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, organisation, 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 Behavioural 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 personalised 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, organising 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! hello@getinflow.io
Terms of Service: https://getinflow.io/terms/
Privacy Policy: https://getinflow.io/privacy-policy/
I had a fun time using my free trial to learn more about my ADHD. From being diagnosed from the age or 23, I had some struggles I was unsure of, I took medication at first but I didn’t learn any CBT techniques and made things worse. By that’s my fault and not knowing one needs the other. After doing the techniques I feel that nothing is wrong with me, my brain is different in a good way. Even though my trail is up and I can’t afford it yet, I can learn more about the other techniques on my own time. I was afraid of the meds at first, but I didn’t have any tools, now that I do have them, I know one needs the other.
Developer Response
Thanks for sharing your experience! We would love if you applied for our affordability program. Everyone who needs access to Inflow deserves to have it. You can apply here if you haven't already: https://zaq08fa41a3.typeform.com/to/L0zlW6bX Thanks again for your review! :)
From discouraged to hopeful
springrain
When I first started using the inflow app I had just been diagnosed with ADHD as a 32 yr old woman. Using inflow has helped me create new patterns and habits in my life that I didn’t feel were possible before. I am learning how to become more organized and reliable, not only to others but to myself as well. I actually feel hopeful about functioning at a level I didn’t think was possible before. The daily prompts are clear, super short, and offer actionable steps to apply what you learn. I feel freedom to go at my own pace & actually WANT to keep going. Even if I go a week or two without using the app I feel like I can jump right back to where I left off in the program, continuing to learn and grow. I’m really grateful for this resource in managing my inattentive ADHD symptoms.
Developer Response
Wow, this is an amazing review and we’re so glad that you shared this. Many of us have ADHD ourselves, and are all too familiar with the hopelessness that can come with a diagnosis. We’re excited to see how Inflow is making a difference for you! If you have any other feedback, please feel free to get in touch: hello@getinflow.io
pricy
kyouschick
awful!! u have to pay to access everything!
Developer Response
Thanks so much for your feedback. We offer a 7-day free trial which you are able to cancel anytime during the free-trial period. Additionally, we provide a free access program for those who are unable to afford the Inflow subscription - if you’re interested to learn more then please email hello@getinflow.io .
Probably best for newly diagnosed
changeling2.0
I was really excited to try this app as I’ve been having some serious struggles getting back into a rhythm post-pandemic. Based on the description I had thought this app would help on organization, creating structure, accountability, and inspiration/motivation as an ADHD specific planner tool…. But it’s more like an info resource to learn about ADHD and your own presentation or challenges. Definitely has some interesting content and provides a good summary of everything available on the web/in books without having to wade through the junk on your own.The included coaching is pretty basic and was not useful for me, I found the check-ins to be circular questions that became frustrating and annoying so I ignored that feature after 3 months. Didn’t try the one-on-one virtual coaching due to cost, it’s was more expensive than the IRL coaching I’ve done. Live events are all scheduled during my work hours, but replays and transcripts are available. Interesting content and some good discussions, again most likely beneficial for people recently diagnosed.Overall, best for people diagnosed within 1-2 years looking for information. Recommend changing the description from a ‘managing’ ADHD app to an ‘educational’ ADHD app.
Developer Response
Hi there, thank you for your review and for your honest feedback. We appreciate your thoughts and are sorry to hear that the App wasn't what you expected. We are sorry to hear that the included coaching was not useful for you and that the check-ins were frustrating. We are constantly looking for ways to improve Inflow, if you would be happy to talk to us about your experience, please reach out to us at hello@getinflow.io - we would love to hear from you.
Dark mode is here! Enjoy a more comfortable look, day or night.
Version 3.3.8
The developer, Get Inflow Ltd., indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Used to Track You
The following data may be used to track you across apps and websites owned by other companies:
Usage Data
Data Linked to You
The following data may be collected and linked to your identity:
Location
Contact Info
User Content
Identifiers
Sensitive Info
Data Not Linked to You
The following data may be collected but it is not linked to your identity:
Identifiers
Usage Data
Diagnostics
Privacy practices may vary, for example, based on the features you use or your age. Learn More
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
Seller
Get Inflow Ltd.
Size
82.3 MB
Category
Health & Fitness
Compatibility
Requires iOS 16.6 or later.
iPhone Requires iOS 16.6 or later.
Apple Vision Requires visionOS 1.0 or later.
Languages
English and 4 more
English, French, German, Polish, Spanish
Age Rating
13+
13+
This app is rated 13+ with content restrictions.
Some content may be rated higher, and may therefore be restricted and managed by the developer through in-app controls.
