Inflow: ADHD CBT-based program

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About this app

A science-based ADHD app for focus, productivity, and daily life. Manage your ADHD in just 5 minutes a day!

Inflow is designed by people with ADHD, for people with ADHD. We are not a glorified timer or calendar. Inflow is a science-based program designed to help you manage focus, procrastination, and follow-through in a way that works with your brain, not against it. Developed with clinical psychologists and featured in peer-reviewed research.

DOES THIS SOUND LIKE YOU?

Do you struggle with focus, organization, or procrastination? Does "task paralysis" stop you from starting simple chores? Have you abandoned planners and trackers in the past? ADHD doesn’t have to hold you back. Inflow can help.

WHY INFLOW?

Inflow is based on Cognitive Behavioral Therapy (CBT) principles. We don't just give you a tool; we teach you the "why" behind your brain and how to cope when motivation is low.
Thriving starts with understanding your unique neurodivergence. Meet your goals, kick the distraction habit, and create a daily structure adapted to you.

🧠 SCIENCE-BASED MODULES FOR ADHD SUPPORT (CBT-INSPIRED)

Spend less time planning and more time doing. We help you improve skills in:

- Focus and concentration
- Attention and Hyperactivity
- Goal Setting and Consistency
- Time management and routines
- Emotional regulation and self-criticism
- Reducing distraction & Phone addiction
- Impulsivity & Anxiety related to ADHD
- Mindfulness & Nutrition
- Managing RSD (Rejection Sensitive Dysphoria)

🤖 MEET QUINN, YOUR AI ADHD COMPANION
Stuck in a scroll hole? Overwhelmed by a messy kitchen? Chat with Quinn to think things through and get unstuck!

- Instant Task Breakdown: Ask Quinn to break big projects into manageable steps.
- Judgment-Free Support: Get personalized strategies or just vent without shame.
- 24/7 Availability: Guidance whenever you need it, day or night.

🤝 LIVE BODY DOUBLING & COMMUNITY
You don't have to do this alone.

- Coworking sessions: Join live or on-demand focus rooms. Body doubling is the #1 way to crush procrastination for ADHDers.
- Supportive Community: Share wins and struggles in a stigma-free space.

⚙️ TOOLS FOR EVERYDAY LIFE

Inflow helps you build routines one day at a time. Whether studying, organizing your home, or making space for self-care, our tools help you focus on what matters most.

WHO IS INFLOW FOR?

Whether you’re newly diagnosed, late-diagnosed, or still figuring things out, ADHD doesn’t have to dictate your day. Inflow meets you wherever you are on your journey. You do not need a formal diagnosis to use our tools.

- Think you might have ADHD? If you relate to things like distraction, time blindness, or task paralysis but don’t have a formal diagnosis, Inflow can help you understand your brain and start building better habits. No doctor’s note required.

- Newly Diagnosed? Diagnosis explains the ”what”, but Inflow teaches the “how”. We bridge the gap between clinical diagnosis and daily life by teaching you the practical CBT skills and coping mechanisms that complement medication and clinical care.

- Living with ADHD? Even pros hit burnout. Consistency is hard! Inflow provides the external structure and community accountability ("Body Doubling") you need to stay on track and reset when life gets overwhelming.

- Struggling with Executive Function? Focus and regulation issues aren't exclusive to ADHD. Whether navigating Autism (ASD), OCD, Depression, or general burnout, our tools help you overcome paralysis regardless of your specific label.

Disclaimer: Inflow is a support tool and educational program; it is not a medical device and does not replace professional medical advice or treatment.

Questions or feedback? Shoot us an email! [e-mail]
Terms of Service: https://getinflow.io/terms/
Privacy Policy: https://getinflow.io/privacy-policy/

Ratings and reviews

I've tried lots of different things to help manage my ADHD and autism, and so far I've found inflow to be a solid alternative to in person therapy. I can do an exercise or talk to the AI companion/helper Quinn whenever I have free time (I typically do it at night to decompress), as opposed to trying to fit an hour long session into a busy schedule. I 100% recommend trying inflow to anyone who's tried everything, but is still struggling to manage their ADHD symptoms.

I used Inflow in 2024, loved it but couldn't afford it. To their credit, I canceled my subscription and received a full refund. I recently started up again to find "Quinn", the AI chat bot, seemed to have replaced the journal prompts in the lessons that I had previously found very helpful. Even IF it's secure and encrypted, I'm tired of AI in every. single. product. It's harmful to the communities affected by data centers, including the economy and environment. Other than that, it's aight.

UPDATE: Thanks to Callie and the support team, I was able to reinstate my subscription quite handily so i have reinstated my original rating. I didn't get to put it in the customer survey, but if there's a way to upload photos to quinn, whether its a certain item im trying to explain, or if the app freezes, I could screenshot a note, or take a picture of a note in my notebook for quinn to analyze so I dont have to type the same thing again, that would be wonderful. Thanks for all your hard work!

What's new

We have fixed some bugs and made small changes. Thanks for all your feedback :)