A focus tracker built for ADHD brains
Getting started is its own event. This is a kinder way to see your focus patterns, without the shame of a productivity app.
Free to start · about 30 seconds to log · your data stays private
What you’ll notice
- How the launch went: right away, circled then started, big push, or could not catch it this time
- How focus held once it started: locked in, steady, in and out, scattered, or hyperfocus
- What helped you get going (your ignition toolkit) and what pulled you away
- The time of day your focus actually lands
Why it helps
Most focus tools quietly grade you. This one does not. It counts 'could not start today' as real information, not a failure, and it counts hyperfocus as focus with its own costs. Over a few weeks you stop guessing and start seeing: this is what helps me begin, this is what derails me, this is when my brain is ready. That is the difference between blaming yourself and working with your own wiring.
How it works
- 1
Log a focus block in three taps: what the task was, how the launch went, how the focus held.
- 2
Add an optional note about what helped you start or what pulled you away.
- 3
After a couple of weeks, open your report to see your ignition toolkit, your usual derailers, and your best focus window.
The thinking behind it
Built around the task-initiation model of ADHD, where starting is a distinct executive step from sustaining. The framing is strengths-based: it surfaces what works for your brain rather than cataloging what goes wrong.
Specthrive’s trackers are developed with a licensed clinical counselor (LPCC) on our founding team.
Frequently asked questions
Is this focus tracker free?
Yes. You can create a free Specthrive account and start logging focus blocks right away.
How long does it take to log a focus block?
About 30 seconds. The core log is three taps, and every other field is optional.
Does it count hyperfocus?
Yes, and it represents hyperfocus honestly: focus that gets the work done but can carry its own costs, never the only 'good' outcome.
Is this a diagnosis tool?
No. It is a noticing tool that helps you see your own focus patterns over time. It does not diagnose or screen for ADHD.
Start noticing the patterns, gently
Create a free account, add this tracker, and log your first entry in under a minute. No pressure, no streaks to keep.
Looking for something else? Browse all free trackers