Flexible routines

Pomodoro Timer (Helpful for ADHD Routines)

Many people find short, structured focus sprints helpful. This page isn’t medical advice—just practical routines you can try with a simple timer.

Ready to focus?

Start a focus session in your browser — free, no sign-up.

Start smaller

Shorter sprints reduce activation energy. Build momentum before lengthening focus blocks.

A tiny task list with one clear next step makes starting feel less overwhelming.

What Pomodoro settings should I try first?

If you’re stuck, start smaller (10/5). If you can focus once you begin, move to 25/5. Adjust based on what feels sustainable.

Should I use sounds?

Some people find consistent background sound helpful for reducing distractions. Try rain or white noise and keep volume low.