Home / ADHD planner: capture, one small step, then focus

Capture it, pick one small step, then focus

When a task feels too big, capture it, choose one tiny first step, then start a focus session you can see. iFocusFlow is an ADHD-friendly planner for Apple devices — not a treatment, and you do not create an account.

1. Capture the overwhelming task

Create a Brain Dump: get the task out of your head without losing the idea. Playing connects to YouTube. Watch on YouTube

Put the messy task in Brain Dump first. Speak it, type it, attach a file or a photo. You are not planning the whole job yet — you are parking it so it stops occupying working memory.

More on capture: brain dump to a task list on iPhone.

2. Choose a tiny first step — or let AI Mode plan that one task

AI Mode, on-device model: speak a task and review the suggested next steps before you save them. Playing connects to YouTube. Watch on YouTube

Name the smallest move you can actually start, or speak that one task in AI Mode. AI Mode uses an on-device model to help create the task from what you say. It plans that single task, not your whole day. Review the suggested steps before you save them.

AI features need a supported device and configuration. Check the app for availability.

3. Start a visible focus session

A focus session can switch on an iOS Focus mode and show a Live Activity timer with Lock Screen buttons. Playing connects to YouTube. Watch on YouTube

Start a short session on that first step. On iPhone, a Live Activity can keep the timer on the Lock Screen with interactive buttons. You can also link the session to an iOS Focus mode. When time is up, the session can ring as a real alarm, built on Apple's AlarmKit. You can choose a custom alarm sound — included free — and it rings even when your iPhone is on Silent or in a Focus, and on your Apple Watch. Details: task timer on the iPhone Lock Screen.

CarPlay

CarPlay recording is not available, so these are stills from the dashboard. They show two iFocusFlow screens:

CarPlay dashboard showing an iFocusFlow Today’s Tasks widget. Columns are Task Name and Due Time. Two incomplete tasks are listed: Prepar… at 9:00 am and deploy… at 10:30 am. — Today’s Tasks on CarPlay: task names with due times.

CarPlay AI Mode screen with the line Create, ask about your day, or import by voice, and a Listening… voice prompt. — AI Mode on CarPlay: create, ask about your day, or import by voice — shown here listening.

Free and Pro

Free

Enough to try the flow above.

5 AI Mode activations
3 brain dumps in total
3 habits or tasks in total
AlarmKit alarms and custom alarm sounds, included free
No analytics
No Google import

Pro

US$9.99/month or US$99.99 lifetime (A$14.99/month or A$149.99 lifetime).

Use beyond the free caps
Connected calendar and task import, including Google if you sign in

Devices

iPhone, iPad, Mac and Apple Watch. Alarms also fire on your Apple Watch.
CarPlay, as in the stills above
AI features require a supported device and configuration. Check the app for availability, Pro options and current pricing.

Who it suits

You plan on Apple devices and would rather start with a dump or one small step than a colour-coded day.
You want a private journal, mood and mindfulness check-ins in the same app as tasks.
You want AI help on one task, on-device, that you review before saving.
You do not want to create an account. iFocusFlow does not collect your plans, notes, or app or usage data.

iFocusFlow is a planning tool. It does not provide medical treatment or advice.

Privacy

No account. Your tasks, habits and notes stay on your device, with optional iCloud sync in your own Apple account. Read the privacy policy.

Download on the App Store