ADHD apps
Best routine apps for ADHD
Updated October 2, 2026. We make TeddyCare; the other apps were reviewed with the same criteria.
Short answer: for simple step-by-step routines you can set up yourself for free, use TeddyCare. If losing track of time is your biggest problem, Tiimo shows your day as a visual timeline. If you want a gentle visual planner built by a neurodivergent team, try Thruday. All three are free to download on iPhone and Android.
How we compared them
- Does it help you start a routine without setting everything up yourself?
- Does it remind you at the right moment, so the routine does not depend on memory?
- Is it calm to use, without overwhelming screens or harsh streak penalties?
- What does the free version include, and what needs a subscription?
1. TeddyCare
Best for: Simple step-by-step daily routines with a calm, cozy design
Turns your day into morning, evening, and custom routines you check off step by step. Adding your own routines and habits is free, and so are the self-reflection quizzes and the breathing exercise. Reminders and streaks keep you going.
Good to know: Ready-made routines are part of the TeddyCare Plus subscription. It is a routine checklist, not a visual timeline, so if time blindness is your main struggle, a timeline planner may fit better.
Price: Free: own routines and habits, quizzes, breathing exercise. TeddyCare Plus: ready-made routines · Rating: 4.9 App Store (882 ratings), 4.6 Google Play · Platforms: iPhone, Android · Get the app
2. Tiimo
Best for: Seeing your whole day on a visual timeline
A visual planner designed around neurodivergent needs. Your day appears as a color-coded timeline with icons, so you can see how long things take and what comes next. Apple named it iPhone App of the Year 2025.
Good to know: The free plan covers basic visual planning; the full feature set needs Tiimo Pro.
Price: Free plan; optional Tiimo Pro subscription · Rating: 4.6 App Store (20K ratings) · Platforms: iPhone, iPad, Mac, Apple Watch, Android · Website
3. Thruday
Best for: A gentle visual planner from a neurodivergent team
Built by a team with lived experience of ADHD and autism. It combines a visual day plan, routines with reminders, to-do lists, mood tracking, and focus timers, with thousands of images to make tasks easy to recognize at a glance.
Good to know: A smaller app with far fewer ratings than the other two, and the App Store listing is in English only. Premium features need a subscription.
Price: Free tier with visual planning and to-dos, no ads; optional premium · Rating: 4.6 App Store (72 ratings) · Platforms: iPhone, iPad, Android, web · Website
At a glance
| App | Best for | Free version |
|---|---|---|
| TeddyCare | Simple step-by-step daily routines with a calm, cozy design | Free: own routines and habits, quizzes, breathing exercise. TeddyCare Plus: ready-made routines |
| Tiimo | Seeing your whole day on a visual timeline | Free plan; optional Tiimo Pro subscription |
| Thruday | A gentle visual planner from a neurodivergent team | Free tier with visual planning and to-dos, no ads; optional premium |
Questions
What is the best routine app for ADHD?
It depends on what gets in your way. If you want simple step-by-step routines with gentle reminders, TeddyCare is the easiest to set up yourself. If you lose track of time, Tiimo's visual timeline helps you see the day. If you want a gentle visual planner made by neurodivergent people, try Thruday.
Are there free ADHD routine apps?
All three are free to download and have a free tier or free plan. Each one keeps some features for its paid subscription.
Can an app replace ADHD treatment?
No. Routine apps can help with structure and follow-through, but they are not a medical treatment. Talk to a healthcare professional about diagnosis and treatment.
Want a routine to start with? See our ADHD-friendly daily routine or take the ADHD self-check. This page is for general information, not medical advice.