InControl - ADHD Daily Planner1.7

Your focus. Your rhythm. Your control.

InControl is an ADHD planner, focus timer, and self coaching app designed for adults and teens with ADHD, ADD, and dyslexia.
It helps you organize your day, manage distractions, and build awareness around how you actually work.

It is not just another to-do list. It is a calm workspace where you can plan, focus, reflect, and grow at your own pace.

Plan Your Day the ADHD-Friendly Way
Quickly create and organize tasks in a clean, clutter-free interface.
Tag tasks by mood, priority, or category, such as Study, Work, Health, or Self Care.
Use a simple My Day board to drag and arrange what really matters today.
Every task feels small, clear, and rewarding to complete.

Focus Timer and Body Double Mode
Stay on track with a smooth, minimal Focus Timer built for ADHD-style work sessions.
Choose your focus duration and add short breaks to prevent burnout.
Track streaks automatically so you can see your progress over time.
Optional body double mode with camera tracking that helps you stay present and accountable, similar to working next to someone else in the same room.

Quick Reflection and Self Coaching
After a focus session or at the end of the day, reflect in a few seconds.
Log your mood (for example: tired, focused, distracted, motivated) and tag distractions (phone, social media, gaming, etc.).
Add short reflections to tasks to capture what worked, what did not, and what you want to try differently next time.
Over time these reflections become a self coaching loop, helping you understand your patterns and coach yourself to better habits.

ADHD Self Assessment Test
Built-in ADHD self assessment to help you understand your symptoms better.
Use the results as a starting point for self awareness and for conversations with your doctor or therapist.
The assessment is not a diagnosis, but a structured way to organize what you are noticing about your attention, impulsivity, and focus challenges.

Insights Dashboard
Visualize your productivity, focus trends, and distraction patterns over days, weeks, and months.
See your best focus hours, common distraction triggers, and habits that support or hurt your attention.
Integrates with Fitbit and Apple Health to connect your focus with sleep, steps, activity, and rest.
Understand how sleep, movement, and mood relate to your ability to get things done.

Brain Dump and Distraction Tracking
Use Brain Dump when your mind is full and you do not know where to start.
Get everything out of your head into one safe place so you can reduce anxiety and pick the next simple step.
Tag distractions and productive moments so you can see exactly where your time and attention went.

Dyslexia-Friendly Font
Switch to the OpenDyslexic font for smoother, more comfortable reading.
Designed to support dyslexic and neurodivergent readers so the app feels lighter and easier on the eyes.

Gentle, Calming Design
Dark, contrast-balanced theme to reduce visual overload and support focus.
Simple icons, warm colors, and clear spacing so your brain has less to process.
Built to feel calm instead of stressful.

Why InControl Works
Short, flexible focus sessions prevent burnout and reduce pressure.
Reflection and self coaching build long term awareness and skill, not just completed tasks.
Insights show what truly helps your productivity instead of guessing.
Designed around how ADHD and dyslexic minds naturally think, switch, and feel.

Perfect For
Adults and teens with ADHD, ADD, or dyslexia looking for a structured but gentle system.
Anyone who wants to focus better, organize tasks, or manage limited energy.
Professionals, students, and creatives who prefer a calm, insight-driven planner instead of a noisy to-do list.

Bring structure, motivation, and peace to your day.
Download InControl, an ADHD planner, focus timer, body double, and self coaching companion to help you stay organized, understand your patterns, and feel more in control of your life.

Version History iPad support is here, along with lighter repeating tasks, quicker access to Focus Music and Coaching, and stability improvements. 1.7 4d ago Excited to give Apple watch experience. 1.6 Sep 11 Performance updates. 1.5 Aug 18 Performance improvements. 1.4 Jun 23 Updated preview for better feature ideas. 1.3 May 19 Added strict focus mode.
Bug fixes and improvements. 1.1.2 May 4 Minor bug fix. 1.1.1 Apr 22 General stability improvements.
Focus Together — start a body double session and focus alongside friends in real time.
Background music — ambient sounds now play during focus sessions.
Fixed subtask syncing issues. 1.1.0 Apr 21 Body Double Camera tracker to keep you focused. 1.0.9 12/01/2025 UI Updates. 1.0.8 11/24/2025 Added ADHD self assessment test.
Added AI feature for daily summary. 1.0.7 11/20/2025 Introduced Alarms.
Now you can create anytime task with a deadline. 1.0.6 11/20/2025 Performance and UI fixes. 1.0.5 11/14/2025 performance Improvements and new UI themes added. 1.0.4 11/10/2025 Bug fixes and performance updates. 1.0.3 11/07/2025 Minor UI updates and performance fixes. 1.0.2 11/01/2025 UI Improvements.
Meditation view update.
Minor bug fixes. 1.0.1 10/27/2025 1.0 10/23/2025