Instant micro-exercises & custom soundscapes for ADHD focus
ADHD Help is a web app with quick, evidence-based exercises for anxiety, procrastination, overwhelm and more. Layer ambient sounds to sharpen focus, take a free ADHD self-test, and explore actionable blog posts. Core features are free; €5/mo unlocks extra techniques and sounds.
One-Tap Mood Picker
Choose your current state—anxiety, procrastination, overwhelm, hyperactivity, distraction—and get help in under five seconds.
Micro-Exercises that Work
Swipe through 1-minute CBT, DBT, and mindfulness techniques you can use anywhere to break the spiral fast.
Custom Ambient-Noise Mixer
Layer forest rain, café chatter, or brown noise to build the perfect soundscape for focus or calm.
Free ADHD Self-Screen
A research-based quiz that helps you gauge ADHD tendencies and decide on next steps.
Progress & Patterns (Premium)
Track which techniques stick, spot triggers over time, and celebrate streaks.
Privacy-First Freemium
Core tools are free with no signup; €5 /mo unlocks extra techniques, more sounds, and advanced stats.
1. “Stuck at the Starting Line”
When the task list feels impossible to begin, pick Procrastination and get a 60-second activation drill that nudges you into motion.
2. Mid-Day Anxiety Spike
If racing thoughts hijack your focus, select Anxiety to launch a quick grounding exercise and pair it with a calming rain-and-piano mix.
3. Overload After Back-to-Back Meetings
Tap Overwhelm to clear mental clutter with a guided STOP break, followed by a five-minute mindfulness reset.
4. Afternoon Hyperactivity Rush
Choose Hyperactivity and burn excess energy through a two-minute physical burst, then settle in with white-brown noise to stay on task.
5. Late-Night Doom-Scrolling
Hit Distraction for cognitive reframing cues and a gentle “digital sunset” soundscape that helps you wind down without FOMO.
6. Self-Check Between Therapy Sessions
Use the free ADHD Self-Screen to monitor symptom trends and share insights with your clinician or journal for deeper reflection.
Each use case is a two-tap flow—identify the state, apply the tool, feel the shift.
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Comments
6I enjoy the Sound Mixer when setting the Atmosphere
have recommended this tool to my friend whos struggling with ADHD - she said this was helpful.
Nice product. I like really it. Recommended.
Thoughtful design: the one-tap mood picker plus 60-second exercises makes it easy to break inertia, and the ambient-noise mixer pairs well for focus or calm. Love that core tools are free with no signup, and the self-screen adds gentle reflection between sessions. Saving this for midday anxiety spikes and late-night doom-scrolling.
Very interesting! thank you!
App Developer
A tidy, freemium web app that pairs 1-minute, evidence-based micro-exercises with a customizable ambient-noise mixer to help you calm anxiety, bust procrastination, and refocus fast.