FocusDash: ADHD Planner - Free Download

Can't start the thing? You're not lazy. Your brain just needs a smaller first step.
FocusDash is a planner built for ADHD and executive dysfunction — the kind of brain where "just make a to-do list" has never once worked. Type in the task you've been avoiding for three weeks, and FocusDash breaks it into tiny steps you can actually begin. Then it sits with you while you do the first one.

No guilt. No red streak counter shaming you for a bad week. Just a fox called Scout who is genuinely pleased when you fold one basket of laundry.

🦊 BEAT THE FREEZE
- Type any task — get 5 tiny steps with realistic minute estimates
- "Make it smaller" if 5 steps is still too much
- Quick win (2 min), Focus burst (5 min) or Deep focus (15 min) — pick the effort you actually have today
- Every step shows the XP it's worth before you start it

⏱ FOCUS SPRINTS THAT DON'T PUNISH YOU
- 15, 25 or 45 minute timers with one step on screen and nothing else
- Stuck mid-session? Scout breaks the current step down further
- Finish early and it still counts — the session is not wasted
- Runs in the background so the timer keeps going when you switch apps

🎉 DOPAMINE, ON PURPOSE
- Confetti, XP and level-ups for finishing genuinely small things
- Levels, milestones and an adventure trail that rewards showing up
- 11 unlockable themes — Ocean, Forest, Cosmic, Sakura, Midnight, Matcha and more
- Scout gets a new accessory with every theme you unlock

🛡 STREAKS THAT FORGIVE YOU
- Streak shields cover the days life gets in the way
- Miss a day and your streak survives — no reset, no starting over
- Zero punishment mechanics anywhere in the app, by design
- "Progress isn't linear. Showing up again is the skill — not perfect days."

🌙 SLEEP MODE
- A three-step wind-down plan so bedtime isn't a decision you have to make at 1am
- Guided 4-4-6 breathing to actually get you down
- A wind-down timer that clocks you out when it ends
- Sleep streaks, because a slept-on brain is the whole ballgame

📊 PATTERNS, NOT FAILURES
- Habit score and a 30-day heatmap that shows the gaps without judging them
- Find out when your brain actually works — then plan around it
- Mood and energy check-ins that quietly personalise your day
- A weekly recap of wins you'd otherwise forget you had

✨ ALSO IN THE BOX
- Home screen widgets
- Cloud sync across devices
- Smart reminders that adapt to when you actually open the app
- Adjustable text size and a dyslexia-friendly reading font
- Works offline — sign-in is optional

FREE AND PRO
FocusDash is free to use: task breakdown, focus sprints, streaks, XP, sleep mode and the free themes are all yours without paying. Pro unlocks the full insights suite, premium themes and Scout's deeper coaching. There's a 14-day free trial on the annual plan, and you can pause your subscription instead of cancelling it.

WHO THIS IS FOR
Adults with ADHD, inattentive or combined. People with executive dysfunction, autistic burnout, long COVID brain fog, or a chronic-illness week where "get up" is the whole to-do list. Students who have opened the same document eleven times. Anyone who has ever cleaned an entire kitchen to avoid one email.

You don't need a diagnosis to use it. You just need the task to be smaller.

Rebuilt from the ground up in 2026. Made by two people who needed it themselves.