STEP 01
Name the mountain.
Write the thing that feels too broad, vague, or heavy: clean the kitchen, prepare the report, sort the paperwork. That becomes your Quest.
ADHD planner for iPhone
The ADHD planner app that makes the first step small enough to start.
When task paralysis turns one to-do into a mountain, Rockie turns it into a short plan of concrete next actions. See one step, focus on it, then make real time for something you love.
- On-device task planning
- No account or ads
- Free to start
One step in view
No full list competing for your attention.
Rockie is live on the App Store.
Free for iPhone · iOS 18 or later · Optional Rockie+ upgrades
The real bottleneck
You do not need a more impressive to-do list. You need a smaller place to begin.
Rockie is built for the gap between knowing what needs doing and being able to start it. The app does the planning work, then keeps the next action clear.
“Clean the house” becomes “put five things in the bin.” That is a step you can touch.
How it works
From overwhelming task to one clear next action.
Rockie is an ADHD task breakdown app designed around initiation—not another system you have to organize before you can use it.
STEP 02
Make the first action concrete.
Rockie proposes an editable sequence of small actions on your iPhone. Apple Intelligence helps where available; a local planner works everywhere else. If a step still feels too large, split it again.
STEP 03
Focus, finish, then choose what you love.
Run a calm 5, 10, 15, or 25-minute focus session. Completed steps earn Essence, which you can exchange for a bounded session on a passion you chose.
Inside Rockie
A calm path from first step to private progress.
Quietly on your side
Private where it matters. Present when you need it.
Your Quest, step, and Passion content stays on your iPhone. Rockie keeps the next action close without turning your progress into a public performance.
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Core planning content stays localNo Rockie account, advertising, or cross-app tracking.
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Your next step stays visibleA Home Screen widget and local reminders reduce the need to remember.
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A garden, not a leaderboardSee your own progress grow without comparison to anyone else.
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Focus follows youCompatible Lock Screens and Dynamic Island show the active timer.
Practical guides
Start with the problem that brought you here.
Clear, useful answers for task paralysis, task initiation, ADHD overwhelm, cleaning, focus, and rewards—then a concrete way to try the method in Rockie.
Task paralysis
Task breakdown
Task initiation
Cleaning checklist
Focus timer
Guilt-free rewards
How to move from stuck to one small step
Understand ADHD task paralysis and use an immediate, low-friction starting method.
Break a large task into manageable actions
A repeatable ADHD-friendly method with home, work, and study examples.
When you know what to do but cannot start
Reduce the number of decisions between intention and physical action.
Clean one visible surface before the whole room
An ADHD cleaning checklist built around tiny, finishable actions.
Use a timer without making the clock another threat
Choose a short container, one action, and a clear stopping point.
Build an adult reward system you will actually use
Connect effort to bounded time on a passion—not to vague points.
ADHD planner app FAQ
Useful answers, without the productivity lecture.
Rockie is an organization tool—not a medical device, diagnosis, or treatment.
What is ADHD task paralysis?
ADHD task paralysis is a common, non-medical phrase for feeling unable to begin or choose a task when everything feels too demanding. Making the next action smaller and more concrete may reduce the friction of starting.
Learn More about ADHD task paralysisHow do I break down a big task when I have ADHD?
Replace the outcome with the first visible action. Define what “done” means, list the physical actions in order, and make the first one something you can begin in a few minutes. Rockie can propose an editable plan and split a step again if it is still too large.
Learn More about breaking down tasks with ADHDWhy can executive dysfunction make starting tasks hard?
Task initiation, planning, working memory, and attention are executive-function skills. When several are under strain, even a familiar task can feel hard to begin. Externalizing one concrete action reduces what you have to hold in mind.
Learn More about executive dysfunction and starting tasksHow can I clean when ADHD makes the room feel overwhelming?
Choose one visible boundary instead of the whole room: one counter, one chair, or one square of floor. Remove rubbish first, move five misplaced items, then stop or choose the next boundary.
Learn More about an ADHD cleaning checklistDoes Rockie include an ADHD focus timer?
Yes. Rockie offers calm 5, 10, 15, and 25-minute sessions for one step at a time. A local completion alert and Live Activity keep the session visible on compatible iPhones.
Learn More about ADHD focus timersHow does Rockie’s reward system work?
Completed steps earn Essence based on effort. Exchange an Essence for a bounded 15, 30, or 60-minute session on a passion you chose, such as drawing, reading, or playing music.
Learn More about ADHD reward systems for adultsDoes Rockie keep my tasks private?
Your Quest, step, and Passion content stays on your iPhone. Task breakdown is designed to run on device, with Apple Intelligence where available and a local planner otherwise. Apple and RevenueCat process purchase and entitlement data separately.
Learn More about Rockie privacyIs Rockie free?
Rockie is free to download and includes the core task-to-first-step loop. Optional Rockie+ purchases unlock more breakdowns, recurring routines, multiple daily Quests, and more Passions. Your App Store shows the final localized price.
Learn More about Rockie on the App StoreIs Rockie a medical treatment for ADHD?
No. Rockie is an organization and focus tool. It is not a medical device, does not diagnose ADHD, and does not replace advice or care from a qualified professional.
Learn More about ADHD in adults from the CDCYour first step
You do not have to finish the mountain today.
Give Rockie the task. Take the first small action. Let that be enough to begin.