Quick capture (Cmd+K)
Dump tasks, notes, and events before they vanish from working memory. Slash shortcuts like /t, /n, and /e keep the flow fast.
Quick capture + gentle follow-through
Plan your day without fighting your brain.
Upshft combines fast task capture, flexible time blocks, Echo AI, Body Double, Friction Lab, and optional therapy workbooks in one ADHD-friendly workspace—on web, iOS, and Android.
Capture & plan
Built for low-friction planning
Capture fast, sort lightly, and recover easily when the day changes. Upshft stays useful even when focus, mood, or energy moves around.
Flexible time blocks
Plan by Morning, Afternoon, and Evening instead of forcing perfect timestamps onto everything.
Shame-free rollover
The Migration Wizard rolls forward incomplete tasks from the last seven days—no red alerts or guilt spirals.
Checklists & list runs
Build reusable checklists in your vault, schedule items, start a run from Quick Add, and track progress swipe-by-swipe.
Focus Mode
Hide everything except the one task in front of you when side-tracking is the real enemy.
Brain Dump
Offload voice or text when your head is too full to organize—then sort when you have bandwidth.
Collections & Vault
Group related work, stash long-term ideas, and keep brain-dump lists without cluttering today.
AI & accountability
Support when starting alone is hardest
Echo AI, Body Double, rewards, and goals give you nudges that match how ADHD brains actually start and finish.
Echo AI assistant (Pro)
Talk or type naturally—Echo parses tasks, dates, priorities, and time blocks so planning feels lighter.
Body Double
Virtual focus companions (Cat, Dog, or Bot) sit with you while you work, with AI task breakdown when a step feels too big.
Dopamenu rewards
Match tasks to appetizers, entrees, sides, and desserts so motivation has somewhere to land.
Goals with gentle planning
Set a target, see a week-by-week roadmap on your calendar, track progress with a heatmap, and adjust with AI coaching when life shifts (Pro).
When you get stuck
Circuit breakers without shame
Friction Lab and emotion tracking help you notice patterns and interrupt loops before they spiral.
Friction Lab
Quick-log stims, dopamine-delay timers for cravings, Reality Check for impulse buys, and Micro-Slicer AI for stuck moments.
Emotion & energy tracking
Use the emotion wheel, somatic states, and biological needs—not just happy or sad—to spot what helps you thrive.
Survival Packs
One-click installable checklists for overwhelming moments when you cannot invent a plan from scratch.
Stats & patterns
Overview dashboards for vitality, workload, friction wins, and Hall of Fame accomplishments—observe, do not judge.
Optional therapy workbooks
Therapy tools live inside the planner
When planning is blocked by anxiety, avoidance, or overwhelm, open guided or quick worksheets without leaving the workspace. Not a substitute for licensed care.
CBT
Thought records, behavioral activation, exposure, experiments, and coping plans when a task spiral starts.
DBT
Behavior chain analysis, DEAR MAN scripts, ACCEPTS, IMPROVE, and Safe Space grounding tools.
ACT
Defusion, willingness, values, and committed action when your mind argues with the day.
IFS Internal Map
Stories, parts, insights, and a visual graph—with client-side encryption for sensitive vault entries.
Psychodynamic & EMDR
Reflection tools, session notes, and target logging between appointments—no bilateral stimulation in-app.
Guided or Quick mode
Fill worksheets directly or chat with an AI coach that merges into the same draft before you save (Pro for streaming).
Stay connected
Your life outside the app, included
Calendar sync, community stories, and optional family sharing keep plans tied to real life.
Google & Outlook calendar sync
Two-way sync so commitments outside Upshft show up in your day view.
Community Stories
Share and discover wins, setbacks, and experiments on your terms—optional, not required.
Family sharing (VIP)
Households with shared tasks, rewards, and calendars—up to three seats on the VIP plan.
Overview dashboard
A calm at-a-glance hub for today’s tasks, mood, and shortcuts before you dive deeper.
Everywhere you are
Web, phone, and widgets
The same account on every device, with offline sync and neuro-inclusive customization.
iOS & Android apps
Native Capacitor apps with the full workspace—same login, same data.
Home screen widgets
Today’s tasks, vault items, and circuit breakers at a glance.
Apple Watch quick actions
Widget actions from your wrist when the phone feels like too much.
Offline sync & push reminders
Queue changes when disconnected; get task and brain-dump nudges when you opt in.
Neuro-inclusive themes
Dark and light modes, dyslexia-friendly fonts, and accessibility settings that save automatically.
Ready to try a system that actually forgives you?
Start using Upshft today. No setup maze, no forced hourly schedules, and zero guilt for missed tasks.