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.