DopaSprint — ADHD-Friendly Productivity App with Micro-Sprints

Finally, a productivity app that works WITH your ADHD brain. Brain dump tasks, sprint through them in short bursts, and see real proof of progress — no guilt, no shame. Free to start.

How It Works

Brain Dump — Pour out everything in your head. Messy is fine.
Sort — Categorize tasks one at a time into sprint categories.
Pick a Priority — Choose ONE thing that matters most today.
Sprint — Work in short, timed bursts. Timer counts up, not down.
Review — See what you actually accomplished today.

Key Features

Micro-sprint timer for short focused work sessions
AI-powered task breakdown into 5–15 minute subtasks
AI motivational nudges to overcome task paralysis
AI work pattern analysis (14-day review)
Guard rails to prevent burnout — no shame notifications
Configurable hard stop to prevent hyperfocus burnout
Daily priority system to reduce decision fatigue
Work log with mood tracking
Recurring tasks (daily, weekly, monthly)
Quick capture shortcut (⌘K / Ctrl+K)
Progressive Web App — install on phone or desktop
Dark mode
Available in English, 繁體中文, and 简体中文

DopaSprint vs Other Productivity Tools

Feature	DopaSprint	Pomodoro	Todoist	Notion
Designed for ADHD	✓ Built for ADHD	✗ Generic	✗ Generic	✗ Generic
Timer style	Counts UP (no anxiety)	25-min countdown	No timer	No timer
Task paralysis support	✓ AI nudges + brain dump	✗	✗	✗
Guard rails / burnout prevention	✓ Smart time boundaries	✗ Fixed breaks only	✗	✗
AI task breakdown	✓ 5–15 min subtasks	✗	✗	✗
Brain dump capture	✓ Dedicated mode	✗	✗ Inbox only	✗
Daily priority (1 thing)	✓	✗	✗	✗
Work log with mood	✓	✗	✗	✗
Free tier	✓ 50 tasks, 50 AI/mo	✓ (most apps)	✓ 5 projects	✓ Limited

Pricing

Feature	Free ($0)	Standard ($4.99/mo)	Premium ($9.99/mo)
Active tasks	50	Unlimited	Unlimited
AI credits / month	50	500	2,000
History	7 days	12 months	Unlimited
Data export	✗	✓	✓
Recurring tasks	✓	✓	✓
Dark mode	✓	✓	✓
Credit card required	No	Yes	Yes

Frequently Asked Questions

What is DopaSprint?: DopaSprint is a productivity app designed specifically for people with ADHD. It uses micro-sprints — short, timed work bursts — to help you build momentum without burnout. The core loop is: brain dump your tasks, sort them, pick one priority, sprint through them, and review what you accomplished.
Is DopaSprint free?: Yes. The free tier includes up to 50 active tasks, 50 AI credits per month, and 7 days of history. No credit card required. Paid plans start at $4.99/month for unlimited tasks and expanded AI features.
How is DopaSprint different from other productivity apps?: Unlike traditional task managers that assume linear focus and sustained attention, DopaSprint is built around how ADHD brains actually work. It uses short sprints instead of long sessions, limits you to one daily priority to reduce decision fatigue, provides guard rails to prevent burnout, and never uses shame-based notifications. The timer counts UP instead of down to reduce anxiety.
Does DopaSprint have AI features?: Yes. DopaSprint includes AI-powered task breakdown (splits overwhelming tasks into 5–15 minute subtasks), AI motivational nudges to help overcome task paralysis, and AI work pattern analysis that reviews your last 14 days of activity to identify productivity patterns.
What platforms does DopaSprint support?: DopaSprint is a Progressive Web App (PWA) that works on all modern browsers including Chrome, Firefox, Safari, and Edge. You can install it on your phone or desktop for an app-like experience. It supports English, Traditional Chinese (繁體中文), and Simplified Chinese (简体中文).
What is a micro-sprint?: A micro-sprint is a short, timed work session where you focus on tasks from a single category. Unlike Pomodoro timers with fixed durations, DopaSprint's timer counts up so you can work as long as your focus lasts. When you're done, you rate the sprint and see what you accomplished.

ADHD Productivity Guides

How to Overcome ADHD Task Paralysis — Task paralysis in ADHD is a neurological executive-function bottleneck, not laziness. This guide explains the dopamine-and-prefrontal-cortex mechanism and presents seven concrete strategies — including the two-minute rule, body doubling, brain dumps, micro-sprints, and externalizing working memory — to reliably break out of the freeze.
Micro-Sprints vs Pomodoro for ADHD — Pomodoro's fixed 25-minute countdown creates anxiety, ignores hyperfocus windows, and punishes flow states. Micro-sprints use a count-up timer, variable length, and category-based work to match the way ADHD attention actually behaves.
Best ADHD Apps in 2026: 10 Tools Reviewed — An ADHD-Friction-scored comparison of ten productivity apps across timer style, brain-dump support, decision-fatigue reduction, burnout prevention, and pricing — covering DopaSprint, Todoist, Focusmate, Forest, Notion, Goblin.tools, Motion, Sunsama, Morgen, and Thawly.
The Brain Dump Method for ADHD — ADHD working memory is shorter and more interruptible than neurotypical working memory. Brain dumping — pouring every thought onto a page or screen with no filter — externalizes that load, frees attention for the task in front of you, and creates a sortable surface you can act on later.
How to Start a Task with ADHD: A Practical Guide to Task Initiation — Task initiation is one of the seven core executive functions and the one ADHD brains struggle with most. This guide explains the prefrontal-cortex and dopamine mechanism behind starting difficulty, then walks through five concrete steps — shrinking the task, defining the physical first action, externalizing working memory, removing decisions, and using a count-up timer — that lower the activation threshold instead of fighting it.
ADHD Overwhelm: Why It Happens and How to Get Unstuck — ADHD overwhelm happens when the cognitive load on a working memory system with lower capacity exceeds what the prefrontal cortex can sort and prioritize. The result is shutdown: every task feels equally urgent, decisions become impossible, and the body freezes. This guide covers the neurological mechanism, five early warning signs, and five evidence-based strategies — brain dumping, single-priority focus, body-doubling, environment changes, and physical first actions — to break the loop.

DopaSprint — 專為 ADHD 設計的生產力應用程式

終於有一款與你的 ADHD 大腦合作的生產力工具。快速傾倒任務、短跑衝刺完成、看到真實的進步證明——沒有罪惡感、沒有羞恥感。免費開始使用。

運作方式

腦內傾倒——把腦中所有想法倒出來，雜亂也沒關係。
分類——逐一將任務歸入衝刺類別。
選擇優先——選一件今天最重要的事。
衝刺——計時短跑，計時器向上計數，不倒數。
回顧——看看你今天實際完成了什麼。

DopaSprint 與其他工具比較

功能	DopaSprint	番茄鐘	Todoist	Notion
專為 ADHD 設計	✓	✗	✗	✗
計時方式	向上計數	25分鐘倒數	無計時	無計時
任務癱瘓支援	✓ AI 推動 + 腦內傾倒	✗	✗	✗
防燃盡護欄	✓	✗	✗	✗
AI 任務拆解	✓	✗	✗	✗

定價

功能	免費 ($0)	標準 ($4.99/月)	高級 ($9.99/月)
任務數	50	無限	無限
AI 額度/月	50	500	2,000
歷史記錄	7 天	12 個月	無限
資料匯出	✗	✓	✓

DopaSprint — 专为 ADHD 设计的生产力应用

终于有一款与你的 ADHD 大脑合作的生产力工具。快速倾倒任务、短跑冲刺完成、看到真实的进步证明——没有罪恶感、没有羞耻感。免费开始使用。

运作方式

脑内倾倒——把脑中所有想法倒出来，杂乱也没关系。
分类——逐一将任务归入冲刺类别。
选择优先——选一件今天最重要的事。
冲刺——计时短跑，计时器向上计数，不倒数。
回顾——看看你今天实际完成了什么。

DopaSprint 与其他工具比较

功能	DopaSprint	番茄钟	Todoist	Notion
专为 ADHD 设计	✓	✗	✗	✗
计时方式	向上计数	25分钟倒数	无计时	无计时
任务瘫痪支持	✓ AI 推动 + 脑内倾倒	✗	✗	✗
防燃尽护栏	✓	✗	✗	✗
AI 任务拆解	✓	✗	✗	✗

定价

功能	免费 ($0)	标准 ($4.99/月)	高级 ($9.99/月)
任务数	50	无限	无限
AI 额度/月	50	500	2,000
历史记录	7 天	12 个月	无限
数据导出	✗	✓	✓

Explore DopaSprint — full content corpus available at /llms-full.txt:

DopaSprint — ADHD Productivity App — DopaSprint is a productivity app built for ADHD brains. Brain dump every task, sort them into emotional-energy categories, pick a single daily priority, and work in count-up micro-sprints. Free tier with 50 tasks and 50 AI credits per month, no credit card required.
DopaSprint Pricing — Three tiers: Free ($0) with 50 tasks, 50 AI credits/month and 7-day history; Standard ($4.99/month) with unlimited tasks, 500 AI credits and 12-month history with export; Premium ($9.99/month) with unlimited tasks, 2,000 AI credits and unlimited history. The Free tier requires no credit card.
How DopaSprint Works — DopaSprint solves ADHD-specific productivity friction: task paralysis, decision fatigue, hyperfocus burnout, and shame-based notifications. The five-step loop is Brain Dump → Sort → Pick One Priority → Sprint → Review. The timer counts up, not down, to remove anxiety. AI features include task breakdown into 5–15 minute subtasks, motivational nudges, and 14-day work-pattern analysis.
ADHD Productivity Guides — Free, evidence-based long-form guides on ADHD productivity strategies — task paralysis, micro-sprints vs Pomodoro timing, externalizing working memory through brain dumps, and an honest comparison of ADHD-focused productivity tools.
How to Overcome ADHD Task Paralysis — Task paralysis in ADHD is a neurological executive-function bottleneck, not laziness. This guide explains the dopamine-and-prefrontal-cortex mechanism and presents seven concrete strategies — including the two-minute rule, body doubling, brain dumps, micro-sprints, and externalizing working memory — to reliably break out of the freeze.
Micro-Sprints vs Pomodoro for ADHD — Pomodoro's fixed 25-minute countdown creates anxiety, ignores hyperfocus windows, and punishes flow states. Micro-sprints use a count-up timer, variable length, and category-based work to match the way ADHD attention actually behaves.
Best ADHD Apps in 2026: 10 Tools Reviewed — An ADHD-Friction-scored comparison of ten productivity apps across timer style, brain-dump support, decision-fatigue reduction, burnout prevention, and pricing — covering DopaSprint, Todoist, Focusmate, Forest, Notion, Goblin.tools, Motion, Sunsama, Morgen, and Thawly.
The Brain Dump Method for ADHD — ADHD working memory is shorter and more interruptible than neurotypical working memory. Brain dumping — pouring every thought onto a page or screen with no filter — externalizes that load, frees attention for the task in front of you, and creates a sortable surface you can act on later.
How to Start a Task with ADHD: A Practical Guide to Task Initiation — Task initiation is one of the seven core executive functions and the one ADHD brains struggle with most. This guide explains the prefrontal-cortex and dopamine mechanism behind starting difficulty, then walks through five concrete steps — shrinking the task, defining the physical first action, externalizing working memory, removing decisions, and using a count-up timer — that lower the activation threshold instead of fighting it.
ADHD Overwhelm: Why It Happens and How to Get Unstuck — ADHD overwhelm happens when the cognitive load on a working memory system with lower capacity exceeds what the prefrontal cortex can sort and prioritize. The result is shutdown: every task feels equally urgent, decisions become impossible, and the body freezes. This guide covers the neurological mechanism, five early warning signs, and five evidence-based strategies — brain dumping, single-priority focus, body-doubling, environment changes, and physical first actions — to break the loop.
Privacy Policy — DopaSprint stores only the data needed to operate the app (account, tasks, sprint logs, subscription state). No client-side encryption is used because AI features require plaintext. Account deletion permanently clears all personal data within 7 tables. GA4 analytics is consent-gated.
Terms of Service — Terms governing use of DopaSprint, including acceptable use, subscription billing handled by Stripe, cancellation rights, and standard liability disclaimers.

How to Overcome ADHD Task Paralysis

Task paralysis in ADHD is a neurological executive-function bottleneck, not laziness. This guide explains the dopamine-and-prefrontal-cortex mechanism and presents seven concrete strategies — including the two-minute rule, body doubling, brain dumps, micro-sprints, and externalizing working memory — to reliably break out of the freeze.