Now ADHD task starter

Now is built for anyone who finds starting hard, including many people with ADHD. The home screen shows one task and suggests a first step you can edit, swap or shrink. Stuck? The Stuck button asks what's in the way and offers one practical next move.

A two-minute visual countdown gets you moving, focus sessions run 5 to 25 minutes or any length you like, and the Brain Dump box turns typed or dictated thoughts into tasks. The daily plan holds up to three tasks, with a parking lot for everything else.

Get the Now app free on the App Store

What the Now app does

• One-task home screen suggests a first step you can edit, swap or shrink

• A Stuck button asks what's in the way and offers one practical next move

• Two-minute visual countdown you can pause, resume or stop early

• Timers keep accurate time when the phone is locked or the app is closed, with an optional notification

• Focus sessions of 5, 10, 15 or 25 minutes, a custom length, or no timer

• Brain Dump box takes typed or dictated text and splits it into tasks

• Daily plan of up to three tasks with a 'parking lot' for everything else

• Energy-pace settings (Comfy, Balanced, Turbo) and a Time Mirror that compares estimates with recorded time

Who the Now app is for

• Adults with ADHD who struggle with task initiation

• Chronic procrastinators

• People who lose track of time (time blindness)

• Anyone overwhelmed by a long to-do list

Privacy

• No account

• Tasks, notes and history are stored on your iPhone

• Tasks are never sent

Price and requirements

Free to download, with optional in-app purchases (subscriptions, a lifetime option and one-time purchases). Requires iOS 18.0 or later. Runs on iPhone and iPad.

Free tools and guides

The official Now website has free pages you can use right now:

• A task starter for when you can't get going

• The two-minute task timer

• Brain dump tool: get it all out, then pick one thing

• A visual focus timer that shows time passing

• A simple daily planner with room for just three things

• How to break down a task into small steps

• Task initiation: why starting is hard, and what helps

• Tools that make time easier to see

Official website: now-adhd-day-companion.rork.app

Questions about the Now app

Does Now diagnose or treat ADHD?

No. It is a task-starting and focus tool, not a diagnosis, treatment or medical product.

Where are my tasks stored?

On your iPhone. There is no account and your tasks are never sent.

Is the Now app free?

The Now app is free to download, with optional in-app purchases (subscriptions, a lifetime option and one-time purchases).

Where can I download the Now app?

The Now app is on the Apple App Store for iPhone. Requires iOS 18.0 or later. Runs on iPhone and iPad.

Download the Now app on the App Store

Free guides

• How to Start a Task When You Can't Get Started: 9 Techniques

• Body Doubling: What It Is and How to Try It In Person or Online

• How to Do a Brain Dump: 3 Steps, Prompts and an Example

• Time Blocking: How to Plan Your Day, With a Sample Schedule