Free focus timer designed for ADHD. Short, structured 10–25 minute sessions with clear start and end points. Reduces overwhelm and builds focus tolerance progressively.
ADHD brains often have an impaired time sense ("time blindness") — the timer externalizes time, making it visible and real. Use shorter intervals (10–15 minutes for beginners), more frequent breaks, and always start with the lowest reasonable time. Completion of even a 10-minute session is a genuine win that reinforces the focus habit.
Depends on the individual and the task: some ADHDers focus intensely for short bursts (15–20 minutes) then need significant breaks. Others hyperfocus for hours. Start with 10 minutes, then gradually increase by 5 minutes per week. The goal isn't matching neurotypical focus duration — it's finding YOUR sustainable window.
Yes — the Pomodoro Technique is one of the most ADHD-friendly productivity systems because it externalizes time, provides frequent "done" moments (dopamine hits), limits tasks to manageable chunks, and normalizes short attention spans as part of the system rather than failures. ADHD coaches commonly recommend it.
If you're hyperfocusing productively on the right task, it's acceptable to extend the timer. The danger of hyperfocus is losing track of time on lower-priority tasks (games, social media, unrelated rabbit holes). The timer helps detect hyperfocus on wrong tasks — if you're deep in something unrelated, the alarm is a signal to redirect.
Strategies: have a fidget tool available, allow yourself to stand or move while working (standing desk, walking around), put your phone in a box, use white noise or music without lyrics, create a visible "distraction capture list" so you can write things down and return to focus. Give yourself permission to struggle — completing despite urges is the practice.