Start the task you've been avoiding.

FounderFocus is a calm planning tool for founders with ADHD. Three tasks a day, a five-minute way into each one, and an end-of-day ritual that lets you actually stop. It runs in your browser, works offline, and your data never leaves your device unless you ask it to.

How a day works

Pick three

Score what matters and pick three. The rest waits. Today is not a backlog.

Shrink the start

Any task becomes 3–5 physical next actions. Step one takes five minutes, and the timer is one tap away.

Close the day

Shutdown captures tomorrow’s three, and books tomorrow’s rest before tomorrow’s work.

What’s in it

Three a dayToday holds three tasks. Not a dashboard to manage.

The timer5, 15 or 25 minutes, with ✓ Done for finishing early, which is the point.

Ways inStuck? Eight routes at the same task, each with its evidence, ranked for that task.

Break it downAny task into physical next actions: on your device, or by an AI that reads your context.

If → ThenDecide your response to a known trigger once, while you’re calm.

MomentumStreaks with freezes, ranks, trophies. Rewards tied to finished work, never to watching ads.

The science under each method

Next actionsThe tasks we put off are the vague, dread-heavy ones. Turning a task into small, physical actions removes both triggers at once.Source: Steel, “The Nature of Procrastination”, Psychological Bulletin, 2007. A meta-analysis spanning 200+ studies of why people procrastinate.

Five minutesThe dread peaks before you start, not after. Mood measurably lifts within minutes of beginning, and a begun task keeps pulling you back to finish it.Sources: Tim Pychyl’s Procrastination Research Group, Carleton University; Bluma Zeigarnik’s interrupted-task studies, 1927.

If → ThenDeciding “if X happens, I do Y” while you’re calm makes follow-through far more likely when the trigger actually arrives.Source: Gollwitzer and Sheeran, Advances in Experimental Social Psychology, 2006. A meta-analysis of 94 studies; medium-to-large effect (d = .65).

Body doublingAnother person present, even silently, raises your drive on familiar work. It’s why the hardest email finally gets written in a café.Source: Zajonc, “Social Facilitation”, Science, 1965. Applied to ADHD as body doubling in clinical practice.

TimersADHD time is invisible, so it has to be made visible: a depleting ring you can watch. And deadlines you set yourself genuinely work.Sources: Barkley, Taking Charge of Adult ADHD; Ariely and Wertenbroch, “Procrastination, Deadlines, and Performance”, Psychological Science, 2002.

SoundFor an under-stimulated brain, silence is itself a distraction. Steady noise gives a small but real lift to ADHD task performance, and does the opposite for non-ADHD brains.Sources: Söderlund, Sikström and Smart, Journal of Child Psychology and Psychiatry, 2007; Nigg et al. meta-analysis of 13 randomised studies, Journal of the American Academy of Child & Adolescent Psychiatry, 2024.

Guaranteed restProcrastination feeds on feeling like you can never stop. Rest booked before the work, unconditionally, removes the deprivation that drives the avoiding.Source: Fiore, The Now Habit, 1989. The Unschedule method.

Self-forgivenessBeating yourself up after a slip makes the next slip more likely. Forgiving it does the opposite, which is why nothing in this app shames you.Source: Wohl, Pychyl and Bennett, “I forgive myself, now I can study”, Personality and Individual Differences, 2010.

Named, not vibes. The app’s job is to put these levers in front of you at the moment of avoidance, not in a book you read once.

Got an invite?

The pilot is free and invite-only while a small group tests it. Enter your access code to continue.

No code? Ask for one, or ask whoever invited you.

One HTML file. No tracking, no cookies, no ads.
Free while in pilot, and everything that runs on your device stays free after it.

Today

Three things. Pick them once, then disappear into the work.

Last 14 days. A square fills when you finish a task, focus session, or shutdown.

Your three

Energy right now

Priorities

Tasks

Score by Impact, Consequence, Energy match, and Ease. Gut feel, don't overthink. Top three become today's focus.

Impact3

Consequence3

Energy match3

Ease3

Total12

PARA

Projects

Organise by actionability. Keep it under five active. Every project needs one exact next action.

Ship deadline (optional): a visible countdown keeps the mission honest

Sunday

Weekly Review

Forty-five minutes, non-negotiable. Clear, current, creative, adjust.

Review

0 of 0

Close the day

Shutdown

Your brain can't release a task without a plan for it. Give it one, then walk away.

Steps

0 of 6

Tomorrow's three

Tomorrow's rest: book it now, before the work. It's yours regardless of how the day goes.

Check off all six steps to finish.

Implementation intentions

If → Then

Pre-decided responses. Decide the move once, when calm, so you don't have to decide in the moment.

Surface it on Today at a set time (optional)

Body doubling

Sessions

The highest-ROI focus intervention for ADHD. Book the block; show up with someone watching.

Day

Time

Type

Focus

Focus coach

Coach

Your coach reads your real tasks, energy, streak, and pull-away patterns, then tells you the one thing to do next. Ask it anything, or tap a prompt.

Parking lot

Not Now

Ideas that aren't wrong, just not right now. Park them so your head is clear. Review weekly.

0 of 12 unlocked

Trophies

Earned by doing the work, not by opening the app. Locked ones show you what's ahead.

Account

Pilot

All opt-in: sync your data across devices, join the leaderboard, post your ships.

Community

Leaderboard

Everyone who opted in, ranked by XP. Opting in is a switch on the Pilot tab, and nothing shows here until you flick it.

Ambience

Soundscape

Real ambient sound, generated live in your browser: no files, no streaming. Pick one for deep work; tap it again to stop.