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.
1. 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.
Key features include:
Manual timer control where you start sessions for specific tasks. Simple one-click interface reduces friction to getting started.
Project categorization lets you group sessions by client, work type, or personal projects. Helps you see where your time actually goes versus where you think it goes.
Post-session mood tracking asks how productive you felt. Over time, this builds a picture of your optimal working conditions and energy patterns.
Productivity analytics show your focus trends, most productive times of day, and total time spent on different project types. ADHD brains benefit from this external perspective on their work patterns.
Break reminders can be set to interrupt long sessions, preventing the hyperfocus crash where you work for five hours straight and burn out completely.
The limitation is that Session doesn't block distractions. It tracks time but relies on your self-control to stay focused during sessions. For highly impulsive ADHD, you'll want to combine it with a blocking app.
Session comes with Setapp subscription at $10 per month, which includes access to 200+ other Mac and iOS apps. For the timer alone, that's expensive. Combined with other Setapp productivity tools, it becomes reasonable value.
Best for: People with ADHD who want to understand their focus patterns and build awareness of when they work best, especially if they already use or want other Setapp apps.
2. 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.
Key features include:
Cross-device blocking means if you block social media on your laptop, it's also blocked on your phone. Closes the obvious loophole of just switching devices.
Custom blocklists let you create different restriction sets for different types of work. Maybe you need email access for client work but want it blocked for deep focus tasks.
Scheduled sessions let you set up recurring blocks like "no social media during work hours." Removes the need to remember to start sessions every day.
Locked mode prevents you from disabling sessions early. Yes, you set the lock yourself, but it creates enough friction that impulsive "just five minutes on Twitter" becomes harder to justify.
Internet-wide blocking nuclear option turns off all internet access when you absolutely need to focus without any online temptation.
The downside is that Freedom is just blocking. It doesn't provide timers, break enforcement, or productivity tracking. It's one tool in an ADHD focus toolkit, not a complete solution.
Pricing starts at $40 per year or $9 per month, which is reasonable for cross-device blocking. There's no free tier, but they offer a trial to test if it actually helps your focus.
Best for: ADHD individuals who struggle with impulsive website visits and need hard barriers to prevent distraction, especially those working on multiple devices.
3. 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.
Key features include:
Cinema mode that eliminates all visual distractions. Your wallpaper, dock, menu bar, and everything except your work app disappears.
Custom focus environments where you define what's allowed for different work types. Your writing environment might allow only a text editor and dictionary, while coding allows your IDE and Stack Overflow.
Website and app blocking integrated into each environment. When you enter your deep work environment, social media automatically becomes inaccessible.
iPhone and iPad blocking support means your phone can enter matching focus mode when you start a session on your Mac. Prevents grabbing your phone the moment laptop work gets hard.
Session persistence saves your focus environment setup so starting focused work becomes one click instead of configuring everything each time.
The limitation is Apple ecosystem only. If you use Windows or Android, focusedOS won't work. Also, the immersive approach can feel claustrophobic to some ADHD users who need visual variety.
Pricing details vary, but focusedOS typically offers monthly and annual subscriptions. Check their site for current pricing.
Best for: iPad and Mac users with ADHD who get overwhelmed by visual clutter and want an immersive, distraction-free work environment.
4. 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."
Key features include:
Daily productivity score calculated automatically from your app usage. No manual tracking or timer starting required, which removes friction for ADHD users who forget to track.
Automatic app categorization where MagicFlow learns which apps are productive versus distracting based on your work context. Slack might be productive during work hours but distracting at night.
Streak tracking creates motivation to maintain consecutive productive days. Breaks the chain psychology works well for ADHD when the feedback is immediate and visual.
Detailed reports show your most productive hours, most distracting apps, and focus trends over weeks. Helps identify patterns you're too close to notice.
Goal setting for target scores or focus hours provides clear benchmarks. ADHD brains do better with concrete targets than vague "be more productive" intentions.
The limitation is that productivity scoring is inherently reductive. Some days you need to research, which looks like distraction to algorithms. Also, competitive ADHD personalities might get too focused on the score rather than actual meaningful work.
MagicFlow is independently developed and receives regular updates. Pricing varies, check their website for current plans.
Best for: ADHD individuals motivated by gamification, streaks, and visible progress metrics who want automatic tracking without manual effort.
5. 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.
Key features include:
App blocking with friction that reminds you of your intention to focus before allowing access. If you really need the app, you can get through, but impulsive opens get interrupted.
Scheduled focus sessions that automatically block distracting apps during work hours, bedtime, or whenever you define. Removes the need to manually activate blocks every day.
Deep work mode for maximum restriction when you absolutely need to focus. Blocks everything except critical apps like phone and messages.
Usage analytics showing your phone addiction patterns. ADHD brains benefit from external data about habits they don't consciously notice.
Social features where you can see friends' focus streaks and compete on phone-free time. Gamifies resistance to phone addiction.
The app works particularly well for tackling social media addiction and doomscrolling, both common ADHD dopamine-seeking behaviors that tank productivity.
Opal offers both iPhone and Android versions. Pricing includes a free tier with basic blocking and a premium subscription for advanced features and unlimited blocking sessions.
Best for: ADHD individuals struggling with phone addiction, especially social media and constant phone checking that interrupts work focus.
6. 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.
Key features include:
Neuroscience-backed music channels designed specifically for focus, not entertainment. Different channels for different work types and personality profiles.
Adaptive music that changes based on your usage patterns and productivity data. The app learns what works best for your brain.
Focus timer built into the music session. You set how long you want to focus, and the music keeps playing to anchor your attention.
Productivity tracking showing how your focus duration improves over time with consistent use. ADHD users can see objective evidence that the music helps.
Multiple music types from classical to ambient to electronic, allowing you to find what works for your specific ADHD brain. Some people need high energy, others need calm.
The app claims to be backed by a 7-year research study and is used by over 2 million people worldwide, though independent verification of the neuroscience claims varies.
The limitation is cost and the fact that music-based focus doesn't work for everyone. Some ADHD brains find any background sound distracting rather than helpful.
Focus@Will offers a free trial, then subscription pricing. Check their site for current rates.
Best for: ADHD individuals who focus better with background music and want scientifically optimized sound instead of random Spotify playlists.
Focus@Will is a focus app that uses timers, sounds & productivity tracking scores.
7. 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.
Key features include:
Real-time adaptive soundscapes that change based on your biometric data, location, and time of day. Creates personalized focus environments unique to each session.
Multiple modes for focus, sleep, relaxation, and exercise. ADHD users can switch between modes as their needs change throughout the day.
Circadian rhythm integration adjusts sound to support your natural energy cycles. Morning soundscapes differ from evening ones even for the same activity.
Movement-responsive audio that reacts to whether you're sitting still or moving around. Helps with ADHD fidgeting and restlessness.
Apple Watch and fitness tracker integration pulls heart rate and activity data to optimize the soundscape for your current physiological state.
No ads or interruptions maintain focus. The app is designed to fade into the background while keeping your attention anchored.
While popular in ADHD communities, especially for focus work and exercise, some users find the algorithmic soundscapes too subtle or prefer traditional music.
Endel offers subscription pricing with different tiers. Check their website for current plans and free trial options.
Best for: ADHD individuals who need background sound for focus, prefer adaptive environments over static playlists, and want sound that responds to their physiological state.
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.