Best apps to manage adult ADHD

According to the National Institute of Mental Health, approximately 4.4% of adults in the United States have ADHD. That’s over 10 million people. Yet, most adults are undiagnosed and untreated. It is a complex disorder that can affect many areas of life what require special treatment to manage adult ADHD.

There are three types of ADHD: inattentive type, hyperactive-impulsive type, and combined type. The inattentive type is characterized by problems with focus, organization, and follow-through. Hyperactive-impulsive type is characterized by problems with impulsive behavior and excess energy. Combined type is a combination of both inattentive and hyperactive-impulsive types.

If you are an adult with ADHD, or you suspect to be, there are things you can do to manage adult ADHD symptoms and improve your quality of life. With proper treatment and self-care, you can live a happy and productive life. Here are some tips and tricks for managing adult ADHD.

Right diagnosis

When it comes to adult ADHD, the first step is always getting a clear and accurate diagnosis. This can be a challenge, as this disorder can look very different from one person to the next. In general, ADHD is characterized by problems with executive function. We wrote article about ADHD diagnosis here.

This includes things like difficulties with task completion, time management, organization, and goal-setting. People may also have trouble with impulsivity, restlessness, and emotional dysregulation. It is worth remembering that similar symptoms can be produced by, for example, depression, anxiety disorder, deficiencies, or autism. The onset of symptoms does not always indicate ADHD and therefore it is necessary to see a doctor.

If you think you or someone you know might have this disorder, it’s important to consult with a mental health professional who can help make a diagnosis. There are some self-check diagnosis programs available on the internet, but we encourage you to see a specialist.

A diagnosis can be made by a clinical psychologist, psychiatrist, or other qualified mental health professional. Another option is to contact a national or international organization that specializes in ADHD, such as the National Resource Center on ADHD. These organizations can help you locate a specialist in your area. 

Once you have made an appointment, the specialist will likely ask you questions about your symptoms, childhood, home life, work life, and recent stressors. They will also likely administer one or more tests. These tests are designed to assess symptoms and rule out other conditions with similar symptoms.

Once you have the right diagnosis, you can begin treatment. There are several different treatment options available. These include medication, counseling, and lifestyle changes. It all depends on the type of ADHD you have and the problems you face.

Manage ADULT ADHD symptoms

Symptoms can interfere with a person’s ability to work, study, socialize, and take care of daily responsibilities. But there are ways to manage them. Managing your symptoms can help you live a happier and more successful life.

Understand what triggers symptoms

One way to manage adult ADHD symptoms is to understand what might trigger them. Identifying triggers can help you avoid them or be prepared for them. For example, you might know that you get fidgety when you’re bored, so you bring a fidget toy to help keep your hands busy. 


There are medication and therapy options that can help manage adult ADHD symptoms. Medications for ADHD can help with focus, concentration, and impulsivity. Therapy can help you learn strategies for dealing with symptoms.

Create your support group

Having a strong support system may be crucial for managing adult ADHD. Here are a few tips for creating a supportive network:

  • Identify a person from your network who could help you. This could be a partner, family member, friend, therapist, or coach. Whoever it is, make sure they are aware of your ADHD and how it affects your life. This will help them be more understanding and accommodating.
  • Be open and honest about your needs and expectations. It also means being willing to listen to their feedback and advice.
  • Don’t be afraid to ask for help. Having a support group means you don’t have to go alone. If you’re feeling overwhelmed, reach out to your support group and let them know.
  • Be willing to give as well as receive. Your support system is there to help you, but you should also be willing to help them in return. This could mean being a sounding board for their problems, or simply being there for them when they need you.

Deal with negative thoughts

One of the most challenging aspects of overcoming ADHD is managing negative thoughts. It can be easy to get caught up in a spiral of negative thinking, which can lead to anxiety and depression.

Try to become aware of when you are thinking negative thoughts. This can be difficult, but it is important to be aware of your thoughts so that you can catch them and change them.

Then, try to reframe your thoughts. For example, if you are thinking “I can’t do this,” try to reframe it as “I can do this, it might be difficult, but I can do it.”

Finally, remember that thoughts are just thoughts. They are not reality. Just because you think something, doesn’t mean it is true. So, don’t get too caught up in your thoughts and try to let them go.

Making lifestyle changes

There are a few lifestyle changes that can help when it comes to managing adult ADHD. 

  • Exercise has been shown to help with symptoms, so a regular fitness routine can be helpful. Vitamin B6 and omega-3 fatty acids have also been linked to improved ADHD symptoms, so eating foods rich in these nutrients can be beneficial. Limit caffeine and sugar intake as they can worsen symptoms.
  • First, it is important to keep a routine and to try to stick to it as much as possible. This can help to cut down on overwhelm and stress. Also, keeping a planner or some type of system can help to keep track of everything that needs to be done. Breaking down big projects into smaller steps can also make them seem less daunting. 

Apps to manage ADULT ADHD

There are many apps available to help manage ADHD. Some are specifically designed for people with ADHD, while others are more general productivity or life-management apps that can be helpful for anyone.

Regardless of age, anyone who has been diagnosed by a professional can benefit from using one of these apps. In addition, people who think they might have ADHD but have not been diagnosed can also use these apps to track their symptoms and see if they fit the criteria for the disorder.

There is no one-size-fits-all app, as the way to manage ADHD as it depends on the problems it’s solving. It is up to the user to find an app that works best for them.


ADHD apps can be divided into a few different categories:

  • Organization and task-management apps – these can be helpful for those that find it difficult to keep track of tasks, due dates, and appointments. These apps can remind the user of upcoming deadlines, help to break down larger tasks into smaller steps, and provide a space to store all of the user’s tasks in one place
  • Time management and procrastination apps – these apps can help with the impulsivity and procrastination symptoms of ADHD. These apps can help the user to track how they are spending their time, set timers for task completion, and avoid distractions.
  • Apps to track mood, behavior, and medication – these can help the user to monitor their mood and behaviors over time. This data can be valuable in identifying patterns and triggers and can be shared with


Here are some examples of the best apps for adults with ADHD.

Todoist / Trello / Asana / Nozbe

Task management apps. It allows you to create task lists, break them into subtasks and keep them clean and organized. These will remind you about deadlines as well.


It’s a community of virtual co-workers. You can find colleagues to work with someone on 1:1 co-working sessions. You both enter a session with a camera on, share what you will be working on, and mute microphones for a given time.

The problem is that you work with random people for one session and then you leave without building a connection. You can not communicate with each other outside of sessions.

Caveday / Flown / Flow.Club

If you don’t want to work alone, you can join facilitated group co-working sessions. The host will lead the sessions so there is no need for awkward small talk. The problem is that you are working with strangers and not forming relationships with other participants.


A tool that lets you create your virtual co-working session with people you know. It allows you to share your task lists with other attendees and have built-in dopamine triggers.


It allows you to store text, photos, and audio notes on your device. It will help you organize your thoughts and let you easily find them in the future


With Notion, you can organize your whole personal and professional life. It can work as a task list as well as a task management app. Store all necessary contacts, and information in one place.

Productive – Habit Tracker / HabitNow

Tools that will help you create and maintain daily routine and productive habits.

An app helps to stay away from your smartphone and stay focused on your work.


Music app designed to help you stay focused

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