ADHD Focus — Help

01 Getting started

A short setup gets your first habit built the right way.

1. The first-run walkthrough explains how the app is different: no streaks to break, energy-aware pacing, and a micro-version for every habit.
2. You'll be guided to add your first habit, including its micro version — the smallest possible step you could still count as a win on a bad day.
3. From then on, the Today tab is home base: check in with your energy, work through today's habits, and watch your momentum build.

02 Habits

Every habit has a full version and a micro version.

1. Tap + Habit to add one. Pick an icon and color, give it a name, and write a micro version — the tiniest possible step (e.g. "Hold the pill bottle" for "Take medication"). Every bit counts, even that.
2. Choose a category (Health, Focus, Social, Self-Care, Movement, Sleep, Medication, Other) and a frequency: Every day, Weekdays, Weekends, Custom days, or X times per period.
3. Set its priority for low-energy days — Top priority, Medium, or Background. Priority 1 habits always show up even on your lowest-energy days.
4. Manage everything from the Habits tab: tap a habit to mark it done with one tap, or Edit/remove it. Removing a habit keeps its past completions on your record.

03 Energy check-in

The app adjusts to how you actually feel, not how you're supposed to feel.

1. Each day, the Today tab asks: Low, Medium, or High energy? Tap your energy badge any time to change it.
2. On a low-energy day, your list automatically narrows to just your top 3 priority habits, and every habit defaults to its micro version.
3. On Medium or High days, all of today's habits show, with completed ones sinking to the bottom so you can see what's left.

04 Micro vs. full — and skip

There's always a smaller option, and skipping is never a failure.

1. Each habit card has a Full / Micro toggle. Tap Micro when the full version feels like too much today, then tap the completion button to log it as a micro win.
2. Skip logs the day as skipped without penalty — there's no streak counter to break, so skipping never resets anything.
3. A missed day shows a "Fresh start today" message, not a guilt prompt. Yesterday doesn't follow you into today.

05 X times per period

For habits that don't need a fixed day — just a total.

1. When adding a habit, set Frequency to X times per…, pick how many times (1–7), and the period: Day, Week, Fortnight, or Month.
2. The habit card shows a progress bar (e.g. "2 of 3 this week") that fills as you log completions from either the Today or Focus screens.
3. There's no pressure on any single day — hit the target sometime in the period. If a period ends without hitting the target, it just quietly resets for the next one; nothing "breaks."

06 Momentum, not streaks

A score that reflects real life instead of an all-or-nothing chain.

Your momentum score is shown on the Today tab and in Insights, alongside a 14-day sparkline. Missing a day lowers it gradually — it never zeroes out the way a streak does.

07 Focus timer

Session lengths sized for how ADHD brains actually focus — not 50-minute sprints.

1. On the Focus tab, pick a duration: 15, 25, or 45 minutes. Optionally name the task and link it to one of your "X times per period" habits so a completed session counts toward that habit's progress.
2. Tap Start Focus Session. While running you can Pause/Resume, mark I'm done early, or Stop session to cancel it.
3. Finished sessions appear under Recent sessions for the last 7 days, with the task name and minutes completed. Free plan includes 3 focus sessions a day.

08 Insights

See the week at a glance.

1. The Insights tab shows your momentum and 14-day sparkline, plus this week's total completions, micro wins, focus minutes, and longest session.
2. Habit Consistency ranks each day-based habit by how often you hit it this week, with your most consistent habit flagged.
3. Full progress history beyond 14 days requires Pro.

09 Reminders (Pro)

Gentle nudges, not nagging.

1. When adding or editing a habit, turn on Reminder and set a time. Day-based habits get a daily reminder at that time.
2. For X times per period habits, the reminder only fires near the end of the period, and only if you haven't hit your target yet — no daily nagging about something you've already done.
3. You can turn all habit reminders and the morning energy prompt on or off globally in Settings → Notifications.

10 Pro

One purchase. Yours forever.

1. Pro is a one-time purchase ($4.99), not a subscription — no recurring billing, no trial, no auto-renewal.
2. It unlocks unlimited habits (free: 3), unlimited focus sessions (free: 3/day), habit reminders, and full progress history beyond 14 days.
3. Already purchased on another device with the same App Store or Google account? Tap Restore Purchase in Settings or on the Upgrade screen.

11 Backup & restore

Your data is on your device — keep it safe.

1. Go to Settings → Back up data. Choose where to save it through your phone's share sheet — your own Files, Drive, iCloud, or email to yourself.
2. To move to a new phone or recover, use Restore from backup and pick the backup file. This replaces all current habits, logs, and progress with the file's contents, so only do it when you mean to.