There are dozens of apps aimed at ADHD brains, and many people with ADHD have tried half of them. Most get abandoned for the same few reasons: they're hard to start, they punish missed days, or the useful part sits behind a paywall.

This guide covers what to look for, then how the best-known routine apps compare. Full disclosure: we make ADHD+.

What to look for in an ADHD routine app

  • It starts the routine for you. A reminder you can swipe away isn't enough. The best trigger is an alarm that leads straight into the first step.
  • It rings when it matters. An alarm that rings through silent mode and Focus, not a notification that gets muted. More in what to look for in an ADHD alarm app.
  • Short, ordered steps. A checklist you can follow without deciding what comes next.
  • No streak guilt. Progress measured over a week, not an all-or-nothing chain (why streaks backfire).
  • Private. Nothing leaves your phone, and no account is required. Here's how to check any app's privacy.
  • A real free version. Enough to build one routine and see if it sticks, without a countdown.

ADHD+: built for the moment you need to start

ADHD+ is built around one idea: an alarm should start your routine, not just wake you up. You build routines as short checklists (morning, starting work, leaving the house, winding down) and attach an alarm to each. When it rings, you start the routine right from the alarm and its checklist opens. A daily timeline shows what's next.

Each alarm can be a real alarm that rings through silent mode and Focus, or a gentler notification. There are no streaks: progress is shown as how many of the last 7 days you showed up. And it's private by design, with no account, no analytics and everything stored on your iPhone, working offline.

ADHD+ is available on iPhone and Android, and routine steps are simple checklists, so there's nothing to configure before you start. The free version covers 3 routines of up to 3 steps each, with no ads and no time limit. Pro unlocks unlimited routines and steps and 30- and 90-day progress history.

Tiimo: a visual day planner

Tiimo is a visual planner that lays your day out as a timeline of activities, with an AI planner for breaking tasks down. The free version is a basic planner with limited AI; the full feature set is in Pro, and the free trial applies to the yearly plan only.

How ADHD+ differs: ADHD+ is about running a routine rather than planning a day. You start the checklist from the alarm, so there's no planning step between waking up and starting, and the free version has no countdown.

Routinery: timed routine steps

Routinery walks you through a routine one step at a time, each with its own timer. Its free tier is limited and shows ads; unlimited routines need Premium.

How ADHD+ differs: ADHD+ ties each routine to an alarm, so the routine starts itself, and the free version has no ads.

Brili: routines with a visual clock

Brili Routines combines routines with a visual countdown clock, scheduled reminders and rewards. It offers a 10-day free trial, then requires a subscription.

How ADHD+ differs: ADHD+ has a free version that stays free, and each routine is started by its own alarm.

Structured: a general day planner

Structured is a general-purpose day planner that merges tasks and calendar events into one timeline. Recurring tasks and routines are in its Pro tier.

How ADHD+ differs: routines are the whole point of ADHD+, and they're included in the free version.

Llama Life: timed to-do lists

Llama Life puts a timer on each item of a to-do list, aimed at working sessions. There's no free version after its trial.

How ADHD+ differs: ADHD+ covers the whole day, from the wake-up alarm to winding down, and it's free to start.

How to choose

  1. Name the moment your day breaks down. For most people with ADHD it's starting: the gap between the alarm and the first step.
  2. Check the list above. An alarm that starts the routine, no streaks, nothing leaving your phone, a free version that stays free.
  3. Keep it small. One routine, three to five steps. Our guide to building a routine with ADHD explains why. A short routine you finish beats a perfect system you abandon.

ADHD+ ticks every item on the list. Try it free on the App Store or on Google Play, and read our guide to building an ADHD morning routine.

These apps are organization tools, not treatments. For questions about ADHD diagnosis or medication, talk to a clinician.