FocusDash: ADHD Task Planner

FocusDash is an ADHD planner, daily to-do list and focus timer that helps you start tasks, finish them, and end the day without guilt. Use the task planner to turn a big task into a first step you can take, a focus timer to do one thing at a time, a mood tracker to see how your energy moves, and a sleep routine to wind the day down. Made for adults with ADHD and executive dysfunction.

1. ADHD planner and daily to-do list
Open the planner and you see today, not everything. Your to-do list is grouped into morning, afternoon and evening, so the day is a handful of small things instead of one long list. Add a task in seconds, give it a time if that helps, and let the planner remind you. Nothing rolls over as a failure - yesterday's unfinished tasks are simply tasks again. It works as an ADHD task manager and organizer too, so it is one daily planner instead of five apps.

2. Task breakdown for the task you cannot start
Type in the task you have been avoiding and FocusDash breaks it into a short, ordered checklist. Each step is small on purpose, because starting is the hard part, not the work. If the list still feels like too much, "Make it smaller" cuts it down again. Task breakdown is the whole point of this planner - you should never have to stare at "write the report" and guess what comes first.

3. Focus timer and focus sessions
Start a focus timer on one step and everything else leaves the screen. A focus session runs as long as the task needs, anywhere from 2 to 60 minutes, and keeps running in the background when you switch apps. Get stuck mid-session and Scout the fox will shrink the step you are on. Finish early and the focus session still counts in full.

4. Mood tracker that changes what the day asks of you
Track mood, energy, stress and sleep in five taps. This mood tracker does not only log the day, it changes it: on a low-fuel day your plan becomes two-minute tasks and the tone softens, and on a good day it stretches you instead. Over time the mood tracker shows you how sleep and energy move your focus.

5. Sleep routine and wind-down
Empty your head into a bedtime brain dump and it becomes tomorrow's draft list. Breathe with a guided 4-4-6 pattern, set a wind-down timer, and hand off to your phone's bedtime mode. Nothing auto-logs and nothing nags. The sleep routine has one job, and that job is putting the phone down.

6. Focus insights and habit score
See your best hour, your finish rate, and how long your focus sessions really last. A habit score and a 30-day heatmap show the gaps without grading them, and the insights connect your sleep to the days that went well.

What you can do in FocusDash:
- ADHD planner and daily to-do list
- Task breakdown that turns a big task into a first step
- Focus timer and focus sessions, 2 to 60 minutes
- Mood tracker for mood, energy, stress and sleep
- Sleep routine, wind-down timer and bedtime brain dump
- Focus insights, habit score and a 30-day heatmap
- Reminders you choose, that stop once you have done the thing
- Works offline, no account needed, cloud sync when you sign in

Free and Pro
FocusDash is free to use: 3 new tasks a day, task breakdown, focus timers, the mood tracker, sleep logging and wind-down. No ads, ever. Pro removes the daily cap and adds the full insights, sleep analysis, more themes and cloud backup. The yearly plan has a free trial, and the app shows you the exact day billing starts.

Made for ADHD brains
FocusDash is for adults with ADHD, executive dysfunction, task paralysis, time blindness or brain fog. It is for students who need an ADHD student planner that survives a bad week, and for anyone who wants an ADHD planner, task breakdown, focus timer, mood tracker and sleep routine in one place. Plan the day, break the hard thing down, focus once, and rest. One small step at a time.

FocusDash is a productivity app, not a medical device. It does not diagnose or treat ADHD.