Beat ADHD Time Blindness with the Pomodoro Technique
A free, distraction-free timer designed specifically for ADHD brains. Work in focused 25-minute sprints with built-in breaks.
Start Focusing Now →Why This Timer Helps ADHD Brains
🧠 Reduces Overwhelm
Breaking tasks into 25-minute chunks makes large projects feel manageable. Your ADHD brain thrives on short-term goals.
⏰ Fights Time Blindness
Visual and audio cues help you track time passing—a common challenge for people with ADHD who struggle with time perception.
✅ Built-in Breaks
Automatic 5-minute breaks prevent burnout and maintain dopamine levels. ADHD brains need regular movement and mental resets.
🎯 Single-Tasking Focus
Commit to one task per session. This reduces decision fatigue and context-switching costs that drain ADHD executive function.
Your ADHD-Friendly Focus Timer
Set your task, start the timer, and focus for 25 minutes. No distractions. No overwhelm. Just progress.
Sessions completed: 0
Current mode: Focus
Customize Your Sessions
How to Use the ADHD Focus Timer
- Choose ONE task - Write it down. This prevents task-switching mid-session.
- Set the timer - Default is 25 minutes (Pomodoro standard), but adjust if needed.
- Work until the bell rings - No phone, no email, no distractions. Just your task.
- Take a 5-minute break - Stand up, stretch, get water. Movement helps ADHD brains reset.
- Repeat - After 4 focus sessions, take a longer 15-minute break.
ADHD-Specific Focus Tips
1. Body doubling works
Use this timer while on a video call with a friend or accountability partner. The presence of another person boosts ADHD focus.
2. Pair with music
Lo-fi beats, brown noise, or binaural beats can help ADHD brains sustain attention. Find what works for you.
3. Start small
If 25 minutes feels overwhelming, start with 10-minute sessions. Build up gradually. Progress over perfection.
4. Use breaks wisely
Move your body during breaks. Physical activity increases dopamine—exactly what ADHD brains need.
Ready to Take Control of Your Time?
Join thousands of adults and students with ADHD who use this timer daily to beat procrastination and build momentum.
Start Your First Focus Session →Medical disclaimer (UK)
Content on ADHD Focus Timer is for general information and education. It does not constitute medical or legal advice and should not be relied on to make clinical decisions. We do not provide clinical services. Always seek personalised advice from your GP, a consultant psychiatrist, or another qualified practitioner. Never start/stop medication or supplements without clinical guidance.
Urgent/Emergency: Call 999 or go to A&E
Non-urgent medical advice: NHS 111
Mental health crisis: Text SHOUT to 85258 (free, 24/7) or call Samaritans 116 123