Do ADHD planning systems actually work?

The system itself matters less than whether it survives a hard week. Tools designed for neurotypical productivity often collapse under ADHD-shaped friction. ADHD-friendly tools are simple, low-stakes, forgiving, and visible — and they don't punish you for skipping a day.

What's the difference between a focus sprint and a Pomodoro?

A standard Pomodoro is rigid: 25 on, 5 off. ADHD-friendly focus sprints are flexible — they let you commit to a small first move, adapt the length to your current energy, and don't guilt-trip you for ending early. Steady's focus tool is built this way.

Can I use Steady's tools without a subscription?

Yes. Daily check-ins, focus sprints, task breakdown and the content library are all available on the free tier. The AI companion, advanced progress tracking and exportable reports are on Core and Premium.

ADHD tools

ADHD tools that work on a hard Tuesday.

Anyone can use a planner on a good day. Steady's tools are designed for the days you don't feel like it — small, forgiving, low-stakes, and quietly effective whether you use them for two minutes or twenty.

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The daily toolkit

60-second check-in
Mood, energy, sleep and one realistic intention. Quietly shapes the rest of the day.
Focus sprint
Anti-procrastination flow + ADHD-tuned timer. Pick a tiny first move and start.
Task breakdown
Turn vague projects into 3–7 concrete next moves you can actually begin.
Wind-down builder
A short evening sequence that protects the next morning.
AI companion (Premium)
Plan, reframe, get unstuck. Never diagnoses, never advises on meds.
Progress tracker
Self-ratings, wins log and a clean export for your GP or clinician.
Content library
Evidence-tiered articles on ADHD, sleep, work, relationships, women's ADHD.
Irish escalation centre
GP-prep, HSE pathway info, ADHD Ireland and crisis lines, all in one place.

Why these specific tools

Adult ADHD struggles cluster in four places: starting, sustaining attention, finishing, and recovering. Each Steady tool maps to one of those:

Struggle	Tool	What it actually does
Starting	Task breakdown + focus sprint	Lowers activation energy with a defined tiny first move.
Sustaining	Focus sprint + companion	Body-doubling vibe; reframes when you stall mid-task.
Finishing	Daily check-in + intention	Defines "done" before you start; closes loops at end of day.
Recovering	Wind-down + progress tracker	Protects sleep and surfaces honest patterns over weeks.

No streaks. No guilt.

Steady deliberately doesn't use streaks, badges or shame mechanics. ADHD brains are motivated by interest and meaning, not punishment. Lapses are part of the data, not a failure. See how Steady works or pricing.

Frequently asked

Try Steady

Practical adult ADHD support, designed for Ireland.

Coaching, daily tools, and a calm operating system for your week. Non-diagnostic. Free to start.

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Steady provides coaching, tools and educational support. It does not diagnose ADHD or replace medical care. If you need assessment, medication advice or urgent mental health support, contact your GP, HSE services or, in an emergency, 112/999.