Stay on Track with ADHD

The usual pattern is not laziness. You set up fifteen habits on a good day, miss two days in a difficult week, see a wall of broken streaks, and never open the app again.

So there are no streaks to break here. A missed day is one pale square in a grid that still shows every day you did turn up, and nothing resets. The number that matters is how the month looks, not how many days in a row you managed.

The check-in is deliberately boring: open, tap, done, usually under thirty seconds. Nothing to configure, no daily quest to read, no character waiting to be fed.

Pick three habits. Not five, not ten — three. You can add more in a fortnight once these feel automatic, and adding later is far easier than recovering from an abandoned board.

Attach each one to something already fixed in your day: after brushing your teeth, after the kettle boils, when you sit down at your desk. A habit tied to an existing anchor needs far less remembering than a habit tied to a time.

Write them as actions with an obvious yes or no. “Walk 10 minutes” works. “Be healthier” cannot be ticked, so it quietly becomes a source of guilt instead.

If a day is a write-off, mark it skipped rather than leaving it blank. It keeps the grid honest without it reading as failure.

Colour on the grid. Each check-in fills a square, and after a week there is something visible to look at — which does more for most people than a number on a counter.

Reminders you set yourself, at times you choose, rather than an app deciding when to interrupt you.

Weekly and monthly habits for things that genuinely are not daily. “Three gym sessions a week, any days” is a real setting, so a Tuesday rest day is not a failed Tuesday.

And a to-do list that is separate from your habits, so the one-off admin that clutters a habit list has somewhere else to live.

It is not a medical tool, and it makes no claims about treating ADHD. It does not coach you, diagnose anything, or replace anyone you are working with.

It is a quiet place to record what you actually did, which is useful precisely because memory of the last fortnight is rarely accurate — including when someone asks you how the month went.

If an app that nags you is what gets you moving, this is the wrong one — and that is a real preference, not a failing.