8 ADHD Tools That Actually Help (According to an NYC ADHD Therapist)

If you live with ADHD, you’ve probably noticed something: tools and “hacks” are everywhere, but very few of them actually make a dent in the real problems—time blindness, overwhelm, impulsive scrolling, forgotten ideas, and difficulty starting tasks.

As an ADHD therapist in New York City—and the owner of PRGRS Therapy, a group practice specializing in ADHD—I’ve spent years sitting with clients who feel weighed down by all the things they “should” be doing to stay organized. They’re not lazy or unmotivated. Their brains simply need tools that work with them, not against them.

In this blog are eight tools that I’ve seen help real people with ADHD in day-to-day life. These aren’t sponsored. They aren’t trendy gimmicks. They’re practical aids that can reduce friction, support executive functioning, and make life in NYC (or anywhere in New York State, thanks to virtual therapy) feel more manageable.

1. The Forest App: A Timer You’ll Actually Want to Use

Many adults with ADHD avoid timers because they feel rigid or boring. Forest changes that. It turns your focus session into a tiny growing tree. It's simple, but the magic is in the motivation—people want to use it.

Timers help externalize time, and externalizing time is crucial for ADHD brains. When you can see and feel time passing, it’s easier to stay anchored in a task. Forest makes that process more engaging and less punitive.

Link here: https://www.forestapp.cc/

2. Brick: Creating Good Friction Between You and Your Phone

Phones are powerful distractors. For many New Yorkers I work with, a quick check becomes a 45-minute scroll. Brick creates friction in the best way possible: it locks your phone down, and it’s intentionally inconvenient to bypass.

It’s not a cure for ADHD (despite some of its marketing claims), but it is an interruption—a pause that keeps you from slipping into autopilot. That pause is often the difference between getting lost in your feed and staying present with what you actually want to do.

Link here: https://getbrick.app/

3. A Simple Egg Timer: Old-School, Effective, ADHD-Friendly

Not every helpful tool is digital. A loud, visual egg timer is one of the simplest and most effective supports you can use.

Timers create decision points—moments where you check in with yourself:

• “Do I keep working?”

• “Do I switch tasks?”

• “Do I take my break now?”

For busy New Yorkers juggling appointments, commutes, and shifting schedules, these external cues are lifesavers.

Link Here: Amazon

4. WhisperFlow: A Dictation Tool for Capturing Fleeting Thoughts

ADHD brains have quick, powerful ideas—but they disappear just as fast. WhisperFlow solves that in the simplest way possible: one hotkey, start speaking, and your words appear in any text field.

Clients use it for emails, notes, tasks, and reminders. I use it daily myself. The real value is friction reduction: the fewer steps between idea and capture, the more likely the idea is saved before it slips away.

Link here: https://wisprflow.ai/

5. Notion: A Customizable Task Management System

Notion is incredibly customizable—perfect for clients who love building systems that match how their brain works. Whether you use it as a simple to-do list or a robust task dashboard with calendar integration, the power is in the personalization.

For NYC professionals juggling work, family, and city life, having a centralized, customizable hub can make the daily mental load feel lighter.

Link here: https://www.notion.com/

6. A Visual Timer: Seeing Time Makes It Real

Many people with ADHD struggle to feel time passing. Visual timers fill that gap by showing time disappearing. It’s grounding. It’s clarifying. And for visual learners, it’s often more intuitive than a ringing alarm.

This tool externalizes time in a way that feels compassionate rather than punishing.

Link Here: Amazon

7. A Discreet Fidget Device

Whether it’s a cube, hexagon, or another tactile tool, fidgets offer sensory grounding. They help regulate focus during meetings, virtual sessions, or long workdays.

They’re affordable, portable, and surprisingly effective.

Link here: Amazon

8. AI Tools (ChatGPT, Claude, Gemini): A New Layer of Executive Function Support

AI isn’t here to “fix” ADHD, but it can help remove friction in three big ways:

• Inbox Organization:

AI can sort through cluttered inboxes and surface priorities—especially helpful for adults who feel overwhelmed by unread messages.

• Brain Dumping:

Dump all your thoughts into the tool. Let it sort, summarize, or categorize. It helps externalize the internal.

• Task Breakdown:

You can ask AI to break overwhelming tasks into smaller steps. It won’t be perfect, but it gives you a place to start—and starting is often the hardest part.

You Don’t Need All Eight Tools—Just One That Helps You Start

Not every tool will fit your life. But when you choose one or two and really try them, things begin to shift. Not because the tools are magical, but because they externalize the things your brain shouldn’t have to hold alone.

If you’re looking for ADHD therapy in NYC—or anywhere in New York State—our team at PRGRS Therapy would love to help. We specialize in practical, real-world strategies that help ADHD brains thrive. book a free call today