How the app works

A clear step-by-step way to use ADHD Advantage at Work

This app is designed to help you work in a calmer, clearer, and more realistic way. You do not need to use everything at once. Start with the main flow below and use one step at a time.

The simplest way to use the app

Most users will get the best results by following the same basic order each workday:

Start in Workday ModeChoose one taskBreak it down if neededRun a focus sessionLog distractionsTake a breakRepeat

Get started

Step-by-step walkthrough

This is the recommended order for using the app, written for someone completely new to it.

Step 1

Start in Workday Mode

When you enter the app, begin with Workday Mode. This is your main starting point. It helps you settle, look at your day clearly, and decide what needs your attention first.

Use this page to get oriented before jumping into tasks.

Choose what matters most today instead of reacting to everything at once.

Think of this as your daily starting dashboard.

Step 2

Pick one task to focus on

Before starting deep work, choose one task you want to move forward. This keeps the app simple and helps reduce the feeling of having too many things open in your mind.

You can choose a task that already exists in your workflow.

Or you can type a one-off task you want to focus on right now.

The goal is to work on one clear thing at a time.

Step 3

Use Task Unpacking if the task feels too big

If a task feels overwhelming, unclear, or hard to begin, go to Task Unpacking. This tool helps turn a vague task into smaller actions you can actually start.

Use this when you feel stuck before you even begin.

Break big work into smaller, simpler next steps.

Once the task feels manageable, return to your workday and continue.

Step 4

Start a Focus Session

When you know what you are working on, start a Focus Session. Choose your task, choose your time, and press start. The timer helps create a clear work block instead of drifting between tasks.

Pick Focus mode for work or Break mode for recovery.

Choose a realistic time such as 10, 15, or 25 minutes.

The aim is not perfection. The aim is to stay with one task for one block.

Step 5

Log distractions instead of switching tasks

If something pops into your head during a focus block, do not leave your task straight away. Use the distraction log to quickly capture it and return to what you were doing.

This helps protect your working memory.

You do not need to trust yourself to remember later.

You can come back to logged distractions after the session ends.

Step 6

Pause, resume, complete, or save the session

At the end of a session, you can pause if you need to step away, resume when you are ready, save it as completed if you finished the block properly, or save the session without marking it complete.

Pause when life interrupts you.

Resume when you are ready to continue the same block.

Mark complete when you successfully finished that focus period.

Save session only if the block happened but was interrupted or unfinished.

Step 7

Take a short break on purpose

After a focus block, use a Break Session to reset. This helps you recover without accidentally disappearing into a long unplanned break.

Choose a short break length.

Use it to stretch, breathe, get water, or mentally reset.

Then come back and start the next block with a clearer mind.

Step 8

Use Energy Tracker to understand your work patterns

Throughout the day, use the Energy Tracker to notice when you feel sharp, tired, restless, or overloaded. This helps you make better decisions about when to do deep work versus lighter tasks.

High-energy times are often best for harder thinking tasks.

Lower-energy times may be better for admin, tidying up, or simple follow-up work.

This helps you work with your brain instead of against it.

Step 9

Use Insights to learn what helps you

As you use the app more, the Insights area helps you spot patterns in how you work. This is where the app becomes more personal and useful over time.

Notice when you focus best.

See where distractions tend to happen.

Use those patterns to improve your routine instead of blaming yourself.

Step 10

Repeat the cycle through the day

The app works best when used as a simple cycle: choose a task, break it down if needed, do a focus session, take a break, then begin again.

This gives your day a repeatable structure.

You do not need to figure everything out at once.

Just keep moving one block at a time.

What each feature does

These are the main tools inside the app and how they help in plain, everyday language.

Workday planning

Start your day with a simple structure so you know what matters most before distractions take over.

Focus sessions

Work in one clear block at a time, pause when needed, and capture distractions without losing your place.

Task unpacking

Break overwhelming work into smaller, more realistic next steps so it feels easier to begin.

Energy tracking

Notice your energy patterns and match the right kind of work to the state you are in.

Break support

Use short breaks on purpose so you can reset without fully dropping out of your workday.

Insights and reflection

Review what is working, where you get stuck, and how to adjust your workflow over time.

Example of a simple workday using the app

Morning

Open Workday Mode, choose your main priority, use Task Unpacking if the task feels too big, then start a Focus Session.

During work

Log distractions instead of switching tasks. Pause only when you truly need to. Save completed sessions so you can see progress.

Between tasks

Use short break sessions to reset, then come back and begin the next focus block.

Over time

Check your energy patterns and insights so the app can help you build a work rhythm that fits you better.