ADHD App for Tasks, Focus, and Routines

TL;DR

• TinyStepDaily shows one next step, adapts a focus timer to your energy, and runs routines step by step — built for ADHD, not retrofitted.
• Everything stays local: no login, no server, no tracking; data lives in your browser and the app works offline as a PWA.
• Break big tasks into 30-second-to-5-minute first steps, dump stray thoughts in the idea inbox, and see progress without guilt.

People with ADHD often find generic productivity apps overwhelming: long lists, complex settings, and constant notifications add cognitive load instead of reducing it. TinyStepDaily is a calm, local-first web app that shows one next step, runs a gentle focus timer, and guides you through step-by-step routines — no accounts, no servers, no tracking.

Health disclaimer: This article discusses ADHD symptoms and organizational strategies supported by institutional health sources. TinyStepDaily is a planning and focus companion, not a diagnostic tool, treatment, medical device, or replacement for professional care. It cannot diagnose ADHD, recommend medication, or promise symptom improvement. Always consult qualified healthcare providers for ADHD evaluation, treatment recommendations, or medication questions.

Why an ADHD-Specific App Matters

The CDC notes that adults with ADHD "can have difficulty with daily tasks, work, and consistency in healthy behaviors" including "organizing tasks and activities" and "sustaining attention" (CDC: ADHD in Adults). These aren't personal failings — they're executive-function differences in how the brain initiates, plans, and sustains effort.

Research shows structured behavioral approaches targeting time management, organization, and task completion produce moderate, consistent improvements in adults with ADHD (PubMed: Psychological interventions for adult ADHD, NICE Guideline NG87).

TinyStepDaily applies these principles through four design commitments:

1. One decision per screen — you see the next step, not the whole mountain
2. External structure — timers, checklists, and routines move executive demands out of your head
3. Adaptive pacing — energy check-in adjusts the day's tone without judgment
4. Local-first privacy — everything stays in your browser's localStorage; no login, no cloud, no tracking

The TinyStepDaily Flow (Confirmed by Product)

The app opens to four tabs: Today, Focus, Plan, and You. A typical day moves through this sequence:

1. Arrival — Energy Check-In

Each day, the Today screen asks "How are you arriving today?" with three chips: Low, Medium, High energy, reinforced by a battery icon (empty, half, full). Tiny's mood and tool suggestions adapt to your selection — lower energy surfaces shorter timers and gentler prompts.

This matches the behavioral principle of adjusting task difficulty to current functioning, central to ADHD organizational-skills training (PMC: Central executive training).

2. Next Step Spotlight — One Clear Action

After the check-in, one task appears under NEXT UP with a prominent Play button; the full list stays hidden. This implements the product principle "show the next step, not the whole task." Complete it, start a focus session, or peek at the next few items.

3. Light Plan for the Day

Below the spotlight, a compact list shows remaining tasks with checkboxes; timed items (medication, appointments) come first. Inline actions complete, remove, or open details without leaving the screen.

4. Active Toolkit — Your Chosen Supports

A 2×2 grid shows your enabled modules: Focus Timer, Routines, Idea Inbox, Breathing, Ambient Sound, Focus Mode. Disabled modules appear as discovery cards with an Add button — you start small and expand only when useful.

5. Focus — Adaptive Timer

The Focus tab runs a calm countdown with a lime progress ring. Presets: 15, 25, 45, 60 minutes, plus +/- nudges for 1-minute precision. At 80% elapsed, the ring turns gold with the state "Almost there!"

Ambient soundscapes (Brown, Soft, White, Waves) play in the background and persist across tabs; Focus Mode hides everything except the current task and timer.

The timer awards XP on completion and supports local notifications (browser permission required). The subtext reads: "Choose an interval that feels possible right now" — no mandatory 25-minute rule.

6. Break Down Big Tasks

When a task feels too large, tap Break down on the Plan screen. The Breakdown Sheet offers three micro-starts with time estimates:

1. Open the document — 30 seconds
2. Write a working title — 2 minutes
3. List three key points — 5 minutes

Tapping one makes it your active task — the evidence-backed move of converting abstract goals into visible physical actions (PMC: Central executive training).

7. Guided Routines — Step-by-Step Sequences

The Routines tab lists saved sequences (e.g., "Calm Morning — 18 min · step-by-step"). Starting one enters the Routine Runner: current step, estimated minutes, Next Step, and Exit without guilt.

The Routine Builder guides creation step by step — name, type (Calm Morning / Focus / Breathing), steps with minute estimates (default 2 min) — then Save routine. Example "Calm Morning":

1. Drink water — 2 min
2. Stretch — 5 min
3. Review today's first step — 3 min
4. Focus timer on first task — 8 min

If the day doesn't fit, Exit ends the sequence without guilt.

8. Idea Inbox — Capture Without Pressure

In the Plan tab, the Ideas section accepts free-form lines: "buy milk / call dentist / that trip idea…". Each line becomes an item you convert to a task or dismiss later. Capturing thoughts on arrival reduces working-memory load.

9. You — Progress Without Shame

The You tab shows level, streak, achievements, weekly activity, and a year heatmap. Tiny celebrates milestones; no punitive streaks or excessive alerts.

TinyStepDaily vs. Generic Task Apps

Privacy: Data Only in Your Browser

TinyStepDaily is a static PWA. The service worker (sw.js) caches assets; localStorage holds tasks, routines, ideas, progress, level, and preferences. No backend, database, analytics, or third-party cookies. Clearing browser data removes everything — which also means no account recovery.

This meets the criteria for a private, offline ADHD app; see Private offline ADHD app: what to check for a detailed checklist.

Common errors and fixes

FAQ

Does TinyStepDaily diagnose ADHD?
No. It's a planning and focus companion. Diagnosis requires professional evaluation (CDC: ADHD in Adults).

Do I need an account or payment?
No. Free, no login, no server. Everything runs in your browser (TinyStepDaily).

Does it work on mobile without internet?
Yes. Install as PWA (Add to Home Screen); the service worker caches assets. Data stays in device localStorage.

Can I sync between devices?
Not currently. Data is strictly local to the browser/device.

Does the timer play a sound when it ends?
The ring changes color and the text state shows completion; ambient sounds stop. Native browser notifications can be enabled in site permissions.

How do I delete all data?
Clear site data in browser settings (Cookies and site data → TinyStepDaily → Remove).

Sources

Related Articles

• How to start a task when ADHD gets in the way
• ADHD focus timer: how to choose intervals
• How to build a daily routine for ADHD
• How to organize tasks with ADHD without overwhelm
• How to break down big tasks with ADHD
• Private offline ADHD app: what to check