The alarm goes off. You turn it off. And then... nothing.

You're awake, technically. But between "awake" and "out the door with keys, phone, and something that counts as breakfast" there are fifteen small steps. Each one needs a decision, and every decision is a chance to end up 40 minutes into your phone wondering where the morning went.

If that sounds familiar, we built ADHD+ for you. It's out now on the App Store for iPhone and on Google Play for Android.

The problem with alarms

An alarm is very good at one thing: making noise at a set time. It has no idea what you were supposed to do next.

For a lot of people that's fine. For ADHD brains, the gap between the alarm and the first real step is where the day falls apart. The intention is there. The starting isn't.

Most apps answer this with more reminders, more notifications, and more streaks to keep alive. We wanted something simpler: when the alarm goes off, the next step is already on the screen.

How ADHD+ works

1. Build a routine. A routine is a short, reusable checklist. "Morning Launch" might be: drink water, take meds, shower, get dressed, pack bag. Write your own, or start from a template: Morning Launch, Focus Block, Out the Door, Daily Reset or Wind Down.

2. Give it an alarm. Pick a time and the days it repeats. That alarm now belongs to the routine.

3. The alarm starts the routine. When it rings, you start the routine right from the alarm, and its checklist opens. No deciding what's next. Just the first step.

4. Tick through it. Check off each step as you go. Small, visible progress, one tap at a time.

5. See what's next. The daily timeline lays out today's alarms and routines in order, so you always know what's coming without holding the whole day in your head.

You can set it up for more than mornings. Routines work just as well for starting a work session, leaving the house, resetting the kitchen at night, or winding down for bed.

What ADHD+ isn't

It isn't a habit tracker. There are no streaks and no "you broke your 23-day chain." ADHD+ shows progress the way a kind friend would: "You showed up on 5 of the last 7 days." A missed morning is just a missed morning, not a reason to give up on the whole system. More on why habit trackers fail people with ADHD.

It isn't another to-do list. To-do lists are great for one-off tasks. Routines are for the things you do every day, which shouldn't need planning every day. We explain the difference in routines vs habits vs to-do lists.

It isn't a treatment. ADHD+ is an organization tool. It can make your days easier to run, but it doesn't replace a clinician, medication or therapy.

Private by design

ADHD+ doesn't ask you to sign up. There's no account, no login, no cloud, and no analytics. Your routines and progress are stored on your phone, and the app works fully offline.

We think a tool you open first thing in the morning should be one you never have to wonder about. We explain the thinking in why ADHD+ has no account. Here's how to check any ADHD app's privacy.

Real alarms, or gentle ones

Each alarm can be a real alarm that rings through silent mode and Focus, just like the built-in Clock app. If you'd rather have something quieter, switch it to a notification instead. You choose in Settings.

Pricing

ADHD+ is free to start: 3 routines of up to 3 steps each, alarms, the daily timeline and the last 7 days of progress. That's enough to build a morning routine and see if it sticks.

ADHD+ Pro adds unlimited routines and steps, plus 30- and 90-day progress history:

  • $5.99 a month
  • $34.99 a year, with a 7-day free trial (we remind you 2 days before it ends)
  • Lifetime, a one-time purchase

Try it tomorrow morning

Pick one routine. Keep it to three steps. Attach it to the alarm you already set. Our two-minute setup guide walks you through it. Tomorrow, when it goes off, let the checklist take it from there.

Download ADHD+ on the App Store or get it on Google Play

Questions or ideas? Email us at hello@adhdplus.app. We read everything.