If you’re looking for tools to help with ADHD, technology can be a powerful support—especially when it comes to common executive functioning challenges like memory, time management, organization, and task initiation.

One of the biggest struggles for adults with ADHD is working memory—remembering what you’re doing, what needs to be done, and when. Over the years, I’ve discovered a variety of ADHD-friendly tech tools that help me stay on track, reduce overwhelm, and free up mental energy.

Below, I’m sharing my personal Top 10 ADHD tech tools that support executive functioning in real life. Whether you’re new to using tech or already use several apps, there may be a new idea or tip here for you.

1. Voice Assistants (Google Assistant, Alexa, Siri)

Using a voice-activated assistant is one of the easiest ways to support ADHD memory issues. I use Google Assistant to:

Add items to my grocery list as I notice we’re out
Set reminders for tasks
Schedule alarms to manage time blindness

Voice assistants work on smartphones or smart speakers like Google Nest or Amazon Echo. If you want ideas on how to use these in your home, check out my blog post: Using a Google Home Hub to Support ADHD.

2. Best Notes App for ADHD: Google Keep

If you’re searching for a digital notes app for ADHD, my top pick is Google Keep. It’s simple, free, and syncs across devices. It also has a powerful search feature, so I don’t waste time organizing—I just search for keywords or titles.

Here are ways I use Google Keep:

Grocery lists
To-do lists
Packing lists
Meal ideas
Gift ideas
Shopping measurements and model numbers
Text that is repeatedly shared (email templates, links, promos)
Questions for upcoming appointments I have
Resources to add to my giant ADHD resource list
Instructions
All of my brilliant ideas for *someday

Image of Google Keep App with multiple notes titled meal ideas, group offer, Grocery, resource list updates, sewing needs list and more. Tech to help ADHD.

3. Digital Calculator

Math isn’t impossible, but it is energy-draining for my ADHD brain. A basic calculator app reduces cognitive load—and many let you view your calculation history, which helps when your working memory is limited. It’s a small change that makes a big difference in energy and accuracy.

4. Scheduled Messages & Emails

ADHD brains are famous for thinking of something at 12:15 a.m. and forgetting it by morning. But texting at midnight can wake someone up. That’s where scheduled texting and email features are gold.

Most Android and iPhones allow you to schedule a text message
Gmail allows you to schedule emails to send later

This lets you act on the thought right away, without interrupting anyone or forgetting to send it later. You can also use this for things sending a birthday message, checking in on someone after an important event, etc.

Smart phone message screen with schedule message circled.

5. Do Not Disturb Settings (Sleep Without Alerts)

Most smartphones now offer a Do Not Disturb setting that lets you automatically silence notifications during certain hours. You can:

Allow calls from emergency contacts
Let repeat calls through
Block all other alerts while you sleep

This is essential for light sleepers with ADHD who get overstimulated by late-night pings or who forget to silence their phone manually.

6. Recurring Alarms for ADHD Time Management

People with ADHD often struggle to remember what day it is—let alone remember to set different alarms. With most smartphones, you can set recurring alarms by day of the week to handle those schedule changes (like school late starts or appointment days).

Set it once, and you don’t have to remember again. That’s the magic of automation.

7. Best Digital Calendar for ADHD: Google Calendar

Digital calendars are often better than paper planners for ADHDers because:

They sync across devices
They send notifications and reminders
They can be customized for home and work

I use Google Calendar because it’s free and has both calendar event and reminder features. I recommend starting small. Just add appointments or things outside your routine at first and then you can keep leveling up to add more!

🔔 Bonus Tip: Add the calendar widget to your phone’s home screen so today’s schedule is always visible.

8. Free Visual Timer App (“Free Timer”)

If you’ve ever been stuck in “waiting mode” before a meeting and felt like you couldn’t start another task—this tool is for you. ADHD brains often struggle to judge time accurately, and visual timers help you see the passing of time.

I use a free app called Free Timer throughout the day. It displays a pie chart-style countdown and gives me an alert when it’s time to switch gears.

It’s a great focus timer for ADHD and can also help with transitions, especially between tasks or before appointments.

9. Stuff To-Do List App (Android Only)

This is my favorite to-do list app for ADHD. It’s technically a widget that lives on your phone’s home screen, so your list is always visible—no extra clicks needed.

The app organizes tasks into four ADHD-friendly categories:

Today
Tomorrow
Soon
Someday

It automatically moves unfinished tasks to the next day’s “Today” list. I’ve been using it for about 2 years now, which is the longest I’ve ever stuck with a system.

🔔 Bonus Tip: Put this on your homescreen and limit the homescreen to the apps that help keep you on track. This is the first thing you will see when you unlock your phone, it can help manage ADHD impulsivity by giving you an extra second before opening your favorite game or social media app if you have to scroll to find them.

Bobbi-Jo's homescreen which features google calendar and Stuff widgets. Apps are limited to more of a producitivity focus to help manage ADHD impulsivity.

10. Recurring Product Deliveries (Amazon, Chewy, etc.)

Forget running out of dog food or vitamins. I use automatic delivery subscriptions for regularly used products. These save time and mental energy—and reduce the risk of forgetting to reorder.

Most services send a reminder before shipping so you can delay or adjust delivery. It may take a few cycles to get the timing right, but once it’s set, it becomes one less thing to think about.

Final Thoughts: Start Small, Then Level Up

Each new tool or app comes with a small learning curve—but you don’t need to implement them all at once. Start with one ADHD-friendly tech tip that fits your biggest need. Once it’s working well, add another. You don’t have to rely on memory and willpower alone. Technology can step in and help support your ADHD brain.

💡 Want more tech tips? Check out my Neurodivergent-Friendly Apps & Tech Tools Resource List for even more ideas and recommendations.

Bobbi-Jo Molokken, ADHD Coach & Educator

Embrace the Muchness LLC

My Top 10 Tech Tools to Support ADHD and Executive Functioning