Free ADHD tools: pick what's happening right now
Free trackers and tools, plus free guides. The trackers and tools don't need an email.
In a crisis? Get help now.
Trackers and tools
Forget to eat all day, then eat everything at night? Get three eating times and alarm text for your phone.
Open the tool →Log what just happened. Watch the pattern build over time.
Open the tracker →Track exhaustion, disconnection and doubt as they happen.
Open the tracker →Log a rejection-sensitive moment and get grounded fast.
Open the tracker →Log focus and mood in three taps. See the week before your period, and print a summary for your GP.
Open the tracker →Rate today's symptoms and watch the trend build, so you've got something to show your doctor.
Open the tracker →Tick what applies and take it to your appointment.
Open the checklist →Tick what sounds like you and take it with you. How referral works in the UK and other countries.
Open the checklist →Free guides
A six-step tool for the moment a normal disappointment turns into a rejection spike.
Read the guide →
Why willpower was never the problem, and what helps instead.
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What actually happens after a late diagnosis, and how to start rebuilding from there.
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You held it together for years. Then you couldn't. Why masking costs so much, and why it can stop working later.
Read the guide →
Why it can hit even on good days, and what to do with the next hour. Free PDF, no email needed.
Read the guide →
Four things that help when ADHD rage takes over. Short, practical, with real examples.
Read the guide →
The boring job that won't start, and what helps. Plus whether to tell work, and your rights by country.
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Why getting in, and getting out, is so hard. Why days off make it worse, and the small ways in.
Read the guide →More for you
ADHD at school, with friends and at home. Free trackers, free card packs and who to talk to. No email, nothing to pay.
Go to the under-18 page →Twelve ADHD cards to save, send or add to your story. For the thing that's hard to say out loud.
See the cards →ADHD and hormones: periods, perimenopause, and why it gets louder. Includes the perimenopause tracker and survival guide.
Go to the women's page →When ADHD looks like anger, drinking or being "fine". Plain-talking tools, no lecture.
Go to the men's page →Nine longer guides on burnout, RSD, masking, rage, food and the 2am spiral. Free by email, for adults 18 and over.
Get the library →Everything you log stays in this browser only. Clear your browser data and it's gone, so use a device only you access if that matters to you.