How can planner apps help your lifestyle with ADHD?
4% of all US adults have ADHD. This portion of the population has to manage their ADHD daily to conquer goals, battle procrastination, and combat distractions, all things those with ADHD experience more intensely.
Planner apps are becoming a popular way to manage your schedule better and align priorities for the day ahead while trying to retain the focus you need to clear your to-do list. Research shows that external structure can be helpful for those with ADHD.
The most common types of planner apps are daily planners, bullet journals, visual planners, and calendar apps with a time-blocking methodology. For those living with ADHD, addressing it across the workday can help you achieve more, and planner apps can be good to help give you structure for this.
Some benefits of using a planner app across your busy day balancing your ADHD: Planner apps can give you a structured breakdown of tasks. These tools can help you prioritize what's on your list for the day ahead. Some of the planner apps can block distractions like websites and other apps. Allow you to reflect on your day using guided planning systems for increased success.
Here's what I've noticed after testing these apps: the best ADHD planners don't try to be everything. They focus on reducing cognitive load, not adding to it. That means visual clarity, simple workflows, and features that actually address ADHD challenges like time blindness, task paralysis, and the "out of sight, out of mind" problem.
The tools on this list were chosen because they either have explicit ADHD-friendly features (like Sunsama's task limits or Llama Life's timers) or they've built up strong communities of ADHD users who swear by them. We tested for things like: how quickly can you capture a task when your brain is racing? Does the interface cause overwhelm or calm it down? Can you actually see your whole day at a glance without drowning in information?
Sunsama
Best All Rounder
Sunsama is popular for ADHD, thanks to the focus on mindfulness. Features inside Sunsama are suitable for the needs of those with ADHD. They offer a focused way to plan your day called guided planning.
This can help you plan the day and reflect on what you've achieved, even moving open tasks to the next day. It comes with a Pomodoro timer, distraction-free focus mode for managing your tasks, and a push to limit the number of tasks you do so that the focus is on quality rather than quantity, something that many with ADHD can benefit from.
This is good for things like "time blindness" that for those who have ADHD can cause issues with time management. Having all your meetings, task reminders and durations hosted in one place like in Sunsama makes life easier for managing this.
Best for
People who struggle with overcommitting and need an app to tell them when to stop adding tasks. Professionals juggling multiple tools like Asana, Trello, and Gmail who hate context switching. Anyone who experiences time blindness and needs visual time blocking. Teams or individuals already paying for premium task apps who want better daily planning.
Not ideal if
You're on a tight budget since this is one of the pricier options. You prefer rapid task capture without ceremony (Sunsama's guided planning is intentionally slower). You're looking for something lightweight that just tracks tasks without all the calendar integration.
Real-world example
A marketing manager with ADHD uses Sunsama to pull in tasks from Asana, emails from Gmail that need action, and meetings from Google Calendar. Every morning, she drags 5-6 tasks into today's plan, assigns time blocks, and Sunsama warns her when she's overloading her day. The focus mode hides everything except the current task. At end of day, she reflects on what got done and rolls incomplete tasks to tomorrow.
Team fit
Best for individuals and small teams (1-10 people). Works well for remote workers who need structure. Not typically used as a team collaboration tool, more of a personal daily planner that syncs with team tools.
Onboarding reality
Moderate learning curve. The guided planning ritual feels weird for the first few days, then it clicks. Connecting all your existing tools (Asana, Gmail, Slack) takes 20-30 minutes. Most people are comfortable within a week, though power features like rituals and recurring tasks take longer to master.
Pricing friction
This is where Sunsama loses people. $20/month if you pay monthly, $16/month annual. No free plan, just a 14-day trial. For context, that's more than Todoist, TickTick, and Amazing Marvin. If you're already paying for tools like Asana or ClickUp, it's a tough sell. But for people who actually use it daily, they swear the cost is worth it for reducing decision fatigue.
Integrations that matter
Gmail and Outlook for email-to-task conversion (clutch for ADHD). Asana, Trello, ClickUp, Notion for pulling in tasks from team tools. Google Calendar and Outlook Calendar for time blocking. Slack for quick task capture. The integration ecosystem is honestly what makes Sunsama worth considering, especially if you're drowning in multiple tools.
Amazing Marvin
Best Customizable
Amazing Marvin is like a chameleon for those who want to use it for their ADHD. Chameleon in nature, it can be customized to how you want to use it, so each Amazing Marvin account can look quite different. They have tools that can be switched on for each user and tailored to their way of task management.
Amazing Marvin has features like a calendar, end dates, timers, and habit tracking, which are popular with those who have ADHD as they help them stay focused and consistent in working on projects and tasks.
These features can all be switched on and off, meaning you get a customized view of your task management based on what tools you need.
Best for
People who've tried every productivity system and need something that adapts to them, not the other way around. ADHD folks who hyperfocus on customization and optimization. Anyone who needs different strategies on different days (some days you need a timer, other days you need just a simple list). Power users who don't mind tinkering to get things perfect.
Not ideal if
You want something that works great out of the box without setup. Decision fatigue is a major struggle for you (all those customization options can be paralyzing). You need a mobile app that's as good as the desktop version. You prefer clean, minimal interfaces over feature-rich dashboards.
Real-world example
A freelance developer with ADHD uses Amazing Marvin with the Pomodoro strategy turned on for deep work sessions. He's enabled the "eating the frog" strategy to surface his hardest task first thing. The time tracker logs billable hours. On low-energy days, he switches to a simple list view. On good days, he adds the reward system where completed tasks unlock treats. His setup looks nothing like the default, and that's the point.
Team fit
Best for solo workers and freelancers. Not built for team collaboration at all. This is a deeply personal productivity tool. If you're looking for shared projects or team features, look elsewhere.
Onboarding reality
Heavy. Amazing Marvin has over 50 strategies and modules you can enable. The first week is overwhelming in a good way if you like customization, overwhelming in a bad way if you just want to get started. Budget 2-3 weeks to really dial in your setup. The learning curve is steep, but the community is active and helpful.
Pricing friction
$12/month or $8/month if you pay annually. That's actually cheaper than Sunsama but more than Todoist. The lifetime deal pops up occasionally for $300-400, which ADHD folks love because no recurring subscription stress. No free plan, just a trial.
Integrations that matter
Honestly? Not many. Amazing Marvin is intentionally standalone. You can import from Todoist and export to various formats, but it doesn't have the deep integrations that Sunsama or Akiflow offer. This is actually a feature for some people who want one clean system without scattered tasks across apps.
Structured
Best for iOS Users: Structured
Structured is one of the best iOS planner apps for those with ADHD. It comes with a way to add tasks that make life a lot easier; you can plot functions in the app based on time for the day ahead. These can be set as recurring tasks, a bit like habits, and a one-off task.
This helps those who like to see a visual representation of their day ahead and gives them a more realistic view of what's ahead.
The icons make it easier to see what's on and next at a glance. Structured can be good for work but much more for casual management of your tasks. If you commit to the lifetime pricing, you will get access to an AI feature that allows you to type out your plans for the day and Structured plans them out for you. You can even use voice dictation making it even more ADHD-friendly.
Best for
iOS and macOS users who think visually and need to see their day as a timeline. Students managing class schedules mixed with assignments and personal time. Anyone who gets anxious not knowing what's next (the visual timeline helps so much with this). People who want a beautiful app that doesn't feel like work software.
Not ideal if
You're on Android (it doesn't exist there, which is frustrating). You need heavy project management with subtasks and dependencies. Your workflow requires team collaboration or shared calendars. You primarily work on desktop, since Structured is mobile-first.
Real-world example
A college student with ADHD uses Structured to map out her entire day. Morning routine tasks (shower, breakfast, meds) are set as recurring with custom icons. Classes appear as color-coded blocks. Study sessions are scheduled between classes with built-in breaks. Evening wind-down tasks help signal the day is ending. The visual timeline stops her from accidentally double-booking herself or forgetting to eat lunch between back-to-back classes.
Team fit
Strictly individual use. This is a personal daily planner, not a team tool. Great for students, freelancers, or anyone managing their own schedule. If you need to coordinate with others, you'll need another tool.
Onboarding reality
Very easy. Structured is one of the simplest apps on this list. Most people are productive within 10-15 minutes. The visual nature makes it intuitive. The learning curve is basically: add tasks, drag them to time slots, pick icons, done. The AI feature (for lifetime users) takes a bit more exploration but isn't required.
Pricing friction
Actually pretty fair. Free plan lets you test it. $19.99/year is reasonable. The $49.99 lifetime option is a steal if you know you'll stick with it. For students on a budget, the annual plan is way more affordable than Sunsama or Akiflow. The lifetime pricing removes subscription stress, which ADHD brains appreciate.
Integrations that matter
Calendar sync with Apple Calendar, Google Calendar, and Outlook. That's basically it. Structured is intentionally simple and doesn't try to connect to task management apps or email. For ADHD users who want ONE clean place to see their day without pulling from five different sources, this simplicity is actually a feature.
Llama Life
Best for Timer Lovers: Llama Life
Llama Life is one of the popular timer apps that those with ADHD rave about. It allows you to load up your day with tasks, adding time duration and when you'd like to do them, and works as a timer to work through them. It now comes on iOS and on the web which allows you to use it as you work. Task timers help you stay on task when you've started them.
They can be customized further with access to reminders and alerts that allow for a better, more customizable way. Llama is generally fun and playful throughout the application, which helps make productivity feel less like a chore.
Best for
People who struggle with time blindness and need timers attached to every task. Anyone who finds traditional to-do lists overwhelming but likes the satisfaction of working through a queue. Students or freelancers who need to track how long things actually take. ADHD folks who respond well to gentle time pressure without feeling stressed.
Not ideal if
You need complex project management with subtasks, dependencies, or team features. You prefer planning your whole week in advance (Llama Life is very much a day-at-a-time tool). You want deep integrations with other apps beyond basic Todoist import. You're on Android, as there's no native app yet.
Real-world example
A writer with ADHD uses Llama Life to break down her morning writing session. She loads in: "Coffee and settle" (10 min), "Draft newsletter intro" (25 min), "Edit yesterday's section" (20 min), "Break" (10 min). The timer keeps her moving without letting her hyperfocus on one task for three hours. When she finishes early, the leftover time rolls into a buffer. When she goes over, she can add time or skip to the next task.
Team fit
Strictly solo use. Llama Life is a personal productivity timer, not built for collaboration at all. Perfect for freelancers, writers, students, or anyone doing focused solo work.
Onboarding reality
Very quick. You can be running your first timed task list within 5 minutes. The interface is intuitive: add tasks, estimate time, press start. The playful design makes it feel approachable. Power features like Todoist integration and recurring tasks take a bit longer to discover but aren't required.
Pricing friction
$6/month or $39/year. There's a limited free tier to test it out. Compared to Sunsama ($16/month) or Akiflow ($19/month), it's quite affordable. The price is fair for what you get, though some users feel the premium features should cost less.
Integrations that matter
Todoist import is the main one, letting you pull tasks directly into Llama Life. Google Calendar sync for scheduling. That's about it. Llama Life is intentionally simple and doesn't try to become your everything app. If you want deep integrations, look at Sunsama or Akiflow instead.
Llama Life is an ADHD planner app & to-do app and lightweight extension for tasks.
Akiflow
Best for Busy Professionals: Akiflow
Akiflow is popular with busy professionals who have ADHD. This is more expensive as a solution, around the same price as Sunsama, but it offers some great features that provide more structure to your day ahead.
Akiflow isn't as mindful for your task planning but will allow you to plan tasks in calendar view and better help you bring in tasks from other apps like Gmail, Todoist, Notion, ClickUp, and more that you might use for work but hate context switching between day to day.
Akiflow is good for ADHD, but for some, it might be too complex or overwhelming, so it is worth exploring whether the app best suits your needs first. Many people will like features like Rituals that help you plan your day ahead and the ability to plan all your tasks in one location to reduce distraction and procrastination.
Best for
Busy professionals juggling 5+ different work tools who need everything in one place. People who already use heavy-duty project management tools like Asana, ClickUp, or Linear and want a daily planning layer on top. Anyone who needs time blocking but finds Google Calendar alone too limiting. Keyboard shortcut enthusiasts who want speed.
Not ideal if
You're budget-conscious (this is one of the most expensive options). You want something simple without deep configuration. You prefer standalone tools over integration-heavy platforms. You're a student or freelancer without complex tool stacks to consolidate.
Real-world example
A product manager with ADHD uses Akiflow to consolidate tasks from Asana (team projects), Gmail (client requests), and Linear (bug tracking). Every morning, the Rituals feature walks her through planning the day. She drags tasks into time blocks, estimates durations, and can see at a glance when she's overbooked. The command bar lets her add tasks without breaking focus. At week's end, she reviews time spent per project for client billing.
Team fit
Best for individuals working within larger teams. Akiflow isn't a team collaboration tool itself, but it excels at being the personal layer that consolidates team tools. Popular with product managers, engineers, and consultants who touch multiple systems.
Onboarding reality
Steep. Akiflow has a lot of features and integrations to configure. Connecting all your tools takes 30-60 minutes. Learning the keyboard shortcuts takes a week. Getting comfortable with Rituals and reviews takes a few more. But once you're set up, power users find it indispensable.
Pricing friction
$34/month monthly or $19/month annually. That's the same ballpark as Sunsama and significantly more than Todoist or Amazing Marvin. No free plan. If your company pays for tools, this is a reasonable expense. For personal use, it's a tough sell unless you genuinely use all those integrations.
Integrations that matter
Gmail and Outlook for email-to-task conversion. Asana, ClickUp, Notion, Todoist, Linear for pulling in tasks. Slack for quick capture. Google Calendar and Outlook Calendar for time blocking. The integration depth is Akiflow's main selling point, so if you don't need those, you're probably better off with something simpler.
Todoist
Is Todoist good for ADHD?
Todoist is one of the best to-do list apps and works well with ADHD. Todoist offers a good free plan that gets people into the application. It allows you to see all your tasks, much like Trello allows you to move them between columns that you set up yourself.
Todoist also offers a way to capture tasks with an inbox and modes for habit-tracking that can be accessed in integrations. This might be good for those morning routines and for kicking your day off with a strong focus and success that you can snowball into momentum.
Best for
People who want a reliable, no-fuss task manager that works on every device. Budget-conscious users who need strong free tier options. Anyone who values quick capture with natural language input ("email report tomorrow 3pm"). People who want a task app that doesn't try to be a calendar or notes app too.
Not ideal if
You need time blocking or calendar integration built in (Todoist is adding this but it's not there yet). You want guided planning or mindfulness features like Sunsama. You prefer visual timelines over lists. You need team collaboration features beyond basic shared projects.
Real-world example
A consultant with ADHD uses Todoist as his brain dump and daily driver. Everything goes into the inbox first, then gets sorted into projects during a weekly review. Board view helps him see what's in progress vs. waiting vs. done. The karma points system provides just enough gamification to stay motivated without being gimmicky. Natural language input means capturing tasks is fast: "call mom sunday" just works.
Team fit
Works for individuals and small teams. Shared projects and comments exist but aren't as robust as dedicated team tools like Asana or ClickUp. Most people use Todoist for personal task management even if they have team tools for work.
Onboarding reality
Very easy. Todoist is one of the most approachable task apps. You can be productive within minutes. The learning curve is gentle: start with inbox and today view, then discover projects, labels, and filters over time. Natural language input makes adding tasks almost effortless.
Pricing friction
$5/month or $4/month annually. But here's the thing: the free tier is actually quite generous. You might not need to pay at all unless you want reminders, labels, or more than 5 projects. Compared to Sunsama or Akiflow, Todoist is incredibly affordable.
Integrations that matter
Google Calendar sync (finally getting better). Gmail extension for email-to-task. Slack integration for quick capture. Zapier and IFTTT for custom automations. The integration library is huge, though most people only use a few. Works with Llama Life for timer-based task execution.
Routine
Is Routine good for ADHD?
Routine works as a minimal planner app that works well for ADHD. Routine offers a range of features, and it comes with a console that allows you, on macOS, to capture your tasks, notes, and events easily. Many people like this as it allows you to capture quickly and get things into your inbox that pop into your brain without getting distracted.
Routine is clean and minimal, which is something a lot of people who have ADHD will like. The app is easy to navigate and comes with a common area that is broad and simple, making it accessible for all.
Best for
Mac and iOS users who want a minimal, clean planning experience. People who value aesthetics and simplicity over feature density. Anyone who needs quick capture without breaking focus (the console is clutch for this). Folks who are overwhelmed by feature-heavy apps like Amazing Marvin or ClickUp.
Not ideal if
You're on Windows or Android (Routine is Apple-only). You need deep integrations with other work tools. You want time blocking or calendar-centric planning. You need robust project management or team features.
Real-world example
A designer with ADHD uses Routine as her daily brain dump and planning surface. The console lets her capture ideas instantly with a keyboard shortcut without switching apps. Tasks live alongside notes, so project briefs and action items stay connected. The minimal interface helps her focus on what's in front of her rather than getting lost in features she won't use.
Team fit
Strictly individual. Routine is a personal productivity tool with no team features. Perfect for freelancers, creatives, or anyone who wants their planning separate from team collaboration tools.
Onboarding reality
Very easy. Routine's minimal design means there's not much to learn. The console takes a few days to become muscle memory, but otherwise you're productive almost immediately. No complex workflows or configurations to set up.
Pricing friction
$12/month or $10/month annually. That's mid-range pricing. The value depends on how much you appreciate the clean design and quick capture. If you're looking for feature density, Amazing Marvin or Todoist offer more for similar or less money.
Integrations that matter
Calendar sync with Apple Calendar and Google Calendar. That's about it. Routine is intentionally standalone. If you need to pull tasks from other apps, this isn't the right tool. The simplicity is either a feature or a deal-breaker depending on your workflow.
Amie
Is Amie good for ADHD?
Amie is a popular calendar app that combines tasks and calendars. Many people might like Amie for ADHD thanks to the focused views for adding tasks and calendar items and the easy-to-use layout. It also works very well on iOS for easily adding tasks to your calendar and splitting them.
People like living with ADHD inside of Amie because they can see daily stuff like the weather and upcoming meetings and have a focused view of tasks and calendar events. The separation between tasks and the calendar can be helpful for focusing but also allows you to block your time in the calendar, which is a technique that resonates a lot with those living with ADHD.
Best for
People who think in calendar time rather than task lists. Anyone who wants time blocking built into their planning app. Users who appreciate beautiful, polished design. Those who want to see tasks and calendar events in one view without managing separate apps.
Not ideal if
You need deep task management features like subtasks, projects, or priorities. You're on Android (Amie is iOS/Mac/web only). You want heavy integrations with project management tools. You prefer list-based task managers over calendar-centric planning.
Real-world example
A content creator with ADHD uses Amie to plan her week visually. Filming days get blocked as 4-hour chunks. Editing gets scheduled between meetings. Tasks from Todoist appear alongside calendar events so she can drag them into time slots. The weather widget helps her decide when to batch outdoor filming. Seeing everything spatially helps combat the "where did my day go" problem.
Team fit
Individual or small team use. You can share calendars and see availability, but it's not a team collaboration tool. Works well for freelancers, solopreneurs, or anyone who manages their own schedule.
Onboarding reality
Easy. Amie's interface is intuitive if you've used any calendar app before. Connecting your existing calendars takes 5 minutes. The learning curve is minimal because it doesn't try to be complicated. Most people are comfortable within a day.
Pricing friction
Free for personal use with paid team features. The personal tier is generous enough that most individuals won't need to pay. For ADHD folks looking for an affordable calendar-first planner, this is one of the best deals.
Integrations that matter
Google Calendar and Outlook Calendar sync. Todoist integration for pulling in tasks. Zoom and Google Meet for one-click meeting links. The integration list is smaller than Sunsama or Akiflow, but covers the essentials.
Notion Calendar
Is Notion Calendar good for ADHD?
Many people say Notion can be overwhelming for ADHD, but some others have said it has allowed them to build the perfect workspace. However, Notion Calendar comes with Notion and Google Calendar to manage your calendar in a clean and straightforward layout that many people will love because of the focus modes and ability to plot out the week.
Being able to host your Notion databases and connect events associated with the projects you're working on and seeing them all in one place makes context switching easier. It reduces cognitive load for those with ADHD. You can also connect Notion pages for meeting notes to each event, reducing anxiety about where the calendar and events are all located.
Best for
Existing Notion users who want their calendar connected to their workspace. People who like clean, minimal calendar interfaces. Anyone who takes meeting notes in Notion and wants them linked to calendar events. Budget-conscious users who want a solid free option.
Not ideal if
You don't use Notion (the main value is the integration). You need built-in task management (it's a calendar, not a planner). You want time blocking with task durations like Sunsama. You prefer all-in-one planners rather than separate calendar and task tools.
Real-world example
A product manager with ADHD uses Notion Calendar alongside her Notion workspace. Project databases appear as calendars showing deadlines. Meeting events link directly to Notion pages where she takes notes. The clean interface helps her see her week without information overload. When she creates a meeting, the Notion page for notes is automatically created and linked.
Team fit
Individual or team use. Works well for teams already using Notion since you can see shared calendars and connect to shared databases. Not a team collaboration tool itself, but integrates with team workflows.
Onboarding reality
Easy if you already use Notion. Connecting your Google Calendar takes a couple minutes. Learning to connect Notion databases takes a bit longer but isn't required. If you're new to Notion, there's a learning curve for both tools.
Pricing friction
Free. That's the big selling point. Notion Calendar is completely free, which makes it one of the most affordable options on this list. If you're already paying for Notion, you get even more value from the integration.
Integrations that matter
Notion is the main integration and the reason this app exists. Google Calendar sync. Zoom and Google Meet for meeting links. The integration list is intentionally small because the app is focused on being a Notion-connected calendar, not an everything app.
Notion Calendar is a calendar app owned by Notion for managing events & meetings.
Final Thoughts
What is the best free planner app for ADHD?
Quick questions that come up a lot:
The best free planner app for ADHD has to be Todoist. Firstly, Todoist is one of the only free to-do list apps on this list and comes with board views which a lot of people who have ADHD like to visualize their projects and tasks. Labels and filters inside of their premium offer a decent set of ways to narrow down types of work, but reminders are locked under premium access which is a shame for alerts on your phone. That said, the free tier is generous enough for most people to get real value without paying.
The best ADHD-friendly student-focused planner app is Llama Life. It has timers, preset tasks, and a way to work through your list with focus. Many people like Llama Life because it blocks distractions and gives you a sense of focus for your day. The timer-per-task approach is clutch when you struggle with time blindness (which, let's be real, most ADHD folks do). If budget worries you as a student, we recommend looking at Forest, a more game-like alternative that gamifies focus time.
The best overall planner apps for ADHD have to be Sunsama and Amazing Marvin. Both of these applications are most suitable for all-round use. Amazing Marvin is a customizable task management tool that helps you to choose what tools work best for your routine with many ADHD favorites. Sunsama takes a more opinionated approach with guided planning, but honestly both work well. It depends if you want customization (Marvin) or structure (Sunsama).
The best visual schedule app for ADHD would have to be Structured. The app, available on iOS and macOS, does a great job of planning your day using a timeline-based view that many people like to visualize what tasks are coming up. It comes with icons to add to each task and a time between tasks, giving you context for what's next to focus on. Seeing your whole day laid out visually helps so much with the "what should I do now?" paralysis.
About 4% of the USA population has ADHD, so finding a free planner app will help them save money and combat their daily work struggles. iPad users with ADHD will love visual planning experiences. These can come in many shapes and sizes on iPad, from handwriting-focused apps to timeline views.
One thing worth mentioning: don't feel like you need to stick with one app forever. I've noticed ADHD folks (myself included) tend to switch planning systems periodically. That's okay. Sometimes a fresh system reignites motivation. Just try not to spend more time switching apps than actually using them (speaking from experience here).
If you want to explore even more ADHD-friendly planning tools, check out our full ADHD task apps collection.
