The science
Every part of Dopamingo, from the shrinking timer to "tiny counts", comes from what researchers have found about attention, time and habits, much of it in people with ADHD. Here's each finding in one plain sentence, the study behind it, and how strong the evidence is.
A timer you can see
A review of 55 studies found that people with ADHD estimate and keep track of time less accurately, as if their inner clock runs at a different speed. Making time visible outside your head is one of the oldest recommendations in ADHD coaching.
A disc that shrinks as time passes, and the minutes left in your menu bar.
Habits as if-then plans
Plans written as "After X, I will Y" helped children with ADHD control impulses as well as children without ADHD in one study, and reduced switching errors in another. Across 94 studies in the general population, these plans had a medium-to-large effect on reaching goals.
Every habit is set up as a small plan: "After a work block, I will go for a walk."
Tiny counts, no streaks
In a well-known study of habit forming, it took 66 days on average for a habit to feel automatic, and missing a single day did not meaningfully set people back. Self-compassion is linked to better wellbeing in adults with ADHD.
A two-minute "tiny version" counts as a day kept. Days kept this month, never a broken streak.
A parking lot for stray thoughts
Unfinished tasks keep popping into our minds, and simply making a plan for them makes the intrusions stop. Mind wandering is one of the core everyday experiences of ADHD.
One keyboard shortcut, from any app, drops a thought into the parking lot. Sort it later.
Breadcrumbs for future you
After an interruption, people get back into a task faster when there's a clear note of what they were doing; a vague reminder is no better than none. Unfinished work also leaves "attention residue" that drags on the next task.
When a block ends you leave a line for future you, and it's the first thing you see next time.
A gentle heads-up, and a limit
In a study of 623 adults, more ADHD symptoms went with more hyperfocus: losing track of time, skipping needs, struggling to switch. A warning before an interruption makes it easier to get back on track afterwards.
A heads-up two minutes before the bell, the option to keep going, and a kind nudge to stretch after 90 minutes.
Small wins, right away
ADHD is linked to a stronger pull towards immediate rewards and less motivation from delayed ones. In everyday work, seeing small progress is one of the strongest motivators people report.
A little sound and flamingo moment when you finish, and an end-of-day list of only what went well.
Movement between blocks
A meta-analysis found exercise improved executive functions such as attention and self-control in children with ADHD, and even a single bout of moderate activity helped. Studies are mostly in children; adult research is earlier.
Walks, stretches and a short workout slot into the gaps between work blocks.
Just 5 minutes
Breaking big tasks into small first steps is a core skill in CBT for adult ADHD; in a clinical trial, 67% of adults improved with that programme, against 33% with relaxation training.
One button starts five minutes. Then decide: keep going, or land. Both count.
Focus sounds
A 2024 meta-analysis of 13 studies found a small but real benefit of white and pink noise on task performance in young people with ADHD.
Optional pink or white noise that plays only while you work. Made on your computer, nothing streamed.
Plan only the time you have
People reliably underestimate how long things take (the planning fallacy), and that's harder still with ADHD. Every switch between tasks costs focus, so small tasks are better done together.
Pick 45 minutes or "until 17:30" and the app lays out work, quick tasks and breaks to fit exactly.
Breaks built in
Students with scheduled breaks felt less tired, were in a better mood, and got the same work done faster than those choosing their own breaks. A 2025 follow-up was mixed, so Dopamingo keeps breaks flexible.
Breaks and habits are in the plan from the start, and you can always skip or extend.
Dopamingo is a focus and habit tool, not a treatment. It doesn't "boost dopamine", and it isn't a substitute for diagnosis, medication, therapy or coaching. Many of these studies were done with children or with people without ADHD; we say so where it matters, and we only build on findings we'd be happy to explain to a researcher. Spotted something we've got wrong? Tell us.
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