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All problems

I can't sleep

Wind-down routines, soundscapes and sleep tools.

Try this first

A 3-step starter

  1. 1

    Same wake time

    Keep wake-up steady, even on weekends.

  2. 2

    Screens down

    Set a wind-down alarm an hour before bed.

  3. 3

    Park your thoughts

    Write tomorrow's worries on paper before lights out.

Tools that help

15 tools

Focus Bear

Apps

Focus app

I can't focus at workI can't start tasks
View

Routinery

Apps

Routine app

I can't start tasksI lose track of time
View

Fabulous

Apps

Habit app

I can't start tasksI can't sleep
View

Brain.fm

Sleep and sound

Focus music

I can't focus at workI can't sleep
$14.99/month
View

Endel

Sleep and sound

Soundscapes

I can't focus at workI can't sleep
View

Loop Earplugs

Fidget and sensory

Sensory product

I can't focus at workI can't sleep
View

Headspace

Sleep and sound

Meditation/sleep app

Feelings hit hard / rejection stingsI can't sleep
View

Calm

Sleep and sound

Meditation/sleep app

I can't sleepFeelings hit hard / rejection stings
View

CBT-i Coach

Sleep and sound

US VA app

I can't sleep
Free
View

Eargasm

Apps

Earplugs

Noise and fidgeting get in the wayI can't sleep
View

Bearaby

Apps

Weighted blanket

Noise and fidgeting get in the wayI can't sleep
Weighted blanket from $199
View

Gravity Blankets

Apps

Weighted blanket

Noise and fidgeting get in the wayI can't sleep
View

Muse headband

Sleep and sound

Headband that reads brain activity during meditation and plays sound cues as feedback through an app

Feelings hit hard / rejection stingsI can't sleep
View

Northern Light Technologies light therapy lamps

Apps

Light therapy lamp (talk to your doctor)

I can't sleep
Canada
View

DAVID Delight Pro

Sleep and sound

Light and sound device (talk to your doctor)

I can't sleepI can't focus at work
$560 USDCanada
View

Common questions

Is this about laziness?

No. These are common parts of how ADHD shows up. They are about how the brain manages tasks and attention, not about effort or character.

Can a tool diagnose or treat ADHD?

No. The tools here can help with daily life. Only a qualified professional can assess ADHD or advise on treatment.

How are tools chosen?

Each listing is checked by hand. Sponsored and Made by us items are always labelled.