Free ADHD tools for adults
Tiny tools for sticky moments.
Not another list of advice. Each tool helps you leave with something different: a smaller first move, one clear priority, a safe place for distractions or one present-moment cue.
Choose what is happening
Start with what is happening
What is getting in the way?
You do not need to choose perfectly. Pick the closest feeling; your words stay in this tab.
About 1 minuteI can’t start
Make It Smaller
Turn the whole intimidating task into one concrete move you can see yourself doing.
Leave with one first move—not another plan to manage.
Why this may help—and what it does not prove
Small starts and task breakdown are practical scaffolds. This guided web tool has not been clinically tested.
See the evidence boundaryInside DeeDee: Task breakdown and personalized Momentum programs.
Private to this tab. Nothing you type is saved or sent.
2–5 minutesMy head is full
Brain Sweep
Put open loops outside your head, choose one for now and park the rest without losing them.
One item stays visible. Everything else gets somewhere to wait.
Why this may help—and what it does not prove
Writing can support reflection, but structured writing research differs from this quick sorting exercise and is not ADHD-specific.
See the evidence boundaryInside DeeDee: Brain Dump, Free Writing and personalized Clarity programs.
Private to this tab. Nothing you type is saved or sent.
Your thoughts will land here as separate cards.
Keep open while workingI keep drifting
Distraction Parking Lot
Catch the thought that pulled you away, then return to the task without asking your brain to remember it.
Your distraction is safe, and your current task remains in view.
Why this may help—and what it does not prove
Capturing distractions is a practical attention scaffold. This exact DeeDee tool has not been evaluated as an ADHD intervention.
See the evidence boundaryInside DeeDee: Focus programs, body doubling and distraction-aware tools.
Private to this tab. Nothing you type is saved or sent.
Parked thoughts will wait here without becoming your next task.
About 2 minutesEverything feels too loud
Ground Me
Move through what you can see, feel and hear—one small observation at a time, without a countdown.
The exercise gives your attention one present-moment cue at a time.
Why this may help—and what it does not prove
5-4-3-2-1 is a commonly used grounding practice. This web version is not a treatment and has not been clinically tested.
See the evidence boundaryInside DeeDee: 5-4-3-2-1 Grounding, S.T.O.P. and Calm programs.
You will notice five things you see, four you feel, three you hear, two you smell and one you taste—or one comfortable breath.
Use only senses that feel okay. Skip any step or stop whenever you want.Useful here. More personal in DeeDee.
A small tool helps now. A personal rhythm helps tomorrow.
These web tools work with one moment. DeeDee learns what tends to get in your way and brings programs, guided experiences, sound and progress into one calmer place.
- Suggestions shaped around the day you are actually having
- 40+ interactive, audio and sensory tools
- Programs and progress you can return to
A clear boundary
Self-help, without pretending to be treatment.
DeeDee and these tools do not diagnose or treat ADHD and are not a substitute for professional care. Individual responses differ. Stop any exercise that feels unsafe or makes you feel worse.