ADHD Diary App

The problem with journaling and ADHD

Let's be honest: if you have ADHD, you've probably started a journal at least three times. Maybe five. The blank page feels either paralyzing or boring. You forget it exists for weeks, then feel guilty, then abandon it entirely.

But here's the thing – research suggests journaling actually helps ADHD brains. Writing things down gets them out of the mental pinball machine. The trick is finding an approach that doesn't require willpower you don't have.

What helps (and what doesn't)

Forget "morning pages" or elaborate bullet journals. Those work for some people, but they require consistency that's hard with ADHD. What tends to work better:

• Low friction. If it takes more than 10 seconds to start writing, you won't. Apps beat paper because they're already in your pocket.
• No pressure for length. One sentence is fine. "Today was garbage" is a valid entry. [Source]
• Prompts help. An empty page is the enemy. "What's one thing that went okay today?" is easier than freewriting.
• Forgiving design. You'll skip days. The app shouldn't guilt you about it. [Source]

Apps worth trying

There's no perfect ADHD diary app, but these are designed with the right ideas:

• Lunatask – combines journaling with to-dos and habit tracking. Everything encrypted, which matters if you're writing honestly about your brain. [Details]
• Flarey – specifically for tracking ADHD and depression symptoms over time. Useful if you're trying to see patterns. [Details]
• ADHD Journal – simple Android app with password protection. Nothing fancy, which might be exactly what you need. [Play Store]

The real point

A diary won't cure ADHD. But it can help you understand yourself better – notice when you're struggling, see what actually helps over time, and stop relying entirely on your unreliable memory.

Start small. One line a day. If you skip a week, start again without beating yourself up. The tool matters less than just doing it.