10 Best Task Managers for ADHD (That Actually Work)
If to-do apps never stick, it’s not you. Discover ADHD task managers built for executive dysfunction, low working memory, and dopamine needs.
You’ve downloaded them. You’ve been excited about them. You’ve set them up perfectly. And within three days, you’ve completely forgotten they exist.
It’s not you—it’s the task managers.
Traditional to-do list apps were designed for neurotypical brains that naturally prioritize, estimate time accurately, and remember to check their lists. They assume your executive function works reliably. They assume you can look at a list of 47 tasks and decide what to do first. They assume “out of sight, out of mind” isn’t a real problem.
For ADHD brains, these assumptions are fundamentally wrong.
You don’t need another app telling you to organize your tasks better. You need a task manager that accommodates executive dysfunction, time blindness, working memory issues, and the dopamine deficit that makes traditional productivity tools feel like punishment.
This isn’t another listicle recommending the same apps everyone uses. These are task managers specifically tested by people with ADHD—tools that work with your brain instead of demanding you work differently.
Why Task Management Is Harder with ADHD
Before diving into specific tools, let’s talk about why ADHD makes task management uniquely challenging:
Executive dysfunction means the planning part doesn’t work. Neurotypical brains can look at a task list and automatically prioritize, estimate time, and decide what to do first. ADHD brains freeze. The “decide what to do next” function is broken, so you stare at your to-do list feeling paralyzed.
Task paralysis makes big tasks feel impossible. “Clean the house” or “write report” aren’t tasks to an ADHD brain—they’re overwhelming mountains. Without automatic task breakdown, you avoid starting entirely. The task stays undone, and the shame spiral begins.
Time blindness destroys realistic planning. You genuinely believe you can write a report, respond to 30 emails, attend three meetings, and meal prep—all before lunch. You have no internal sense of how long things take, so every day ends with half-finished tasks and confusion about where the time went.
Object permanence makes tasks disappear. If it’s not visible, it doesn’t exist. Tasks added to a list and not immediately scheduled vanish from your awareness. You need external working memory because your internal one can’t be trusted.
ADHD tax kills tool adoption. High friction = abandoned tool. If capturing a task requires more than 3 seconds, it won’t happen. If setup takes an hour, you’ll never finish. If the interface overwhelms you, you’ll avoid opening it. The barrier to entry must be nearly zero.
Working memory issues mean forgetting instantly. You think of something important while walking to the kitchen. By the time you arrive, it’s gone. Without instant capture, tasks evaporate before you can write them down.
Dopamine deficit requires satisfying interactions. ADHD brains need immediate feedback and rewards. Checking off a task needs to feel good—visually, emotionally, neurologically. Bland interfaces don’t provide enough dopamine to motivate return visits.
What to Look for in ADHD Task Managers
Not all task managers are created equal for ADHD brains. Here’s what actually matters:
Frictionless task capture is critical. Voice input, quick-add widgets, email integration, natural language processing—anything that gets tasks out of your head in under 3 seconds. If you have to navigate menus or fill out fields, you won’t use it.
Visual and timeline views combat time blindness. Text lists are useless when you can’t estimate duration. You need to see your day: color-coded blocks, timeline views, visual progress indicators. Your brain needs spatial and visual cues.
Task breakdown features prevent paralysis. AI that splits “clean house” into “load dishwasher, wipe counters, vacuum living room” makes starting possible. Manual breakdown requires executive function you don’t have.
Flexible, forgiving systems adapt to reality. Rigid schedules fail when executive dysfunction makes starting unpredictable. The best tools reschedule automatically when you inevitably run late or get distracted.
Dopamine-friendly design keeps you engaged. Gamification, satisfying checkmarks, progress bars, streaks, rewards—these aren’t frivolous. They’re neurological necessities that make opening the app feel rewarding instead of shameful.
Smart defaults reduce decision fatigue. Don’t make ADHD brains choose between 17 options for every task. Good defaults handle prioritization, scheduling, and organization automatically.
Gentle reminders, not nagging notifications. Aggressive alerts trigger shame and avoidance. ADHD-friendly reminders are supportive nudges, not commands.
Integration with calendar and email. Task managers that live in isolation fail. You need seamless calendar integration and automatic capture from email—where most tasks actually hide.
Quick Comparison: Best Task Managers for ADHD
rivva
Amazing Marvin
Goblin Tools
Todoist
TickTick
Llama Life
Structured
Sunsama
Things 3
Sorted
1. rivva – AI Task Manager That Handles Executive Function for You
Most task managers assume your executive function works. rivva doesn’t.
Why It Works for ADHD
Executive dysfunction is the core ADHD challenge with task management: you can’t prioritize, can’t decide what to do first, can’t realistically plan your day. rivva’s AI assistant, Nia, does all of that for you.
But here’s what makes rivva unique: it also understands ADHD energy variability. Some days you wake up ready to conquer the world. Other days, opening your email feels impossible. rivva schedules demanding tasks during your peak energy windows and easy tasks when you’re running low.
Key ADHD-Friendly Features
Nia handles executive function: AI does the planning, prioritizing, and rescheduling—the parts ADHD brains struggle with
Automatic task extraction from email: Meeting follow-ups and commitments become tasks automatically—zero ADHD tax
Energy-based scheduling: Uses wearable data to schedule work when you actually have capacity, not just calendar availability
Visual daily timeline: See your entire day at a glance—combats time blindness
Automatic rescheduling: When you inevitably run late, Nia adapts your entire day without you asking
Best For
ADHD adults who experience significant executive dysfunction, energy crashes, and time blindness. Especially powerful for people with wearables who want energy forecasting.
Pricing
Monthly: $13.99/month
Quarterly: $31.50/quarter ($10.50/month)
7-day free trial
Pros for ADHD
Removes “what should I do next?” paralysis completely
Ultra-low friction—tasks captured automatically from email
Energy forecasting prevents scheduling strategy work during post-lunch crashes
Nia adapts your plan when meetings run over (which they always do)
Visual timeline helps with time blindness
Respects hyperfocus windows—doesn’t interrupt during high-energy work
Clean interface that doesn’t overwhelm
Cons for ADHD
No Android app yet (web & iOS only)
Requires wearable for full energy features (works without, but less accurate)
Newer tool (less community content than established apps)
2. Amazing Marvin – Hyper-Customizable for Your Exact Brain
Every ADHD brain is different. Marvin adapts to yours.
Why It Works for ADHD
No two ADHD brains are identical. Some need Pomodoro timers. Others need gamification. Some want minimal interfaces. Others need robust project management. Amazing Marvin offers 50+ strategies you can turn on/off until it matches exactly how your brain works.
When you inevitably get bored (ADHD always gets bored), you can completely transform your setup. New strategies, new interface, new gamification—it feels like a new app without abandoning your system.
Key ADHD-Friendly Features
50+ customizable strategies: Pomodoro, time-blocking, Eisenhower Matrix, Eat the Frog, rewards—mix and match
Procrastination Wizard: AI identifies why you’re stuck and suggests specific strategies
Dopamine-driven gamification: Points, levels, rewards for completing tasks
Visual customization: Change colors, themes, layouts to keep things fresh
Anti-boredom features: Transform your entire workflow when you need novelty
Best For
ADHD adults who’ve tried everything and nothing quite fits, need high customization, and are willing to invest setup time for a perfect-fit system.
Pricing
Monthly: $12/month
Annual: $8/month ($96/year)
Lifetime: $300 one-time (occasionally discounted to $200)
14-day free trial (no credit card required)
Pros for ADHD
Infinitely customizable—literally molds to your exact needs
When boredom hits, transform the entire interface and system
Procrastination Wizard actually helps when you’re stuck
Built specifically with ADHD/executive dysfunction in mind
Amazing support team helps with setup
Lifetime purchase option eliminates subscription anxiety
Cons for ADHD
Overwhelming at first—too many options can cause decision paralysis
Steep learning curve requires patience and energy
Mobile apps less robust than web/desktop
Can become a hyperfocus rabbit hole (ironically)
3. Goblin Tools (Magic To-Do) – AI Task Breakdown for Paralysis
When tasks feel impossible, Goblin Tools makes them possible.
Why It Works for ADHD
Task paralysis is real: “clean the house” feels so overwhelming your brain just shuts down. You can’t start because you can’t break it down into steps—that requires executive function you don’t have.
Goblin Tools uses AI to instantly break any overwhelming task into bite-sized, manageable steps. Type “clean house” and get: (1) Load dishwasher, (2) Wipe counters, (3) Take out trash, (4) Vacuum living room. Suddenly doable.
Key ADHD-Friendly Features
Magic ToDo: AI splits any task into sub-tasks with estimated time
Formalizer: Rewrites your scattered thoughts into proper emails/messages
Judge: Analyzes tone when you can’t read social cues (RSD helper)
Estimator: Predicts task duration (time blindness helper)
Compiler: Turns brain dumps into organized action lists
Chef: Suggests recipes from whatever’s in your fridge
Best For
ADHD adults who freeze when tasks feel too big, struggle with starting tasks, need help with communication, and want completely free tools.
Pricing
Web version: Completely free
Mobile apps: Subscription-based (pricing varies by third-party app versions)
Pros for ADHD
Completely free on web (no paywalls or limits)
Instantly breaks down overwhelming tasks
Multiple tools for different executive function challenges
Simple, no-frills interface
Created specifically for neurodivergent people by neurodivergent creator
Formalizer helps with RSD around professional communication
Cons for ADHD
Official mobile apps require subscription
Limited task management beyond breakdown
Doesn’t integrate with calendars or other tools
Multiple unofficial third-party apps claiming to be “Goblin Tools”—use goblin.tools website
4. Todoist – Simple, Friction-Free Task Capture
When you just need tasks out of your head. Fast.
Why It Works for ADHD
Sometimes you don’t need complexity. You need to capture “email Sarah about contract” while walking between meetings before the thought evaporates. Todoist excels at ultra-low-friction task capture everywhere.
Natural language processing, quick-add from anywhere, dead simple interface. Tasks out of your head in 3 seconds. For ADHD brains where thoughts disappear in seconds, this speed is critical.
Key ADHD-Friendly Features
Natural language input: Type “Meeting prep Monday 9am” and it auto-formats
Quick capture everywhere: Mobile, desktop, browser extension, email, voice
Karma gamification: Points and streaks for task completion (dopamine!)
Simple organization: Projects and labels without overwhelming complexity
Offline mode: Capture tasks without internet, sync later
Best For
ADHD adults who need rapid task capture, prefer simplicity over features, and want reliable basics done extremely well.
Pricing
Free: Basic task management (very limited—no reminders or labels)
Pro: $6/month (annual billing)—includes AI features
Business: $8/month per user
Pros for ADHD
Incredibly affordable at $72/year
Fastest task capture available—critical for ADHD working memory
Natural language processing works perfectly
Works offline (no excuses when internet drops)
Mobile apps rock-solid reliable
Simple enough to start using immediately
Cons for ADHD
Free plan very limited (no reminders—basically unusable for ADHD)
AI features basic compared to rivva/Motion
No built-in time-blocking or calendar view
Project management quite basic
5. TickTick – All-in-One Task Manager with Pomodoro Built In
Why use five apps when one does it all?
Why It Works for ADHD
ADHD brains struggle with app-switching—every switch is an opportunity to get distracted and forget what you were doing. TickTick combines task management, calendar, habit tracking, and Pomodoro timer in one app.
The built-in Pomodoro timer is perfectly integrated: start a 25-minute focus session directly from any task. No switching apps. No friction. Just immediate focus support.
Key ADHD-Friendly Features
Built-in Pomodoro timer: Start focus sessions directly from tasks—zero friction
Habit tracker: Build and monitor routines (medication, morning routine, exercise)
Calendar view: Time-block tasks visually—combats time blindness
Natural language processing: Quick capture with automatic date parsing
Smart Lists: Auto-organize tasks based on filters (high priority, due today, etc.)
Best For
ADHD adults who benefit from Pomodoro technique, want everything in one app to reduce app-switching, and need visual time-blocking.
Pricing
Free: Limited features (9 lists, 99 tasks per list, 1 collaborator)
Premium: $35.99/year ($3/month)—unlocks all features
Pros for ADHD
Affordable at $36/year
Pomodoro timer integrated perfectly—no app-switching
Habit tracking helps build ADHD-friendly routines
Calendar view makes time visible (time blindness helper)
Generous free plan for testing
Works on all platforms (iOS, Android, web, desktop)
Cons for ADHD
Free plan quite limited (no calendar view or collaboration)
Interface can feel busy with so many features
Not as ADHD-specific as tools like Amazing Marvin
Some features gated to Premium tier
6. Llama Life – Calming, Dopamine-Friendly Timeboxing
Timeboxing without the stress. Getting things done without burnout.
Why It Works for ADHD
Traditional Pomodoro timers feel harsh and punishing to ADHD brains—aggressive alerts, rigid structure, guilt when you “fail.” Llama Life is the opposite: gentle chimes, cute llama mascot, calming design, supportive tone.
It uses timeboxing (assigning time to each task) with visual countdown timers that make time concrete and visible—perfect for time blindness.
Key ADHD-Friendly Features
Visual countdown timers: Watch time pass for each task—makes abstract time concrete
Estimated end time: Shows exactly when you’ll finish—huge for time blindness
Break-it-down AI: Overwhelmed by a task? AI splits it into manageable steps
Preset templates: Save morning routines for one-click planning
Gentle chimes: Calm alerts instead of aggressive alarms
Best For
ADHD adults overwhelmed by traditional Pomodoro timers, who struggle with estimating task duration, and need calming (not stressful) productivity tools.
Pricing
Monthly: ~$1.49/month
Annual: $12.99/year
Lifetime: $29.99 one-time
7-day free trial
Pros for ADHD
Exceptionally calming interface reduces productivity anxiety
Timeboxing makes time blindness visible and manageable
Single-task focus prevents overwhelm from seeing entire list
Todoist integration pulls tasks in automatically
Dopamine-friendly—satisfying animations when tasks complete
Very affordable
Cons for ADHD
Requires internet connection (no offline mode)
Limited project management features
Mobile app still catching up to web version functionality
Can feel too simple if you need advanced features
7. Structured – Visual Timeline Task Manager
See your day. Actually see it.
Why It Works for ADHD
Time blindness makes traditional to-do lists useless—you have no idea when things happen or how they fit together. Structured shows your entire day as a visual timeline with icons and colors.
You literally see: “After this 30-minute meeting, I have 45 minutes for deep work, then lunch, then emails.” Game-changer for ADHD time blindness.
Key ADHD-Friendly Features
Visual timeline: See your entire day laid out with time blocks
Drag-and-drop planning: Rearrange your day visually when plans change
Structured AI: Tell it your plans, it creates your schedule automatically
Icons and colors: Visual cues make tasks instantly recognizable
Pomodoro timer built-in: Focus timer with Live Activities on iPhone
Best For
ADHD adults with severe time blindness, visual thinkers who need to see their day, and iPhone/Mac users (iOS-only).
Pricing
Free: Basic features
Pro: $19.99/year or $49.99 lifetime
7-day free trial
Pros for ADHD
Visual timeline solves time blindness beautifully
Drag-and-drop is satisfying and intuitive
AI drafts your day from voice or text input
Clean, gorgeous design
Apple Watch integration for quick glances
Recurring tasks and routines for consistency
Cons for ADHD
iOS/Mac only (no Android or Windows)
Limited integration with other tools
Calendar import but not full two-way sync
Some basic features locked behind paid tier
8. Sunsama – Intentional Planning That Prevents Overcommitment
ADHD brains chronically overcommit. Sunsama forces realism.
Why It Works for ADHD
You think you can do 12 hours of work in 4 hours. You schedule back-to-back tasks with no breaks. You say yes to everything. Sunsama’s daily planning ritual makes you physically drag tasks onto your calendar—and when you’re out of time, you’re out.
This visual accountability prevents ADHD overcommitment and the shame spiral that follows.
Key ADHD-Friendly Features
Guided daily planning ritual: 10-15 minute morning routine for realistic planning
Visual time-blocking: Drag tasks onto calendar, see your actual capacity
Task integration: Pulls from Todoist, Asana, Trello, Gmail, Slack, Jira
Daily shutdown ritual: End-of-day review prevents guilt spiral
Workload warnings: Visual indicators when you’re overcommitting
Best For
ADHD adults who chronically overcommit, need structured planning rituals, and want mindful productivity (not hustle culture).
Pricing
Monthly: $20/month
Annual: $16/month ($192/year)
14-day free trial (no credit card required)
Pros for ADHD
Forces realistic planning (huge for ADHD overcommitment)
Visual capacity indicators prevent overcommitment
Daily rituals create healthy boundaries
Integration pulls tasks automatically (low friction)
Shutdown ritual helps with work-life balance
Beautiful, calm interface
Cons for ADHD
Premium pricing ($192-240/year)
Daily ritual takes 10-15 minutes (feels like overhead when rushing)
Can feel too slow for rapid task capture
Mobile app limited compared to desktop experience
9. Things 3 – Beautiful, Simple, Satisfying to Use
The Marie Kondo of task managers—sparks joy when you open it.
Why It Works for ADHD
ADHD brains need dopamine hits from their tools. Things 3 is so beautifully designed, so smooth and satisfying to use, that opening it feels rewarding instead of shameful.
The visual progress indicators (small pie charts next to projects) show accomplishment without stress. No red warnings. No guilt. Just calm, beautiful progress tracking.
Key ADHD-Friendly Features
Stunning interface: Tactile, smooth animations—dopamine-friendly design
Areas + Projects system: Separate life into manageable categories (Work, Personal, Side Projects)
Quick entry: Capture tasks instantly with keyboard shortcuts
Today view: Clear focus on what matters right now
Logbook: See completed tasks for satisfaction and reflection
Best For
ADHD adults who need dopamine-friendly design, prefer simplicity over complexity, are fully invested in Apple ecosystem, and can afford one-time purchase.
Pricing
iPhone & Apple Watch: $9.99 one-time
iPad: $19.99 one-time
Mac: $49.99 one-time
Total for all platforms: ~$80 one-time
14-day free trial (Mac only)
Pros for ADHD
Beautiful, satisfying design provides dopamine hits
Visual progress indicators without guilt or stress
Calm, no-stress interface reduces productivity anxiety
One-time purchase (no subscription stress)
Fast, reliable sync across Apple devices
Simple enough to use immediately
Cons for ADHD
Apple-only (iOS, Mac, iPad, Watch—no Android, Windows, Web)
Expensive upfront ($80 for all platforms)
No collaboration features
Limited customization compared to Amazing Marvin
10. Sorted³ – Hyper-Scheduler with Flexible Time-Blocking
Plan your day visually. Adapt when reality hits.
Why It Works for ADHD
Sorted³ combines tasks, calendar events, and notes into one unified timeline. You “hyper-schedule” your day: every task gets a time slot. But unlike rigid systems, Sorted³ makes it incredibly easy to adjust when plans inevitably change.
The “Time Ruler” feature lets you shift multiple tasks at once when a meeting runs over—critical for ADHD brains where plans never go as expected.
Key ADHD-Friendly Features
Unified timeline: Tasks, calendar events, and notes in one visual view
Auto-Schedule: AI automatically schedules tasks based on priorities
Time Ruler: Shift multiple tasks at once when plans change
Magic Select: Select and manipulate multiple tasks simultaneously
Natural language processing: Quick capture with automatic parsing
Best For
ADHD adults who love time-blocking but need flexibility, visual thinkers, and Apple users who want a one-time purchase.
Pricing
Free: Core features forever
PRO iOS: $14.99 one-time
PRO macOS: $24.99 one-time
14-day free PRO trial
Pros for ADHD
Free forever (generous free tier)
One-time purchase for PRO (no subscription)
Unified timeline perfect for time blindness
Flexible time-blocking adapts to ADHD reality
Beautiful, smooth interface
Strong ADHD community endorsement
Cons for ADHD
Apple-only (iOS, Mac—no Android or Windows)
Limited third-party integrations
Auto-Schedule requires PRO purchase
Some users find it less powerful than Sunsama
Making ADHD Task Managers Actually Stick
You’ve abandoned task managers before. Here’s how to make these ones stick:
Start with ONE Tool for Your Biggest Pain Point
ADHD loves shiny new things. You’ll want to try all 10 tools at once. Don’t.
Pick the ONE that solves your biggest struggle:
Executive dysfunction? → rivva or Amazing Marvin
Time blindness? → Structured or Sorted³
Task paralysis? → Goblin Tools
Need dopamine? → Llama Life or Things 3
Chronic overcommitment? → Sunsama
Need ultra-fast capture? → Todoist or TickTick
Reduce ADHD Tax During Setup
Setup friction kills ADHD adoption. Minimize it:
Set up during a hyperfocus window (when you have energy)
Don’t manually enter 50 tasks—use integrations to auto-import
Start minimal (don’t enable every feature on day one)
Set ONE reminder to use it tomorrow (just one!)
Build External Accountability
ADHD struggles with self-accountability. Create external systems:
Tell someone you’re trying the tool (social pressure helps)
Join the tool’s community (Reddit, Discord)
Schedule a weekly check-in to review what’s working
Use body doubling (Focusmate) for setup and daily planning
Expect Imperfection and Return
You will forget to use it. You will abandon it for days. This is normal ADHD behavior—not failure.
The tool that works is the one you come back to after abandoning it. Give yourself grace. The goal isn’t perfect consistency—it’s better than nothing.
When to Switch Tools
ADHD gets bored. Sometimes you need a new tool not because the old one failed, but because you need novelty. That’s okay.
Signs it’s time to switch:
Haven’t opened it in 2+ weeks despite reminders
Using it feels like punishment instead of help
Your needs changed (new job, medication adjustment, life shift)
You’ve completely outgrown its features
ADHD Task Manager FAQs
Why do I keep abandoning task managers?
Because they weren’t designed for ADHD brains. They assume you have reliable executive function, can remember to check them, can prioritize naturally, and don’t need external working memory. When a tool doesn’t accommodate your brain, abandoning it is logical—not a personal failure.
What’s the best free task manager for ADHD?
Goblin Tools (web) is completely free and solves task breakdown. TickTick and Todoist have functional free plans. Sorted³ is free forever with PRO features as optional one-time purchase. However, free plans often lack features ADHD brains need (reminders, calendar views, automation).
Should I use a simple or complex task manager with ADHD?
Depends on your ADHD profile. If you need structure and get overwhelmed easily, go simple (Todoist, Things 3, Llama Life). If you get bored easily and need novelty/customization, go complex (Amazing Marvin, TickTick). Most ADHD folks do better starting simple, then upgrading complexity as needed.
How do I remember to check my task manager?
Object permanence is real. Strategies that work:
Widget on phone home screen (visual reminder)
Morning routine trigger (”after coffee, open task manager”)
Scheduled notification at consistent time (9am daily)
Pair with existing habit (”after breakfast, review tasks”)
Use Apple Watch/wearable for persistent visibility
Can task managers help with executive dysfunction?
Yes, when they do the executive function for you. rivva’s Nia handles planning and prioritizing. Goblin Tools breaks down overwhelming tasks. Amazing Marvin’s Procrastination Wizard identifies why you’re stuck. The key is finding tools that don’t require the executive function you’re struggling with.
Do I need multiple task management tools?
Ideally no—app-switching creates friction and ADHD tax. But many ADHD people use 2-3 complementary tools: one for task management (rivva, Todoist), one for breakdown (Goblin Tools), one for focus (Llama Life). The key is they integrate well or serve distinct purposes without overlap.
What if I have ADHD and also need to manage work tasks?
Most tools here work for personal and professional tasks. rivva, TickTick, Todoist, and Sunsama all support multiple projects/workspaces. For collaborative work, TickTick and Todoist offer better team features. For strictly personal work management, any tool here works—just create separate projects/areas for work vs personal.
The Bottom Line: Your Tools Should Accommodate Your Brain
Your ADHD brain isn’t broken. It’s wired differently—with unique strengths like creativity, hyperfocus, and nonlinear thinking that neurotypical brains don’t have.
Traditional task managers were built for brains that work in straight lines, remember things reliably, and prioritize naturally. When those tools fail you, it’s not personal failure—it’s design failure.
The right ADHD task manager doesn’t demand you “get organized” or “build better habits.” It accommodates executive dysfunction. It visualizes time for time blindness. It captures thoughts before they disappear. It provides dopamine-friendly feedback. It adapts when plans inevitably change.
rivva understands this at a fundamental level. It’s the only task manager that asks “do you have the capacity for this?” before scheduling work. It treats you like an athlete optimizing performance around energy patterns—not a machine expected to output consistently regardless of state.
When your task manager respects your ADHD brain instead of fighting it, productivity stops feeling like punishment. It starts feeling sustainable. And sustainability is what actually matters—not doing more, but doing what matters when you actually have the capacity to do it well.
Your brain works differently. Your tools should too.
Last updated: January 2026. Pricing and features subject to change. Always verify current details on official websites before purchasing.