A circadian rhythm app for ADHD

A to-do list is a decision, and decisions are expensive on a low-energy morning. ARC shows one next step at a time, timed to your energy.

Download on theApp Store

The Problem

✕Afternoon crashes derailing focus
✕Time blindness and unstructured days
✕Difficulty winding down at night
✕Revenge bedtime procrastination

How ARC Helps

ARC isn't an ADHD treatment and doesn't replace your clinician or medication. What it does is hold the timing for you: one next step at a time, a morning light timer that starts at your real sunrise, and a caffeine cutoff that updates with every drink.

Key Features

✓One next step at the top of a short day plan
✓Focus blocks placed at your peak
✓Live caffeine decay tracking
✓Notifications for your coffee window, caffeine cutoff and wind-down

A Day with ARC

ARC opens with one sentence explaining why you feel the way you do right now, and one next step at the top of a short day plan. Tap Not now and the next-best step surfaces instead; nothing piles up into a list you have to triage.

The morning light timer starts from your real sunrise and runs on your Lock Screen, so you don't have to remember to stop it. Your last safe coffee updates every time you log a cup, which helps with the late-afternoon "one more" that quietly pushes bedtime back.

Why Timing Matters with ADHD

Research suggests many adults with ADHD have a later body clock: melatonin tends to rise later in the evening, which is part of why bedtime keeps sliding. Our ADHD and delayed sleep phase guide covers the research, and this post on ADHD and melatonin timing covers practical fixes.

For building structure into the day itself, see ADHD, dopamine and a focus routine.

What ARC Won't Do

ARC doesn't diagnose or treat ADHD, doesn't replace your clinician or medication, and won't tell you to change either. It's a timing tool: light, caffeine, focus and wind-down, arranged around your own body clock.

Find Your Chronotype

ADHD is linked with later body clocks, and evening types (Wolves) are more common among people with ADHD. Take the 2-minute quiz to estimate your chronotype.

Take Chronotype Quiz

Questions from ADHD

Does ARC help with ADHD?▼

It helps with timing, which is often the hard part: one step at a time, light at the right moment, and caffeine that doesn't wreck tonight's sleep. It doesn't treat ADHD. Talk to your clinician about symptoms or medication.

Will it nag me?▼

Notifications sit behind five toggles (morning, caffeine, energy, wind-down and extras), and you can switch any of them off.

Do I need a wearable?▼

No. ARC works from one-tap check-ins and the drinks you log. It doesn't read Apple Health or connect to a watch or ring.

ARC is a wellness app, not a medical device. If sleep problems persist, talk to a doctor.