Stop starting every day from zero.
RoutineBuddy is your personal daily system. It holds your routines, tracks your meals, logs your health, runs your Pomodoro timer, and keeps your partner in the loop — so your brain can focus on actually living, not managing logistics.
Free to use. No credit card required. Your data stays yours.
The morning problem
For millions of people, the hardest part of the day isn't the work itself — it's the invisible mental overhead of deciding what to do, and when to do it.
Decision fatigue
Every morning you make dozens of micro-decisions before 9 AM. What to eat, what to do first, whether you took your meds. Each one drains mental energy you need for actual work.
Time blindness
ADHD brains often experience time as "now" or "not now." Without external cues, hours disappear. Tasks that were supposed to take 20 minutes consume the whole morning.
Medication management
Did you take it this morning? Did you take it twice? When it matters for your health and focus, forgetting or doubling up isn't just inconvenient — it's dangerous.
Task initiation
Knowing you need to shower doesn't help you start. The gap between intention and action is one of the most frustrating ADHD symptoms — and one the right tool can genuinely help with.
Racing thoughts
Mid-task, a random thought demands attention. If you don't write it down right away, it's gone. If you act on it, you've lost your focus. You need a safe place to dump it and come back.
Shame spirals
Most productivity apps make you feel worse when you fall behind. Red overdue tasks, missed streaks, notifications that remind you what you didn't do. RoutineBuddy is designed differently.
Who RoutineBuddy is for
Built primarily for ADHD, but useful wherever life feels like too much to manage at once.
People with ADHD
Structure without rigidity. Gentle reminders, not shame. Pomodoro focus sessions, body doubling, and a morning plan that's ready before you are.
People with RSD
Emergency Mode removes everything except what must happen. Day warnings are worded to encourage, never to punish. One step at a time.
Medication users
Log medications with scheduled times. Get gentle warnings when a dose is overdue. Track effectiveness over time so you can have better conversations with your doctor.
Accountability partners
Link your account with a partner. Know when they're in a focus session. Be present remotely — the ADHD body-doubling effect, digitised.
People building habits
Weekly goals, 7-day streaks, and a confetti celebration when you nail a full week. Low-stakes, high-reward habit loops designed around dopamine.
Anyone who forgets to eat
Plan your meals on Sunday. Answer 'what's for dinner?' once a week instead of every night. Auto-generate a shopping list from your meal plan.
Everything in one place
Each module is optional. Enable only what you need — no cognitive overload from features you don't use.
Daily Routine Checklist
Morning, lunch, dinner, and evening sections. Sub-steps for big tasks. Optimistic checkboxes that respond instantly. Completed items slide away — only what's left stays visible.
Pomodoro Focus Timer
25-minute work sessions, 5-minute breaks. Time-blindness solved with a visible countdown. Your partner gets notified when you start — ambient accountability.
Body Doubling
See live whether your connected partner is currently in a focus session. Virtual co-working, no video call required. The ADHD body-doubling effect, built into your dashboard.
Meal Planning
Build a recipe library, plan your week, and generate a shopping list automatically. Decide what to eat once — then just follow the plan.
Weekly Goals
Set quantitative goals ('run 3×') or qualitative ones ('call a friend'). Track progress daily. Complete them all and earn a confetti explosion.
Medication Tracking
Log your medications with scheduled times. Day warnings fire when a dose is overdue. Track how effective each medication feels over time.
Fitness Logging
Define workout templates with exercises, sets, and reps. Log completions with checkboxes. A compact status row on your home screen shows whether you've trained this week.
Daily Health Check-in
Log mood, energy, and sleep in under 30 seconds. See patterns over time. Know when a low-energy day needs a lighter plan — before you start.
Brain Dump
A floating capture button on every page. Tap once to dump the thought — it goes to your Inbox for later review. Your focus session stays unbroken.
Dopamine Menu
A curated list of quick, healthy rewards you pre-select when you're calm. When you need a break, pick one instead of defaulting to doom-scrolling.
Smart Day Warnings
One warning at a time, highest priority first. Gentle before urgent. Disappears when you fix it. Never a screen full of red overdue items.
Emergency Mode
One tap hides every routine except the ones you've flagged as essential. When overwhelmed, the app shrinks to what must happen — nothing more.
Getting started takes 3 minutes
You don't need to configure anything advanced to get value on day one. RoutineBuddy ships with smart defaults for everything.
Create your account
A free account keeps your data secure and synced across devices. It also lets you connect with an accountability partner.
Accept the default routines
RoutineBuddy offers a pre-made set of ADHD-friendly morning and evening routines. Accept them all or pick the ones that fit. You can edit everything later.
Open the app tomorrow morning
Your checklist is ready. Tick off items as you go. The progress ring fills. The day takes shape. That's it.
Work better together, even apart
Body doubling is one of the most effective and underused ADHD productivity strategies. Just knowing someone else is working at the same time makes it dramatically easier to stay on task — even if they can't see you.
RoutineBuddy's body doubling feature shows you live whether your connected partner is in a focus session. No video call. No calendar coordination. Just a quiet green dot that says "they're working — so can you."
Looks and feels the way you need it to
Sensory preferences matter. A high-contrast dark theme reduces eye strain for many ADHD users. A rounder, softer font can feel less clinical and more approachable. These aren't cosmetic tweaks — they affect how long you can comfortably use the app.
Also: 8 font families, adjustable corner radius, and Norwegian / English language support.
Why you need to register
RoutineBuddy requires an account for three straightforward reasons:
Your data is secure
Medication logs, health data, and personal routines are sensitive. Every row in the database is locked to your user ID — only you can access your data.
Syncs across devices
Your routines, streaks, and meal plan are available on any device where you're logged in. Close the laptop, continue on your phone — exactly where you left off.
Partner connections
Body doubling and push notifications require both users to have accounts. Your account is the address your partner reaches you at.
Your day is waiting for a plan.
Sign up in under a minute. No credit card. No setup complexity. Just an app that helps you get through the day.
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