Focus is stupidly hard when you have ADHD. Your brain latches onto distractions, task-switching happens constantly, and what should take 30 minutes stretches into three hours of fragmented attention. The cost isn't just productivity but the mental exhaustion from fighting your own brain all day.
Focus apps help create external structure for ADHD brains that struggle with internal regulation. They block distracting websites and apps, enforce work sessions with built-in breaks, gamify productivity to provide dopamine hits, and generally act as an external prefrontal cortex when yours isn't cooperating.
We evaluated focus apps specifically through an ADHD lens. Our criteria included how well they handle impulsive distraction, whether they support hyperfocus without burnout, ease of setup when executive function is low, gentle accountability versus harsh restriction, and pricing that fits individual budgets.
This guide covers the best focus apps for ADHD in 2026, organized by their primary approach to helping you stay on task.
What Makes a Good ADHD Focus App?
Our Selection Criteria
ADHD focus needs differ from general productivity tools. What works for neurotypical brains often backfires for ADHD, either creating more anxiety or being too easy to ignore. We looked for specific characteristics that actually help ADHD brains focus.
Distraction blocking that's firm but not punitive matters. Apps need to stop impulsive website visits without making you feel trapped or creating workarounds when genuinely needed.
Break enforcement prevents hyperfocus burnout. ADHD brains tend to either work obsessively for hours or avoid tasks entirely. Good focus apps force breaks to prevent exhaustion that tanks tomorrow's productivity.
Low setup friction is essential. If an app requires 30 minutes of configuration before it works, people with ADHD will never finish setting it up. The best apps work reasonably well out of the box.
Positive reinforcement over punishment keeps engagement high. Gamification, progress tracking, and small wins work better than shame or restriction for ADHD motivation.
Flexible session structures accommodate varying attention spans. Some days you can focus for 50 minutes. Other days 15 minutes is heroic. Apps should adapt rather than enforce rigid schedules.
Cross-device blocking closes loopholes. If an app only blocks your laptop but your phone is right there, it's useless for ADHD impulsivity.
Session
Best for Time Tracking: Session
Session takes a straightforward approach to focus: manual time tracking combined with mood reflection. It's available as part of the Setapp subscription, making it affordable if you already use Setapp or want access to other productivity apps simultaneously.
The core of Session is starting a timer for whatever you're working on, categorizing it by project or type, and then tracking how long you actually stay focused. After each session ends, you can rate how productive you felt, creating data about when and how you work best.
For ADHD brains, this serves two purposes. First, it provides external accountability. Starting a timer makes you more conscious of staying on task. Second, the mood tracking after sessions helps identify patterns. You might discover you focus better in the morning, or that certain types of work drain you faster.
Best for
People with ADHD who want to understand their focus patterns without heavy restrictions. Freelancers tracking billable hours who also want productivity insights. Anyone already using Setapp who wants time tracking included. Users comfortable with manual timer control rather than automatic tracking.
Not ideal if
You need website blocking or forced breaks. Session tracks time but doesn't prevent distraction. Your ADHD is highly impulsive since it relies on self-discipline once the timer starts. You want a standalone app and don't use other Setapp tools.
Real-world example
A freelance designer with ADHD uses Session to track client work. She starts a timer for "Logo design - Coffee shop client" and rates her focus level after. Over two months, she notices she's most focused Tuesday and Thursday mornings, least focused after lunch. She adjusts her schedule to do creative work in her peak windows and admin tasks during low-focus times.
Team fit
Best for individuals and freelancers. Session is personal time tracking, not team management. Solopreneurs with ADHD benefit most. Not designed for team collaboration or manager oversight.
Onboarding reality
Easy. Session is intentionally simple. Start a timer, work, stop the timer, rate your focus. That's it. ADHD users appreciate that there's no complex setup required. You can start using it in under two minutes.
Pricing friction
$10 per month as part of Setapp subscription. That's expensive if Session is the only app you want. Reasonable if you use multiple Setapp apps like CleanMyMac, Ulysses, or Bartender. No standalone purchase option. Free trial available through Setapp.
Integrations that matter
Limited since it's part of Setapp ecosystem. Exports data to CSV for analysis in Excel or Google Sheets. Doesn't integrate with task managers or calendars directly. Works best as a standalone tracking tool alongside your existing productivity stack.
Freedom
Best for Website Blocking: Freedom
Freedom blocks websites and apps across all your devices simultaneously. When an ADHD impulse hits to check Twitter, Reddit, or YouTube, Freedom stops you before conscious choice even happens. That split-second barrier is often enough to redirect attention back to work.
The app works by creating block sessions where you define which sites or apps to restrict and for how long. Once a session starts, those sites become inaccessible across your phone, tablet, and computer. You can schedule recurring blocks or start them manually when you need to focus.
For ADHD specifically, Freedom addresses the impulsivity problem. You don't decide to get distracted. You find yourself already on a distracting site before you realize you clicked. By blocking access entirely, Freedom removes the option before impulsivity kicks in.
Best for
ADHD individuals who struggle with impulsive website visits. People working across multiple devices who need synchronized blocking. Anyone who recognizes their distraction patterns and wants hard barriers. Users willing to plan focus sessions in advance.
Not ideal if
You need flexibility to access blocked sites occasionally for legitimate work. Your distraction patterns change daily and scheduled blocks feel too rigid. You want productivity tracking beyond just blocking. You work in an environment where emergency website access might be needed.
Real-world example
A software developer with ADHD blocks social media and news sites from 9am-12pm and 2pm-5pm weekdays. He tried willpower alone and consistently failed within 20 minutes. With Freedom running, he completes his morning coding session without distraction. When he picks up his phone during a break, social media is blocked there too, preventing the usual rabbit hole.
Team fit
Individual use only. Freedom manages personal devices, not team systems. Perfect for solopreneurs, students, and remote workers with ADHD. Not designed for team productivity management.
Onboarding reality
Moderate. Setting up device sync across laptop, phone, and tablet takes about 10 minutes. Creating your first blocklist is straightforward. The hardest part is identifying which sites and apps actually distract you. ADHD users often underestimate how many distraction sources they have.
Pricing friction
$40 per year or $9 per month. No free tier beyond trial. The cross-device blocking justifies the cost if you're serious about focus. Some ADHD users struggle to commit to yearly plans. Monthly option available but more expensive long-term.
Integrations that matter
None really. Freedom is intentionally standalone. It blocks websites and apps at the system level. Doesn't integrate with task managers or calendars. Works across Mac, Windows, iOS, Android, and Chrome. The lack of integrations is actually a feature since it means fewer failure points.
focusedOS
Best for iPad & Mac Focus: focusedOS
focusedOS transforms your iPad or Mac into a distraction-free environment by hiding everything except what you're working on. It's like entering a cinema mode where your entire screen becomes just the one app or task you've chosen to focus on.
The approach is immersive. When you activate a focus session, focusedOS hides your desktop, removes menu bars, blocks notifications, and presents only your chosen app in a clean, minimal environment. You can create different focus environments for different types of work, each with its own blocked sites and allowed apps.
For ADHD brains overwhelmed by visual clutter and multiple open tabs, this forced simplicity helps. When only one thing is visible, attention has nowhere else to go.
Best for
Apple ecosystem users who get overwhelmed by visual clutter. Writers and designers who need immersive single-app focus. ADHD individuals whose attention fractures across multiple open windows. People who appreciate minimalist, distraction-free interfaces.
Not ideal if
You need to reference multiple apps while working. Your workflow requires frequent app switching. You use Windows or Android devices. You find immersive environments claustrophobic rather than calming. Your ADHD benefits from visual variety rather than minimalism.
Real-world example
A writer with ADHD enters her "deep writing" environment in focusedOS. Her Mac screen shows only Ulysses (her writing app). Everything else disappears. Notifications are blocked. Even if she tries to check email, it's not accessible. The visual simplicity helps her write for 45-minute blocks without distraction. She has a separate "research" environment that allows Safari and her notes app.
Team fit
Individual use. focusedOS creates personal focus environments, not team spaces. Best for solopreneurs, writers, designers, and students. Not applicable for team collaboration or management.
Onboarding reality
Moderate. Creating your first focus environment takes 15-20 minutes of configuration. You need to define which apps are allowed, which sites to block, and what the environment looks like. After initial setup, activating an environment is one click. ADHD users might need to resist over-engineering perfect environments.
Pricing friction
Pricing details vary. Typically monthly or annual subscription. Check their site for current rates. The immersive approach is niche, so evaluate during trial whether the environment actually helps your focus or just feels restrictive.
Integrations that matter
Works with any Mac or iPad app by controlling what's visible. Doesn't integrate with external services since the point is blocking everything except your work. Sync focus environments across Mac and iPad via iCloud. The integration is device-level, not app-level.
MagicFlow
Best for Gamification: MagicFlow
MagicFlow gamifies focus by giving you a daily productivity score. AI analyzes how you use apps and websites, calculates a focus score, and challenges you to improve it. For ADHD brains motivated by visible progress and competition (even against yourself), this gamification creates engagement.
The app runs in the background, automatically tracking which apps you use and categorizing them as productive or distracting based on your work patterns. Each day you get a score from 0-100 reflecting your focus quality. Over time, you can see trends, streaks, and improvements.
What works for ADHD is the immediate feedback loop. Instead of wondering if you focused well, you get a clear number. That external validation (or gentle disappointment) provides the dopamine reinforcement that ADHD brains crave but don't naturally generate for abstract goals like "be more productive."
Best for
ADHD individuals motivated by gamification and visible metrics. People who respond well to streaks and progress tracking. Competitive personalities who enjoy beating their own high scores. Users who want automatic tracking without manual timers.
Not ideal if
You find productivity scoring demotivating when scores are low. Your work involves research that looks like distraction to algorithms. You prefer qualitative reflection over numerical metrics. You're skeptical about AI accurately categorizing productive versus distracting time.
Real-world example
A marketing manager with ADHD uses MagicFlow's daily score as a game. She starts the week with a 62 score. By Friday, she's hit 81 and maintained a five-day streak. The visible progress gives her the dopamine hit her ADHD brain needs to stay engaged. When her score drops, she investigates which apps drained her focus and adjusts her behavior.
Team fit
Individual use primarily. Some team features for comparing anonymized productivity trends. Best for personal accountability, not team management. Managers shouldn't use this to monitor employees, that creates surveillance anxiety.
Onboarding reality
Easy. Install MagicFlow, let it run in the background for a few days to learn your patterns, then start getting daily scores. No manual configuration required. ADHD-friendly because it doesn't demand upfront effort. The AI learns your productive versus distracting patterns automatically.
Pricing friction
MagicFlow is independently developed. Pricing varies, check their website for current plans. Often includes free tier with basic scoring and paid plans for detailed analytics. The gamification works in the free version, which is good for ADHD users testing whether scoring helps their motivation.
Integrations that matter
Works at the system level, tracking all app usage. No integrations with task managers or calendars directly. Exports data for analysis if you want to cross-reference productivity scores with other systems. The automatic tracking means it works alongside whatever productivity stack you already use.
Opal
Best for Mobile Focus: Opal
Opal tackles phone addiction, which is especially problematic for ADHD brains. The app blocks distracting apps on your iPhone or Android and creates friction when you try to access them. Instead of seamlessly opening Instagram for the 50th time today, you get reminders that you're supposed to be focusing.
What sets Opal apart is the approach to blocking. Rather than hard restrictions that feel punitive, Opal uses gentle reminders and temporary blocks that you can override if genuinely needed. This works better for ADHD than absolute locks that trigger defiance or anxiety.
The app also helps you understand your phone habits through detailed analytics showing how often you pick up your phone, which apps consume most time, and when you're most vulnerable to distraction.
Best for
ADHD individuals struggling with phone addiction and social media doomscrolling. People whose primary distraction source is their phone rather than computer. Users who need friction, not absolute blocks. Anyone wanting to understand their phone usage patterns.
Not ideal if
Your main focus challenge is desktop work rather than phone use. You need hard blocking that can't be overridden. You're looking for computer app blocking rather than mobile. You already have strong phone discipline.
Real-world example
A college student with ADHD finds herself checking TikTok constantly during study sessions. She sets up Opal to block social media apps during her scheduled study blocks. When she impulsively tries to open TikTok, Opal shows a reminder about her focus goals. She can override it if needed, but the friction is usually enough to redirect her back to studying. Usage analytics show she's reduced social media time by 60%.
Team fit
Individual use only. Opal manages personal phone usage, not team productivity. Perfect for students, freelancers, and anyone whose phone is their primary distraction source. Not applicable for team settings.
Onboarding reality
Easy. Install Opal, select which apps to block and when, and start your first focus session. Setup takes under five minutes. The challenge for ADHD users is resisting the urge to immediately override blocks. The friction approach helps because you're not fighting against absolute restrictions.
Pricing friction
Free tier includes basic blocking. Premium subscription adds unlimited blocking sessions, usage analytics, and social features. Around $10 per month for premium. The free tier is functional enough for students and budget-conscious ADHD users to test whether phone blocking helps.
Integrations that matter
Works at the iOS/Android system level. No integrations with external productivity tools. Social features let you see friends' focus streaks and compete, which gamifies focus for ADHD users who respond to social accountability. The app blocking works independently of your other systems.
Focus@Will
Best for Music-Based Focus: Focus@Will
Focus@Will uses neuroscience-backed music to help ADHD brains stay focused. The app streams instrumental music specifically engineered to reduce distraction and extend attention span. For ADHD individuals who work better with background sound, this provides scientifically optimized audio instead of random playlists.
The approach is based on research into how specific types of music affect focus. Focus@Will's music is designed to occupy the part of your brain that seeks stimulation (reducing restlessness) while not being engaging enough to pull attention away from work.
Users set a focus timer and choose a music channel. The app plays and adapts the music to keep you in flow state for up to 100 minutes. According to their research, this is optimized for the attention cycle.
Best for
ADHD individuals who focus better with background music. People who find silence distracting or anxiety-inducing. Users working in noisy environments who need audio to block distractions. Anyone who's tried regular music but finds it too engaging.
Not ideal if
You focus better in silence or find any background sound distracting. You're skeptical about neuroscience music claims. You already have playlists that work well for focus. You're on a tight budget since music-based focus has free alternatives.
Real-world example
A software developer with ADHD tried working in silence but found his mind wandering constantly. Regular music with lyrics pulled his attention away from code. He started using Focus@Will's "Alpha Chill" channel during coding sessions. The instrumental music occupies his brain's need for stimulation without demanding active attention. His focus sessions extended from 15 minutes to 45 minutes on average.
Team fit
Individual use. Focus@Will is personal focus music, not team collaboration. Some businesses buy bulk licenses for open office environments. Best for individual contributors with ADHD, not team management.
Onboarding reality
Easy. Sign up, choose a music channel based on your preferences, set a timer, and start working. The challenge is finding which music type works best for your ADHD brain. Focus@Will offers multiple channels, testing takes a few sessions to identify your optimal sound.
Pricing friction
Free trial available. Subscription starts around $10 per month or $52 annually. That's expensive compared to free Spotify playlists. The value proposition is the neuroscience optimization, but some ADHD users find free music works just as well. Test during trial whether the specialized music genuinely improves focus.
Integrations that matter
None. Focus@Will is a music streaming service. Works alongside whatever productivity tools you use. Available on web, iOS, Android, and desktop apps. No integration needed since it's just playing optimized background music while you work in other apps.
Focus@Will is a focus app that uses timers, sounds & productivity tracking scores.
Endel
Best for Adaptive Soundscapes: Endel
Endel creates personalized soundscapes that adapt in real-time to your environment, activity, and biometric data. Unlike Focus@Will's pre-composed music, Endel generates sound algorithmically based on factors like time of day, weather, heart rate, and movement.
The app pulls data from Apple Health, Google Fit, and external sensors to understand your current state. If you're restless and your heart rate is elevated, the soundscape adjusts to calm you down. If you're sluggish in the afternoon, it provides more energizing sound.
For ADHD brains that need variety and struggle with repetitive stimuli, Endel's constantly shifting soundscapes prevent habituation. The sound never becomes background noise you tune out because it's always subtly changing.
Best for
ADHD individuals who need background sound but find repetitive music boring. People who own Apple Watch or fitness trackers and want biometric-responsive audio. Users interested in adaptive environments over static playlists. Anyone whose focus needs vary throughout the day.
Not ideal if
You prefer traditional music structures over algorithmic soundscapes. You don't have devices that provide biometric data. The adaptive approach feels too subtle to notice. You want human-composed music rather than AI-generated sound.
Real-world example
A designer with ADHD uses Endel during work hours. Morning sessions get energizing soundscapes to combat her sluggish focus. Afternoon sessions adapt to her elevated heart rate from coffee, providing calming sounds to prevent anxiety. When she goes for a walk while brainstorming, the soundscape shifts to match her movement. The constant adaptation prevents the habituation that makes her tune out static background music.
Team fit
Individual use only. Endel creates personal soundscapes based on your biometric data and environment. Not applicable for team productivity. Best for individual ADHD users in any work setting.
Onboarding reality
Easy. Install Endel, optionally connect to Apple Health or Google Fit, choose a mode (focus, sleep, relax, activity), and start. No configuration required. The app adapts automatically. ADHD-friendly because it doesn't demand setup decisions.
Pricing friction
Subscription-based, around $5-10 per month. Free trial available to test whether adaptive soundscapes actually improve your focus. The pricing is comparable to music streaming services but justified only if the adaptation genuinely helps your ADHD focus better than regular playlists.
Integrations that matter
Integrates with Apple Health, Google Fit, and fitness trackers for biometric data. Works on iOS, Android, Apple Watch, and desktop. No integration with productivity apps since it's background sound. The biometric integration is what enables the adaptive features that differentiate it from static music.
Which ADHD Focus App Should You Choose?
Quick Decision Guide
Your ideal ADHD focus setup depends on your specific challenges:
If you want to track focus patterns and understand when you work best without heavy restrictions, Session provides gentle awareness and analytics. Works well if you have decent self-control once you start focusing.
If impulsive website visits derail you constantly and you need hard barriers, Freedom blocks distractions across all devices. The cross-device blocking is essential since ADHD brains just switch to phones when laptops get blocked.
If visual clutter overwhelms you and you need immersive single-tasking, focusedOS creates cinema mode environments on iPad and Mac. Great for ADHD brains that can't filter out background visual noise.
If external validation and gamification motivate you, MagicFlow's daily productivity scores and streak tracking provide the dopamine hits that keep ADHD engaged.
If phone addiction is your primary focus destroyer, Opal tackles mobile distractions specifically with gentle friction and usage analytics.
If you focus better with background sound, try Focus@Will for neuroscience-backed music or Endel for adaptive soundscapes. ADHD brains vary wildly on whether sound helps or hinders.
Many ADHD individuals combine tools. Freedom for blocking, Session for tracking, and Endel for sound creates a comprehensive focus environment. The specific combination matters less than addressing your personal distraction patterns.
ADHD Focus Apps FAQ
Common Questions Answered
Do focus apps actually work for ADHD?
They work when they match your specific ADHD challenges. If impulsivity is your issue, blocking apps help. If motivation is the problem, gamification works. If sensory needs aren't met, sound apps help. No single app fixes ADHD focus, but the right tools reduce specific friction points. The key is honest assessment of what actually derails your focus, not what you think should work.
What's the best free focus app for ADHD?
Opal has a functional free tier for mobile blocking. Freedom offers trials but no permanent free plan. For sound-based focus, basic YouTube playlists or browser extensions work free but lack the ADHD-specific optimization of paid apps. Honestly, if you're spending hours per day fighting distraction, paying $40-100 annually for tools that help is worth it compared to lost productivity.
Can I use focus apps if I have ADHD medication?
Yes, and many people find they work best together. Medication helps with attention regulation, focus apps remove environmental distractions. Think of medication as internal support and focus apps as external scaffolding. They address different parts of the ADHD focus equation.
How do I choose between Freedom and focusedOS?
Freedom blocks websites across all devices and platforms. focusedOS creates immersive environments on Mac and iPad only. Choose Freedom if you primarily need to stop impulsive website visits. Choose focusedOS if visual clutter overwhelms you and you work exclusively in Apple's ecosystem. Some people use both for different situations.
Do sound-based focus apps work for everyone with ADHD?
No. Some ADHD brains focus better with sound, others find any audio distracting. The only way to know is testing. Focus@Will and Endel both offer trials. If background noise bothers you in general, sound-based focus probably won't help. If you already listen to music while working, optimized focus sound might enhance that.
What if I just disable focus apps when I want to procrastinate?
This is the ADHD superpower and curse. You can outsmart any tool you set up. Some strategies: use locked modes that prevent early exit, have an accountability partner who knows your blocks, or accept that the friction of disabling is often enough to redirect you back to work. Perfect blocking isn't the goal, reducing impulsive distraction is.
Final Thoughts
Getting Started
ADHD focus is hard, and apps aren't magic bullets. They're tools that reduce specific types of friction. The website blocker doesn't cure your attention regulation issues, but it removes one source of impulsive distraction. The focus sound doesn't fix your executive function, but it provides the stimulation your brain seeks in less destructive ways.
Start with your biggest distraction source. Phone addiction? Try Opal. Impulsive website visits? Freedom. Visual overwhelm? focusedOS. Don't try to overhaul your entire focus system at once, that's setting up for ADHD-typical abandonment when it gets complex.
Give tools at least two weeks of consistent use before judging effectiveness. ADHD brains resist new systems initially. What feels annoying on day three often becomes helpful by day fourteen.
Explore the apps listed above, pick one that addresses your primary focus destroyer, and build from there as you learn what actually helps your specific ADHD brain.