ADHD App-Stack Planner 🧠✨

Welcome to your personal ADHD App-Stack Planner! This guide will help you methodically choose, test, and decide on the best combination of apps to support your unique ADHD needs. Remember, the goal is not to find one perfect app, but a small, effective stack that works for you.

Step 1: Identify Your Core Challenges

Before diving into apps, pinpoint the specific ADHD-related challenges you want to address. Be honest and specific. Consider areas like:

Focus & Attention: Difficulty starting tasks, staying concentrated, easily distracted.
Organization & Planning: Trouble organizing thoughts/belongings, poor time management, forgetting appointments.
Memory & Working Memory: Forgetting instructions, misplacing items, difficulty holding information in mind.
Emotional Regulation: Impulsivity, frustration tolerance, mood swings.
Motivation & Task Initiation: Procrastination, difficulty getting started on non-preferred tasks.
Habit Formation: Struggling to build and maintain consistent routines.

Your primary challenges to address (list 2-3):

Step 2: Choose Potential Apps

Based on your challenges and the "14 Best ADHD Apps" article, select a maximum of two apps to trial initially: one "cope" app (CBT, coaching, emotional regulation) and one "do" app (task management, focus timer, routine builder).

Tip: Resist the urge to try too many apps at once! This can lead to "app fatigue" and overwhelm, making it harder to find what truly works.

Category	App Name	Why I chose this app
Cope App
Do App

Step 3: Define Your Testing Criteria

How will you know if an app is helping? Set clear, measurable (if possible) criteria for success. Think about:

Specific tasks you want to complete more consistently.
Improvements in focus duration or reduced distractions.
Better mood or reduced feelings of overwhelm.
Increased organization or fewer missed appointments.

My success criteria for this 14-day test (list 2-3):

Step 4: 14-Day App Test Log

Use this log for each app you're testing. Track your usage and its impact daily or every few days. Be objective!

Test Log for App 1:

Day	Date	Used App? (Y/N)	Key Features Used	Impact on Challenges/Criteria	Notes/Feelings
1
2
3
4
5
6
7
8
9
10
11
12
13
14

Test Log for App 2:

Day	Date	Used App? (Y/N)	Key Features Used	Impact on Challenges/Criteria	Notes/Feelings
1
2
3
4
5
6
7
8
9
10
11
12
13
14

Note: The log shows 14 days for a full trial. You can print this page multiple times if needed.

Step 5: Review & Reflect

After your 14-day trial, reflect on the apps you tested. Which ones met your criteria? What did you learn about your ADHD needs?