.

Android users get the “Quick Ball” feature. It’s like having a productivity shortcut always at your fingertips.

TickTick’s smart date parsing enables you to include due dates in natural language, and it does the rest.

The multiple reminders feature is a lifesaver for the forgetful. It’s persistence without the guilt.

And for those tasks you absolutely can’t miss?

The “Annoying Alert” ensures you’ll pay attention.

TickTick’s task duration feature is particularly helpful for ADHD time management. It forces you to estimate how long things will take. Over time, it’s like calibrating your internal clock.

Key Features

• Voice input for quick task creation
• Email-to-task conversion
• Multiple reminders and “Annoying Alert”
• Task duration tracking
• Built-in Pomodoro Timer with white noise
• Collaboration tools
• Achievement tracking and statistics

Pros and Cons

✅ Comprehensive feature set tailored for ADHD needs

✅ Cross-platform synchronization (10+ platforms)

✅ Intuitive natural language processing for dates

✅ Built-in focus tools (Pomodoro, white noise)

✅ Flexible organization system with tags

❌ Free version has significant limitations

❌ Learning curve can be steep due to feature richness

❌ Some features may be hard to discover

Price & Plans

TickTick offers a free tier. The Premium plan at $35.99 per year unlocks TickTick’s full potential.

11. Structured

Structured is a day planner, to-do list, focus timer, calendar, and habit tracker. But that’s not what makes it special.

What sets Structured apart is its timeline view.

Imagine your day as a story, with each task and event as a chapter. Structured lays this story out visually, so you can see your entire day at a glance.

Structured is like a well-organized bookshelf, where everything has its place and you can instantly spot what you’re looking for.

You don’t need to be a tech wizard to use it. A few taps and you’ve planned your day.

Want to change something? Just as easy.

It’s like rearranging sticky notes on a board, but digital and way more powerful.

But what about the AI assistant, you ask?

Structured AI knows your habits, understands your schedule, and can suggest tasks or even plan your day with a simple voice command.

Key Features

• Timeline view that visualizes your entire day
• AI assistant for task suggestions and voice input
• Customizable alerts and reminders
• Widgets for at-a-glance task viewing
• Cross-device syncing (iOS, macOS, Android)

Pros and Cons

✅ Intuitive, clean interface

✅ Effective for daily planning and visualization

✅ AI integration for smarter task management

❌ May not suit complex project management needs

❌ Not available on Windows

Price & Plans

Structured is free with in-app purchases starting at $2.99 per month.

12. MindMeister

MindMeister is an online mind-mapping tool that helps you visualize, organize, and manage your thoughts and tasks.

MindMeister lets you throw your ideas onto a digital canvas, and then sort them out visually.

The core of MindMeister is its mind-mapping feature. But it’s more flexible than you might think.

You can use different layouts – traditional mind map, org chart, or even just a list. Sometimes your brain wants hierarchy. Sometimes it doesn’t. MindMeister adapts.

And it’s not just about solo brainstorming. You can collaborate in real time. Imagine working on a group project where everyone can actually see what you’re thinking.

One of the coolest features for ADHD folks is the ability to turn map topics into tasks. You have an idea, you map it out, and then – crucially – you can make it actionable.

There’s also a presentation mode. So you can go from brainstorming to presenting without switching tools. It’s one less transition to manage.

Key Features

• Visual mind mapping with flexible layouts
• Real-time collaboration
• Task integration
• Presentation mode
• Mobile apps for iOS and Android
• Expandable notes and attachments
• Focus mode

Pros and Cons

✅ Visualizes thoughts in a way that matches ADHD thinking patterns

✅ Collaboration features aid accountability

✅ Integrates planning with doing via task creation

✅ Multiple ways to capture and organize ideas (web, mobile, different layouts)

Price & Plans

MindMeister has a free plan where you can create up to 3 mind maps. The paid plan starts at $3.5 per month (billed yearly), unlocking all the features, including unlimited mind map creation.

13. Google Calendar

Google Calendar is a free, cloud-based time management and scheduling app that helps ADHD individuals organize their lives with minimal mental effort.

The real magic happens when you start using it with other Google stuff. Your email, your tasks, your video calls – it all connects.

For an ADHD brain that hates context-switching, this is huge.

Besides being a passive tool, Google Calendar also actively helps you manage your time. You can set up multiple reminders for events.

Color coding is another feature that’s more powerful than it seems. You can assign different colors to different types of events. Work stuff could be blue, personal red, and so on.

The ability to create multiple calendars is a game-changer.

Sharing calendars might sound boring, but it’s not. It’s a superpower. You can let your partner see your schedule, or share a project calendar with your team.

Key Features

• Seamless integration with Google Workspace
• Customizable notifications and reminders
• Multiple calendar creation and management
• Easy sharing and collaboration
• Time zone support
• Color-coding for visual organization
• Event attachments and video call integration

Pros and Cons

✅ Intuitive, clean interface

✅ Cross-device synchronization

✅ Extensive third-party app integration

✅ Visual organization with color-coding

❌ Limited customization for power users

❌ No built-in time tracking features

Price & Plans

Google Calendar is free for individual users.

14. Llama Life

Llama Life is a time management app for people with ADHD, combining task timers, break-down features, and personalization.

Here’s the core idea: break everything down. Way down.

You know how you can’t eat a whole pizza in one bite?

Llama Life takes your day and slices it up just like that.

But it goes further. Say you’ve got a big project. “Write a novel,” let’s say. Most apps would just let that sit there, mocking you. Llama Life has a “Break-it-down” feature.

Timers are key. But not just any timers. Llama Life lets you set timers as short as a minute or as long as several hours.

And get this: it shows you when tasks start and end. Sounds simple, right? But it’s huge.

There’s also this cool “Pie Time” feature. It makes time visual. A 10-minute slice always looks the same.

It’s one of those things you didn’t know you needed until you tried it.

Additionally, Llama Life has a “Random Task” button. It’s like productivity roulette.

Can’t decide what to do? Let the llama choose for you.

There’s also a report feature. It shows you what you’ve done and how long it took. It’s not about guilt. It’s about insight.

But indeed one of the most popular Llama Life features is the Preset Lists. It’s for those tasks you do over and over. Like your morning routine. One-click, and it’s all laid out for you.

Key Features

• Task timers with flexible durations
• “Break-it-down” feature for complex tasks
• Visual “Pie Time” timer
• Personalization with colors and emojis
• Preset lists for recurring tasks
• Integration with tools like Todoist
• Soundscapes for focus
• Time tracking and reporting

Pros and Cons

✅ Offers multiple ways to overcome task initiation difficulty

✅ Designed specifically for ADHD brains

✅ Breaks tasks into manageable chunks

✅ Visualizes time in an intuitive way

❌ Might feel feature-heavy for minimalists

❌ Could be distracting for those sensitive to visual stimuli

Price & Plans

Llama Life offers a 3-day free trial. The monthly subscription is $6 per month or $39 per year.

15. Weel

Weel is an ADHD-friendly calendar app for iOS that turns your day into a circle. It shows your whole day at once, like a pizza with your events as slices.

With normal calendars, it’s easy to miss stuff. You scroll past it, or it’s hiding off-screen.

With Weel, everything’s right there. No scrolling, no hidden surprises. Just your day, laid out like a clock.

Adding events is stupidly simple. Touch, drag, let go.

And duration?

There’s a slider. Slide it, and the event grows or shrinks.

But here’s where it gets really good. Weel knows not all events are created equal.

So Weel lets you make some events unmissable. Multiple alarms, visual highlights, the works.

And if you’re particular about colors, Weel enables you to customize colors for events and calendars.

Key Features

• Circular 24-hour clock design
• Touch and drag for easy event creation
• Customizable alarms and visual cues
• To-do lists attached to events
• Color schemes for better organization
• Syncs with other apps and Apple devices

Pros and Cons

✅ Intuitive touch-and-drag interface

✅ Shows your entire day at once

✅ Multiple alarms for critical events

✅ Integrated to-do lists

❌ Only available for iOS

❌ Might take some getting used to

❌ Limited options for shared calendars

Price & Plans

As of writing this, Weel is available on iPad, iPhone, and Apple Watch. It is a free app with in-app purchases starting at $7.99 per month.

Your Next Move

These apps are like instruments.

Todoist might be a guitar, Sunsama a piano, and Brain.fm the drums.

They’re all great, but you’ve got to pick up one and start playing.

Start small.

Pick one app that caught your eye. Maybe it was Rize with its AI smarts or Weel’s circular view that made you go “huh, that’s neat.”

Download it. Play with it for a week. See if it clicks.

If it doesn’t?

No biggie. Try another. It’s not failure, it’s data.