ADHD Help – Coping Tools & Noise Mixer

One-Tap Mood Picker

Choose your current state—anxiety, procrastination, overwhelm, hyperactivity, distraction—and get help in under five seconds.

Micro-Exercises that Work

Swipe through 1-minute CBT, DBT, and mindfulness techniques you can use anywhere to break the spiral fast.

Custom Ambient-Noise Mixer

Layer forest rain, café chatter, or brown noise to build the perfect soundscape for focus or calm.

Free ADHD Self-Screen

A research-based quiz that helps you gauge ADHD tendencies and decide on next steps.

Progress & Patterns (Premium)

Track which techniques stick, spot triggers over time, and celebrate streaks.

Privacy-First Freemium

Core tools are free with no signup; €5 /mo unlocks extra techniques, more sounds, and advanced stats.

1. “Stuck at the Starting Line”

When the task list feels impossible to begin, pick Procrastination and get a 60-second activation drill that nudges you into motion.

2. Mid-Day Anxiety Spike

If racing thoughts hijack your focus, select Anxiety to launch a quick grounding exercise and pair it with a calming rain-and-piano mix.

3. Overload After Back-to-Back Meetings

Tap Overwhelm to clear mental clutter with a guided STOP break, followed by a five-minute mindfulness reset.

4. Afternoon Hyperactivity Rush

Choose Hyperactivity and burn excess energy through a two-minute physical burst, then settle in with white-brown noise to stay on task.

5. Late-Night Doom-Scrolling

Hit Distraction for cognitive reframing cues and a gentle “digital sunset” soundscape that helps you wind down without FOMO.

6. Self-Check Between Therapy Sessions

Use the free ADHD Self-Screen to monitor symptom trends and share insights with your clinician or journal for deeper reflection.

Each use case is a two-tap flow—identify the state, apply the tool, feel the shift.