What you’ll find here
- 6 pillar guides – deep dives on the core ADHD struggles.
- 30+ spoke articles – specific guides covering symptoms, comparisons, treatments, careers, and more.
- Free tools – focus timers (5/10/15/25/30 min), brain dump, body doubling.
- Original framing – research-backed, lived experience first, zero shame.
- All free. No paywall, no email gate, no upsell.
Not sure where to start?
If you’re newly diagnosed (or wondering): start with Signs of ADHD or ADHD in Adult Symptoms.
If you can’t start tasks: ADHD Task Paralysis is the flagship guide.
If you want apps: Best ADHD Apps in 2026.
If you want the science: Executive Function or ADHD and Dopamine.
The 6 Pillar Guides
1. ADHD Task Paralysis – when you know what to do and cannot start
The defining ADHD experience. Why your brain freezes in front of work you care about, and what actually unfreezes it.
Deep dives: Task Initiation Deficit · Procrastination vs Paralysis · Task Breakdown · AI Task Breakdown · The 2-Minute Rule · The 1/3/5 Rule · Body Doubling · 30 Years of Research
2. ADHD Executive Function – the brain skills ADHD makes harder
Working memory, time blindness, emotional regulation, transitions. Russell Barkley’s model in plain language, with sections on what helps each skill.
Deep dives: 7 Executive Function Skills · Working Memory · Time Blindness · Emotional Regulation · ADHD Transitions · Barkley’s Model · ADHD and Dopamine
3. How to Focus With ADHD – strategies that actually work
Not generic productivity advice. Only techniques that work because of how ADHD brains are wired.
Available now: Pomodoro for ADHD · ADHD Hyperfocus · ADHD Fidget Toys
Full pillar guide launching soon.
4. ADHD in Adults – symptoms, diagnosis, late-diagnosis
What ADHD actually looks like once you’re past childhood – and the patterns most adults miss in themselves.
Available now: ADHD in Adult Symptoms · Signs of ADHD · ADHD Imposter Syndrome · The 3 ADHD Presentations
5. ADHD at Work – managing ADHD in your career
Career paths, workplace strategies, professional life with ADHD.
Available now: Best Careers for People with ADHD
Full pillar guide launching soon – workplace strategies, remote work, disclosure, burnout.
6. Best ADHD Apps – what works, what doesn’t, who each one is for
Honest comparison of FOCO, RemindHer, Goblin Tools, Inflow, and Habitica. No affiliate spin.
Deep dives: Best ADHD Apps for Adult Women · Best Apps for Adults with ADHD
ADHD Symptoms & Diagnosis
If you’re trying to figure out whether ADHD explains what’s happening – start here.
Signs of ADHD · ADHD Symptoms in Women · Adult ADHD Symptoms · The 3 ADHD Types · ADHD or ADD? · ADHD vs ADD · ADHD Imposter Syndrome
ADHD vs. Other Conditions – How They Compare and Overlap
ADHD often co-exists with or gets confused for other conditions. These guides cover the differences and the genuine overlaps.
ADHD vs Autism · ADHD and Autism Co-occurrence · ADHD vs OCD · ADHD and Anxiety · ADHD and Depression
ADHD Treatment & Management
Clinical and lifestyle approaches to managing ADHD – covered honestly, no oversell.
ADHD and Ritalin · ADHD Natural Treatment
ADHD Tools & Techniques
Specific practical tools, with FOCO’s honest assessment of what works for whom.
ADHD Planner: How to Pick One · ADHD Brain Dump Method · ADHD Fidget Toys · Body Doubling
Free Tools You Can Use Right Now
Browser-based, no signup, no payment. See all free tools →
Focus Timers – calibrated for variable attention
5-Minute Timer · 10-Minute Timer · 15-Minute Timer · 25-Minute Timer · 30-Minute Timer
Coming soon
Brain dump tool · Body doubling room · 50-minute and 90-minute timers.
The FOCO App
Everything here is free. The mobile app adds the workflow that connects everything – task breakdown, voice capture, focus mode, and a mascot companion in your pocket. Download FOCO on Google Play →
How to use this library
If you’re newly diagnosed and figuring out what ADHD even means: start with the Signs of ADHD piece, then read whichever pillar matches the part that hurts most right now.
If you’re trying to start a task right now: Task Paralysis pillar, then try the 10-minute timer.
If you’re trying to pick an ADHD app: read the Best ADHD Apps guide.
If you want the science: Executive Function + ADHD and Dopamine are the clinical backbone.
Stay updated
New guides ship weekly. The FOCO newsletter is the only place we announce launches – no spam, one message per release, unsubscribe anytime.
FAQ
Are all these guides free?
Yes. Every article, glossary entry, and tool on this page is free to read and use. No paywall, no signup wall. The FOCO mobile app is the only paid product.
Who writes the content?
The FOCO editorial team – adults who live the experience FOCO addresses (diagnosed and undiagnosed-but-recognizing-themselves). Clinical claims are checked against peer-reviewed research, NIMH, CHADD, and named ADHD specialists. Full editorial policy →
How often is the library updated?
New articles ship multiple times per week. Pillar guides are reviewed annually for source freshness. The library has 45+ live articles as of mid-2026 and growing fast.
Can I contribute or submit a story?
Yes – email support@tryfoco.com with subject “Story:” or “Editorial:” if you have something to share.
Where do I start if I’m completely new to this?
Start with Signs of ADHD to see if what you’re experiencing maps to ADHD. Then read Task Paralysis – it’s the most relatable entry point for most readers.