ADHD Focus Lab

Steady your shoulders, breathe in for four counts, and only tap once the orb shouts "Tap now". Accuracy beats speed.

• Let the orb glow fully before moving your hand – no penalties for patience.
• Tap the ⚡ button once per cue, then note the milliseconds in your head or journal.
• Between rounds, shake out wrists or blink slowly to reset attention.

Watch the digits like a light string, then whisper them back in chunks. If you miss one, blink, smile and restart.

• Say the numbers softly or in your head while they flash – hearing them once helps memory stick.
• Group digits into pairs or stories (e.g., "42 is my bus, 19 is my locker").
• After you check, jot how many digits felt easy before ramping up again.

Treat every card like a real-life nudge: highlight the helpful actions, let the distractions drift past without shame.

• Tap only the cards that start with "Task" – those are the energy builders.
• Leaving a distraction untapped is a win; tapping it deducts points just like clicking a tempting notification.
• After scoring, name one real distraction you can mute in the next hour.

Pick one task, one sprint length and one reward. This is body-doubling in app form — honest logging beats perfect runs.

• Set the minutes, clear your space, silence extras and press start.
• When you drift, notice it, breathe out, re-read the task headline and rejoin.
• After the sprint, rate how it felt and plan the tiniest next step.