Do It Now: ADHD Focus

Do it now helps you do one task, right now. It picks the task, hands you a tiny first step, shows the time passing, locks the apps that pull you away, checks on you, and keeps reminding you until the task is done or you choose to skip it. It's made for people with ADHD, and for anyone who plans well but struggles to start.

EMPTY YOUR HEAD FIRST Tap the microphone and say it all at once: "client report, call the dentist at 2, laundry." Brain dump turns it into a clean task list, times included. Or just type. Nothing needs sorting.

PICK ONE FOR ME Tap "Pick one for me" to see a single task, why it was picked, and a first step of about 2 minutes, like "Open the file and write three headings." It takes your energy level into account. Not the right one? Tap "Pick another" or "Smaller step."

ONE TAP TO START Start begins a focus round: 25 minutes, or whatever length suits you. The countdown stays on your Lock Screen, in the Dynamic Island and in the Smart Stack on Apple Watch, so you can see time passing.

A FOCUS LOCK THAT HOLDS The apps, categories and websites you choose with Apple's Screen Time lock the moment you start. Reach for one out of habit and you see your task and the time left instead of the feed. Make as many lock groups as you like, put them on a schedule, and turn on strict mode for a lock that stays until the round ends.

CHECK-INS THAT HELP A couple of times per round the app asks how it's going. Stuck gets an even smaller step. Bored gets an easier part or a 5-minute sprint. Anxious gets one minute of box breathing or a short break.

A VOICE BUDDY, IF YOU WANT ONE The optional voice buddy greets you at the start, checks in, and cheers when you finish, even inside notifications. It's gentle body doubling, with no camera and no video call.

REMINDERS THAT DON'T GIVE UP When time runs out and you haven't decided, the reminder grows: a quiet banner, then a sound, then a real alarm that rings even in silent mode. Task reminders work the same way. Done, Skip and Not today are always one tap away, and the moment you choose, it all stops.

NO GUILT, EVER Skip moves a task a few hours later. Not today moves it to tomorrow. No red marks, no "overdue", no broken streaks.

A KEY HOLDER FOR WEAK MOMENTS Choose someone you trust to hold the key to your locks. They keep time-based codes in Apple's Passwords app: when you want more time, you message them and they text back a code. Backup codes, a PIN they type in person, an NFC sticker in another room or a printed QR key work too. Codes are checked on your iPhone, with no server.

WEEKLY WINS Each week, a short list of what you finished, how long you focused, and one helpful pattern, like when you focus best. Only wins, never failures.

SIRI, WIDGETS AND CONTROL CENTER Say "Start my next task in Do it now," see your task on the Home Screen or Lock Screen, or start and finish a round from Control Center.

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