Anchor: ADHD Daily Routines

Starting is the hard part. Anchor makes starting small.

Anchor is a calm daily routine app built for ADHD adults — for time blindness, task paralysis, and the mornings your brain will not cooperate. No lists to stare at. One step on the screen, and nothing else.

ONE STEP AT A TIME Build a routine like Gentle Morning, Midday Reset or Soft Landing, then play it one full-screen step at a time. A large visual timer makes time something you can see rather than something you have to feel. When the timer runs out, nothing bad happens. The step simply waits with you.

EVERY FIRST STEP IS DELIBERATELY TINY "Sit up. That's the whole step." "Take your socks off." The wall is never the task, it's the first inch — so every routine starts with something small enough to do on a bad day. Momentum does the rest.

TOO MUCH TODAY? DO ONE STEP Every routine offers "just do the first step". One small thing, and the day still counts. Anchor will gently ask if you have one more in you, and it takes no for an answer. Not feeling a step? Tap it to rest it. The routine still counts as done.

A BODY DOUBLE WHILE YOU FOCUS Body doubling, without another person. Set 25 or 45 minutes, or your own number, and a softly breathing presence works alongside you. No stats, no productivity report card. The focus timer is free forever and always unlimited.

A STREAK THAT NEVER RESETS Anchor counts days shown up. Any completed step or focus session lights up the day. Quiet days simply dim on the calendar — they take nothing away, because a number that can collapse teaches your brain not to try. Your streak can only ever grow.

BUILT CALM, ON PURPOSE • No red anywhere in the app • No guilt in a single word of it • No account, no sign-up, no email • No tracking and no ads • Works completely offline • Optional evening dimming for winding down

WHO IT IS FOR Adults with ADHD, and anyone neurodivergent who finds executive function, task initiation and daily routines harder than they look. It works just as well if you have never been assessed.

Anchor is not medical advice and not a treatment. It is a routine planner and focus timer, built by one person who needed it.