Foco’s Free Tools
- Focus timers – 5, 10, 15, 25, and 30 minutes live now. 20, 50, 90 launching soon.
- Brain dump tool – externalize every open loop in your head in 5 minutes flat.
- Body doubling room – focus alongside FOCO’s mascot when you can’t focus alone.
- All free. No account, no email signup, no paywall. Works on phone or desktop.
- Why these specifically? We built each one because we needed it ourselves. Each addresses a specific executive function gap.
Focus Timers
pick the length that fits the moment
Pomodoro-style timers calibrated for ADHD attention spans. Tap a card to start the timer in a new tab – no signup, no setup.
Brain Dump
Clean Your Mind🧠When your head is too full to think
Type every open loop. FOCO sorts them into do-now / schedule / park. Five minutes from “I can’t think” to a clear next step.
Read the full brain dump method →
Interactive tool launching soon.
Body Doubling – focus with presence
🤝Focus alongside someone – no webcam needed
Body doubling is the practice of working alongside another person. Their presence acts as external regulation that an ADHD brain can borrow. Free, often the most effective non-medication tool.
Read the full body doubling guide →
Live room with FOCO mascot launching soon.
Which tool should you use right now?
When your head is too full to think
Type every open loop. FOCO sorts them into do-now / schedule / park. Five minutes from “I can’t think” to a clear next step.
Read the full brain dump method →
Interactive tool launching soon.
Focus alongside someone – no webcam needed
Body doubling is the practice of working alongside another person. Their presence acts as external regulation that an ADHD brain can borrow. Free, often the most effective non-medication tool.
Read the full body doubling guide →
Live room with FOCO mascot launching soon.
If you cannot start the task in front of you → the 10-minute timer first.
If your head is too full to think clearly → the brain dump method first, then a timer.
If you can think but cannot focus → body doubling, with a timer running.
If you’re already working and want to extend → the 30-minute timer.
Why these tools work for ADHD specifically
Timers externalize time blindness
ADHD adults underestimate task duration by 30-50%. A visible countdown is the cheapest, most reliable correction available.
Brain dump externalizes working memory
ADHD working memory holds 3-4 items vs the typical 4-7. Offloading open loops onto paper frees the buffer to think.
Body doubling provides co-regulation
Another presence helps your nervous system regulate when self-regulation is unavailable. Most ADHD adults find it within five minutes.
None of these tools require willpower you don’t have. That’s the design principle – if a tool needs you to “just focus” or “just remember,” it’s not built for ADHD brains. Read our full guide on ADHD apps for how these compare to the broader landscape.
The FOCO app
everything here plus task initiation
The tools on this page are free and always will be. The FOCO mobile app adds the piece these tools don’t cover – one tap to break any stuck task into five tiny first steps with time estimates, voice capture, and the mascot companion built into your phone.
The free tools work great as standalone. The app is for when you want the system in your pocket. Download FOCO on Google Play →
FAQ
Are these tools really free?
Yes. No signup, no email capture, no premium tier. The tools work in any browser on phone or desktop. The FOCO mobile app is the only paid product.
Do I need to create an account?
No. Click the timer, use it, leave. Nothing is saved to a server – your session stays in your browser.
Why so many timer lengths?
ADHD attention spans vary wildly by task, time of day, medication state, and energy level. A 25-minute Pomodoro is too long when you’re foggy and too short when you’re flowing. Pick the length that matches the moment.
Is body doubling really effective?
For most ADHD adults, yes – and often dramatically so. The mechanism is co-regulation: your nervous system borrows the calm of another presence. More on body doubling here.
What’s the difference between these tools and the FOCO app?
The tools are browser-based, free, and address single moments (focus, dump, double). The app is mobile-first, lives in your pocket, and handles the bigger workflow – task breakdown, voice capture, focus mode, and emotional support via the mascot.
Can I use these on my phone?
Yes. All tools are mobile-responsive. The timer is especially good as a phone tool – leave it running on a tab while you work on something else.