Comment by s-video

I'm an adult with ADHD but this doesn't appeal to me because I've already found behavioral techniques that work really well for ~free.

I'll try and describe one briefly: I use a free app called Virtual Motivaider[1] to make my phone vibrate every 2 to 6 minutes. I'll print a sheet[2] that has a table with two columns. Every row is the same: the first column has the text "Am I on Task?" and the second column has two check boxes, "[ ] Yes [ ] No". When I start a task that I typically struggle to hold my attention to, I start the app, and when I feel the vibration, I check off if I was on task or not. I picked the 2 to 6 minutes interval arbitrarily; there could be many other intervals that work just as well. There's also probably other apps out there that just vibrate at a user-set interval.

This has worked extremely well for me. It seems that just recording a behavior can increase it or decrease it in the direction that you want.

I learned about this from a textbook called "Applied Behavior Analysis" by Cooper et al, in a chapter titled "Self-Management". If my technique (technically known as "self-monitoring of attention" or "self-monitoring of on task behavior") sounds interesting, I would recommend finding a pdf of that book and reading that chapter. It has some vocabulary that's defined earlier in the book, so you can just look them up in the index or glossary as you read. The book and the field it hails from can be annoyingly dogmatic, though.

I'll stop talking about it for now, but I do like to share this whenever adult ADHD comes up because its helped me dramatically, and much more so than any professionally-run special education program I was in or popular psychology book about habits or getting things done. OP, I haven't looked at your app or page too deeply so maybe you're already doing something like this or other behavioral techniques, but if you're not, it might be worth checking out.

[1] The company that made Virtual Motivaider also sells (well, they stopped producing them because of COVID difficulties, but they're currently trying to get them back) a physical product called Motivaider. It looks like a digital kitchen timer but it just does the same thing as the app. I bought one after using the app for some time, and while the app worked very well, the physical product has some nice benefits, like a very distinct and quiet vibration, and a lot less friction to start a new session.

[2] Printing out new sheets for each task, or printing out a lot and then having to get one for each task, turned out to be pretty inconvenient, so I've since compressed the table into a 2 row by 15 column one, where in the first column the first row has a "Y" and the second one has an "N". The rest of the columns are for putting an x in the Y or N row. I fit 6 of these in a 6 x 9 inch document, made a pdf of 100 of these pages, then used a print on demand service to print a spiral bound book of it, which I carry with me between work and home. This has eliminated a ton of friction and I've ended up using this technique much more often.