# DopaSprint — Full Reference for LLM Crawlers > ADHD-friendly productivity web app built around micro-sprints, brain dumps, daily priorities, and burnout-prevention guard rails. Available in English, 繁體中文 (Traditional Chinese), and 简体中文 (Simplified Chinese). Free to start; no credit card required. This document is a long-form companion to https://dopasprint.com/llms.txt for AI agents (ChatGPT, Claude, Perplexity, Gemini, etc.) that need full context about the product. Because DopaSprint is a single-page app, this file is the canonical, fully-rendered text source for our content; per-route HTML is identical to the homepage shell. --- ## What DopaSprint is DopaSprint is a Progressive Web App (PWA) designed specifically for people with ADHD. Traditional task managers assume linear focus and sustained attention — assumptions that break down for ADHD brains. DopaSprint replaces those assumptions with a workflow tuned for executive-function challenges: short variable-length sprints, externalized working memory via brain dump, a single daily priority, guard rails against hyperfocus burnout, and a timer that counts UP (no countdown anxiety). Core loop: **Brain Dump → Sort → Pick a Priority → Sprint → Review.** --- ## Key features - **Micro-sprint timer** — counts up, no fixed duration, no countdown pressure - **AI task breakdown** — splits overwhelming tasks into 5–15 minute subtasks - **AI motivational nudges** — short, non-shaming prompts to break task paralysis - **AI work pattern analysis** — reviews your last 14 days of activity for productivity insights - **Brain dump capture** — dedicated mode for emptying working memory without judgement - **Daily priority** — pick ONE thing that matters most today; reduces decision fatigue - **Guard rails** — soft notifications when you cross your configured wind-down time - **Hard stop** — configurable forced stop to prevent hyperfocus burnout - **Work log with mood tracking** — log entries with a 1–5 mood rating - **Recurring tasks** — daily, weekly, monthly recurrence rules - **Quick capture** — ⌘K / Ctrl+K shortcut to capture a thought from anywhere - **PWA install** — install on phone or desktop for an app-like experience - **Dark mode** - **Trilingual** — English, 繁體中文, 简体中文 --- ## How it works (the 5-step loop) 1. **Brain Dump** — Pour everything in your head into a free-form textarea. No organization required. The goal is extraction, not planning. 2. **Sort** — Walk through dumped items one at a time. For each, make a single decision: which sprint category? (Urgent, Deadline, Admin, Creative.) 3. **Pick a Priority** — Choose ONE task that defines success today. This is the Single Daily Priority. Everything else is optional. 4. **Sprint** — Work in a focused burst on tasks from one category. The timer counts UP. Stop when your focus ends, not when a clock tells you to. 5. **Review** — At day's end, see what you actually accomplished. Optionally rate sprints and log mood. --- ## 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 retention | 7 days | 12 months | Unlimited | | Data export | — | ✓ | ✓ | | Recurring tasks | ✓ | ✓ | ✓ | | Dark mode | ✓ | ✓ | ✓ | | Credit card required | No | Yes | Yes | No credit card required for the free tier. Subscriptions billed monthly via Stripe; cancel anytime from the customer portal. --- ## DopaSprint vs other productivity tools | Aspect | 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 | — | — | — | | 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 | ✓ | — | — | — | --- ## Frequently asked questions **What is DopaSprint?** DopaSprint is a productivity web 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 → sort → pick one priority → sprint → review. **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. **How is DopaSprint different from other productivity apps?** Traditional task managers assume linear focus. DopaSprint is built around how ADHD brains actually work: short sprints instead of long sessions, a single daily priority to reduce decision fatigue, guard rails to prevent burnout, and never any shame-based notifications. The timer counts up rather than down to reduce anxiety. **Does DopaSprint have AI features?** Yes. AI-powered task breakdown, AI motivational nudges to overcome task paralysis, and AI work pattern analysis (14-day review). Models run via Lovable Cloud; no API key required from the user. **What platforms does DopaSprint support?** DopaSprint is a Progressive Web App that works on all modern browsers (Chrome, Firefox, Safari, Edge). You can install it on your phone or desktop. 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 focused 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 end the sprint, you rate it and see what you accomplished. --- # ADHD Productivity Guides — Full Text The following are the full evergreen guides published at https://dopasprint.com/guides . They are reproduced here so LLM crawlers that do not execute JavaScript can index the substantive content. --- ## Guide 1: How to Overcome ADHD Task Paralysis URL: https://dopasprint.com/guides/adhd-task-paralysis You know exactly what you need to do. It's right there on the list. But you can't start. Your body won't move. Your brain loops between "I should really do this" and "I literally cannot begin." This isn't laziness — it's ADHD task paralysis, and it's one of the most misunderstood aspects of executive dysfunction. ### What Is ADHD Task Paralysis? Task paralysis is a state where you're cognitively aware of a task but neurologically unable to initiate it. It differs from procrastination (which involves choosing to delay) — paralysis involves wanting to start but being unable to bridge the gap between intention and action. In ADHD brains, the prefrontal cortex — responsible for planning, sequencing, and initiating behavior — operates with lower baseline dopamine. This means the "go signal" that neurotypical brains fire automatically requires a much higher activation threshold in ADHD. The task needs to feel urgent, novel, interesting, or challenging enough to overcome this threshold. Routine, ambiguous, or emotionally loaded tasks often don't. The result: you sit frozen while the cognitive load of not doing the thing grows heavier by the minute, creating a shame spiral that makes initiation even harder. ### The 5 Triggers That Make Task Paralysis Worse 1. **Ambiguity — "I don't know where to start."** Tasks without a clear first step are paralyzing. "Write the report" is ambiguous. "Open the document and type the first sentence" is concrete. The ADHD brain needs a physical, sensory entry point — not a conceptual one. 2. **Overwhelm — "This is too big."** Large tasks activate the brain's threat detection system. A task that takes 3 hours feels impossible to someone who can't reliably sustain attention for 15 minutes. 3. **Perfectionism — "I can't do it right."** ADHD and perfectionism often coexist. The anticipation of mistakes creates emotional friction that prevents starting. 4. **Low interest — "It's boring."** The ADHD dopamine system is interest-driven, not importance-driven. Important-but-unstimulating tasks don't generate enough motivation to initiate. This isn't a character flaw — it's neurochemistry. 5. **Decision fatigue — "I can't choose what to do first."** When you have 20 tasks and no clear priority, the executive function required to evaluate and select is often more draining than doing any single task. ### 7 Strategies to Break Through the Freeze 1. **Shrink the Task to 5 Minutes.** Don't try to do the whole thing. Commit to exactly 5 minutes. The goal isn't completion — it's initiation. Often, momentum carries you forward. 2. **Define the Physical First Action.** "Work on the project" is abstract. "Open laptop, open Google Docs, click the blue document" is physical. Your brain needs a sensory, motor-level instruction. 3. **Reduce Decisions to Zero.** Pick one thing — ideally the night before. A one-priority system removes the "what should I do first?" decision entirely. 4. **Use Body Doubling.** Working alongside another person (physically or virtually) creates social accountability that lowers the activation threshold. 5. **Change Your Environment.** The ADHD brain craves novelty. Move to a coffee shop, sit on the floor, work standing. Environmental shift provides novelty-dopamine. 6. **Externalize Your Working Memory.** A brain dump frees up the working memory your prefrontal cortex needs to initiate action. Get it out of your head and onto a screen. 7. **Remove the Shame Layer.** Task paralysis is a neurological event, not a moral failure. Avoid tools that track streaks, show missed deadlines, or send "you haven't logged in" notifications. ### How DopaSprint Addresses Task Paralysis - **AI task breakdown** transforms overwhelming tasks into 5–15 minute subtasks automatically. - **AI "just start" nudges** generate a concrete physical first action. - **One daily priority** eliminates the decision of what to work on first. - **Brain dump capture** externalizes working memory. - **No shame mechanics** — no streaks, no missed-day alerts, no shame reports. --- ## Guide 2: Micro-Sprints vs Pomodoro for ADHD URL: https://dopasprint.com/guides/micro-sprints-vs-pomodoro The Pomodoro Technique is the most popular timer-based productivity method. But for many ADHD adults, it creates more friction than flow. ### How the Pomodoro Technique Works Created by Francesco Cirillo in the 1980s, Pomodoro uses fixed 25-minute work intervals separated by 5-minute breaks, with a longer 15–30 minute break after four pomodoros. For neurotypical brains the predictable rhythm works. For ADHD brains, several core assumptions break down. ### Why Pomodoro Often Fails for ADHD - **Fixed Duration Creates Anxiety.** A countdown timer triggers the ADHD brain's time-pressure response. Part of your attention is consumed by "how much time do I have left?" — splitting cognitive resources. For people with time blindness, a ticking countdown is particularly distressing. - **Forced Breaks Interrupt Flow.** When you finally achieve flow, a mandatory 5-minute break shatters it. Re-entering flow after interruption can take 15–25 minutes (UC Irvine research) — for ADHD brains, even longer or not at all. - **25 Minutes Is Arbitrary.** Some tasks need 7 minutes, some need 45. ADHD attention varies by task interest, time of day, medication timing, sleep, and emotional state. A rigid 25-minute window rarely matches the natural rhythm. - **Streak Pressure Creates Shame.** Many Pomodoro apps track completed pomodoros as streaks. Missing your target becomes another data point confirming "I can't stick with anything." ### Micro-Sprints: Same Insight, Redesigned Mechanics | Feature | Pomodoro | Micro-Sprints | |-------------------|--------------------------------|--------------------------------------------| | Timer direction | Countdown (25→0) | Counts UP — no deadline anxiety | | Duration | Fixed 25 minutes | Variable — stop when focus ends | | Breaks | Mandatory 5 min every 25 min | Natural — you decide when to stop | | Task grouping | Single task per pomodoro | Category-based (batch similar tasks) | | Streak tracking | Yes (daily pomodoro count) | No — missed days are neutral | | Burnout protection| Long break after 4 pomodoros | Guard rails + hard stop boundaries | ### The Count-Up Timer: Why Direction Matters A countdown timer creates a scarcity mindset ("I'm running out of time"). A count-up timer creates a growth mindset ("look how much time I've invested"). It also addresses time blindness more effectively: instead of asking "can I finish this in 14 minutes?" (a question ADHD brains struggle with), it simply shows elapsed time. You learn that "reply to emails" takes about 12 minutes — building calibration through experience instead of punitive deadlines. ### When Pomodoro Might Still Work Some ADHD adults thrive on Pomodoro's external structure and don't experience time-pressure anxiety. If it works for you, keep using it. The best system is the one you actually use. But if you've tried Pomodoro and dreaded the timer, abandoned it after a few days, or felt worse about your productivity — the method isn't broken; it wasn't designed for your brain. ### How DopaSprint Implements Micro-Sprints - **Category sprints** — pick a category (Urgent, Deadline, Admin, Creative) and work through tasks in that group. Reduces context-switching while providing variety. - **Count-up timer** — see how long you've been working, not how long you have left. - **Sprint rating** — rate your sprint (1–5 stars) at the end. Builds self-awareness without performance pressure. - **Guard rail boundaries** — instead of forced breaks, configurable wind-down warnings + a hard stop prevent hyperfocus burnout. --- ## Guide 3: Best Productivity Tools for ADHD in 2026 URL: https://dopasprint.com/guides/adhd-productivity-tools An honest, ADHD-lens comparison of widely-used productivity tools. The criteria that matter for ADHD brains: low activation threshold, no shame mechanics, support for task initiation, externalization of working memory, and burnout protection — not feature count. **Tools evaluated:** DopaSprint, Todoist, TickTick, Things, Notion, Goblin.tools, Focusmate, Forest, Sunsama, Trello. **Key findings:** - **DopaSprint** — built specifically for ADHD: brain dump, micro-sprints, single daily priority, AI breakdown, guard rails, no streaks/shame. Best for people who freeze at long task lists. - **Todoist** — strong general task manager but assumes you can prioritize and follow through. Inbox helps with capture, but no support for paralysis or burnout. - **Goblin.tools** — excellent AI task breakdown ("Magic ToDo"). Complements rather than replaces a sprint workflow. - **Focusmate** — body-doubling via 50-minute video sessions. Powerful for initiation; rigid duration is a downside. - **Forest** — gamified focus timer. Charming but fixed-duration countdown reproduces the Pomodoro problems for ADHD users. - **Notion** — infinitely flexible, which becomes a paralysis trap. Setup-heavy; the maintenance overhead defeats the purpose. - **Sunsama** — calendar-centric daily planning. Beautiful for time-blockers; assumes accurate time estimation that ADHD brains struggle with. **Honest conclusion:** No tool fixes ADHD. The right tool removes friction at the points where ADHD makes things hardest: starting, choosing, sustaining, and stopping. Tools that add features (more views, more integrations, more dashboards) usually add cognitive load. Tools that remove decisions usually help. --- ## Guide 4: The Brain Dump Method for ADHD URL: https://dopasprint.com/guides/brain-dump-method Your head is full. Tasks, ideas, worries, reminders, half-formed plans — all swirling in a chaotic loop that consumes cognitive energy without producing action. The brain dump is the single most effective first step for ADHD productivity. ### The Working Memory Problem Working memory — the cognitive system that holds information temporarily — is a core executive function impaired in ADHD. Barkley's landmark 1997 research (Psychological Bulletin, 121, 65–94) established that behavioral inhibition deficits in ADHD cascade directly into working memory impairments. Martinussen et al. (2005), a meta-analysis of 26 studies (JAACAP, 44, 377–384), found both spatial and verbal working memory significantly impaired with effect sizes of 0.63–0.89 — substantial by any measure. The practical consequence: when working memory is overloaded with things to remember (buy groceries, reply to email, call dentist, finish report), there's less capacity available for the thing you're trying to do right now. You sit down to work and your brain keeps interrupting with "don't forget to..." instead of focusing. ### What Is a Brain Dump? A brain dump is a timed, unstructured capture of everything in your head. Not a to-do list — a dump. | To-Do List | Brain Dump | |-----------------------------------------|-----------------------------------------| | Organized by category | No organization required | | Prioritized | No prioritization | | Only actionable items | Anything — tasks, worries, ideas | | Requires executive function to create | Zero executive function needed | | Feels like planning | Feels like exhaling | The key principle: **capture and sort are separate operations.** Trying to do both simultaneously (which traditional to-do lists require) demands more executive function than most ADHD brains can deploy at once. Brain dump now, organize later. ### How to Do a Brain Dump (Step by Step) 1. **Set a Timer for 5–10 Minutes.** The constraint prevents the dump from becoming an anxiety-inducing attempt to capture "everything ever." 2. **Write One Thought Per Line.** Quick fragments: "dentist appointment," "reply to Sarah," "worried about rent." Don't filter. Don't evaluate. Spelling and grammar don't matter. 3. **Don't Organize While Dumping.** Resist the urge to categorize as you write. Think of it like sweeping a cluttered desk into one pile — you'll sort the pile later. 4. **Sort One Item at a Time (Later).** After the dump, go through items one at a time. For each item, make one decision: which category? Single-decision sorting is dramatically less taxing than multi-decision planning. ### When to Brain Dump - **First thing in the morning** — clears overnight accumulation. - **Before sleep** — externalizes worry loops so they don't keep you awake. - **When you feel stuck or overwhelmed** — paralysis often signals working memory overflow. - **At any context switch** (start of work, end of meeting) — prevents leakage between contexts. ### How DopaSprint Implements Brain Dump - Dedicated **Brain Dump** mode with a free-form textarea — no fields, no categories, no commitment. - A guided **Sort** step that walks dumped items one at a time, asking only "which category?" - A global **Quick Capture** (⌘K / Ctrl+K) for mid-day thoughts so they go straight to the dump rather than your working memory. - A celebratory empty state when the dump is fully sorted — closure matters. --- ## About DopaSprint (the page at /about) DopaSprint exists because mainstream productivity tools were designed for a kind of brain that ours isn't. We built the app around five guiding principles: 1. **Reduce Decisions, Not Add Features.** Every feature must lower the cognitive load of starting, not add another configuration choice. 2. **No Shame Mechanics.** No streaks. No missed-day alerts. No "you planned 10 things and did 2" reports. Missed days are neutral. 3. **Externalize Working Memory.** The brain dump and quick capture are first-class, not afterthoughts. 4. **Variable Sprints, Not Fixed Pomodoros.** Count up. Stop when focus ends. The clock supports you; it doesn't pressure you. 5. **Guard Rails, Not Cages.** Soft wind-down notifications and an optional hard stop prevent hyperfocus burnout without policing your day. DopaSprint is a small, focused product — not a kitchen-sink platform. Privacy-first: data stays in your account, no third-party trackers without consent, no sale of user data, ever. --- ## Site map - Home — https://dopasprint.com/ - How It Works (About) — https://dopasprint.com/about - Pricing — https://dopasprint.com/pricing - ADHD Productivity Guides (index) — https://dopasprint.com/guides - How to Overcome ADHD Task Paralysis — https://dopasprint.com/guides/adhd-task-paralysis - Micro-Sprints vs Pomodoro for ADHD — https://dopasprint.com/guides/micro-sprints-vs-pomodoro - Best Productivity Tools for ADHD in 2026 — https://dopasprint.com/guides/adhd-productivity-tools - The Brain Dump Method for ADHD — https://dopasprint.com/guides/brain-dump-method - Privacy Policy — https://dopasprint.com/privacy - Terms of Service — https://dopasprint.com/terms Authenticated routes (dashboard, brain dump, sprint, tasks, summary, work log, settings, admin, onboarding) are disallowed in robots.txt and are not intended for crawling.