OUR EVIDENCE NOTES · UPDATED 30 SEPTEMBER 2026
Research behind
the small steps.
What informed the product, what it supports, and what remains untested.
Sources checked 23 September 2026; notes guidance checked 30 September. PlanGentle is informed by research on planning and practical ADHD support. This app has not been clinically evaluated.
Planning skills and adult ADHDClinician-led group treatment trial
In the app
One place for tasks, concrete actions, time estimates, and a plan that separates commitments from flexible work.
What the research says
In a 12-week trial, 88 clinically referred adults with ADHD were assigned to group metacognitive skills treatment or group supportive psychotherapy. Post-treatment inattention ratings favored the skills programme.
The limit
This was clinician-led group therapy, with outcomes measured before and after treatment. The paper does not validate a planner, time budget, or app.
Solanto et al. (2010), American Journal of Psychiatry ↗What ADHD CBT trials do and do not establishClinician-delivered CBT; no app was studied
In the app
PlanGentle is a self-guided planner. It does not provide CBT, diagnosis, medication, or therapist support.
What the research says
A trial of 86 adults with persistent ADHD symptoms despite medication compared 12 individual CBT sessions with relaxation and education. CBT had better post-treatment symptom ratings; responders and partial responders retained gains at 6 and 12 months.
The limit
This was therapist-delivered treatment at one US hospital. Only 70 of 86 participants completed follow-up. The study does not show that a planner or app has the same effects.
Safren et al. (2010), JAMA ↗A cue for getting startedResearch across multiple populations
In the app
“When I finish breakfast, I’ll open one envelope.” Pair a recognisable situation with a concrete action.
What the research says
A meta-analysis of 642 independent tests reported effects across cognitive, affective, and behavioural outcomes (d = .27–.66). Effects were larger for contingent if–then plans, motivated participants, and rehearsed plans.
The limit
This supports if–then planning broadly. It is not evidence that our wording treats ADHD or reduces anxiety.
Sheeran, Listrom & Gollwitzer (2024 online; 2025 volume), European Review of Social Psychology ↗Set aside, with a way backLaboratory evidence; app design is an inference
In the app
Deferred tasks get a review date. Genuine deadlines remain visible.
What the research says
Laboratory studies found that specific plans reduced measured goal-related interference, including intrusive thoughts during unrelated reading, accessibility of goal-related words, and poorer performance on an unrelated task.
The limit
The experiments were not trials of this app or of clinical anxiety in adults with ADHD. A review date alone is not the same as a specific action plan.
Masicampo & Baumeister (2011), Journal of Personality and Social Psychology ↗Small steps and a brief startClinical self-help guidance
In the app
A first-action prompt, optional smaller steps, and a 2-, 5-, 10-, or 25-minute timer.
What the research says
NHS self-help guidance suggests trying an activity for five minutes and balancing necessary, routine, and enjoyable activities.
The limit
Guidance is not a trial establishing an ideal timer duration. A five-minute start is an option, not a prescription.
NHS Every Mind Matters: Tackling your to-do list ↗Not every thought needs an actionSelf-help guidance; our note design is an inference
In the app
Notes can hold a thought without a checkbox, estimate or deadline. Turning one into a task is optional.
What the research says
NHS guidance distinguishes practical problems people can act on from hypothetical worries outside their control.
The limit
Keeping notes is our design choice, not a tested anxiety treatment. This feature does not deliver the guidance’s full structured approach.
NHS Every Mind Matters: Tackling your worries ↗What we still need to learnApp effectiveness not yet established
In the app
Optional private reflections help you notice what helps and what gets in the way.
What the research says
A 2025 review of 26 reviews covering 34,442 participants found some positive symptom findings across varied digital interventions, but judged effectiveness inconclusive because evidence quality was low. Most participants were children or adolescents; only 8 reviews reported adverse effects.
The limit
Focus cards, energy choices, reduced-plan mode, interruption notes, and our exact interface are design hypotheses. Personal reflections do not establish causality or clinical effectiveness.
Evaluating the evidence: a systematic review of reviews (2025) ↗Our standard for claims
We describe the techniques and cite their sources. We do not claim this app treats ADHD, reduces anxiety, or is clinically proven. Evidence from a therapy programme does not automatically transfer to software.
Our goal is to make starting easier and daily planning feel more manageable. Testing that goal requires measuring the app itself, including effort, missed commitments, and possible downsides—not just completed task counts.