Tools to help manage mood, habits, tasks, and even finances.
(Click the images of the app screens to enlarge them.)
Finch (free) *ADHD-friendly*
Self-care app created by folks with lived experience & includes evidence-based exercises/tools
- All-in-one general self-care app created by two friends who struggled with mental health and keeping up with self-care practices, which kept them in an unhelpful cycle.
- It includes a focus timer & a meditation timer,
- as well as breathing exercises, physical exercises, journaling,
- includes gamification, mood tracking, to-do list, & gratitude practices.
- my favorite to-do list features:
- tasks can be kept on the list until completed, so those tasks can roll-over from day to day (don't lose track)
- you can create a "goal of the day" as the top thing to accomplish that day
- you can categorize your tasks to get points & shout outs for investing in self-care, cultivating calm, or productivity
- my favorite to-do list features:
If you were ever into Tamagotchi (back in the day), then you might really like this one.
- This group is based in Canada and run by clinicians and practitioners of mindfulness-based programs.
- In this app they have included several meditations and practices from their many programs:
- mindful self-compassion,
- mindfulness-based stress reduction, and
- mindfulness-based cognitive therapy.
- I trained with them a few years ago and really enjoyed their grounded, self-aware, and compassionate approach to mindfulness practice.
Insight Timer (free)
- This app features content from around the world, from meditations to music, to self-help classes and talks.
- There is free and paid content, pre-recorded and live content as well.
- Featured Research: Journal of Medical Internet Research - The Effects of Dose, Practice Habits, and Objects of Focus on Digital Meditation Effectiveness and Adherence
Simple Habit (free) *ADHD-friendly*
- A meditation app for busy people.
- Their practices aim to be less than 5 minutes long, some as short as 1 minute to help you fit in even the briefest of pauses into your day.
Medito (free): an evidence based app
- Recent study using their app showed 10 minutes a day led to healthy habits.
- Article Re: Medito Mindfulness App: Is 10 minutes a day enough?
Medito App Screenshot below:
About us
Apps available in different languages
from the Center for Mindfulness and Compassion at the Cambridge Health Alliance (CHA) affiliated with Harvard University
- CHA Self-Help Guides: For Adults, For Children & Adolescents
Above: CHA recommendations for adults
Above: CHA recommendations for children
Breathwrk (free) *ADHD-friendly*
- Learn different types of breathing exercises to boost mental health.
- There are visual cues you can follow for different breathing patterns.
Quabble: Daily Mental Health
*ADHD-friendly*
- Self-care for a healthy mind & body.
- Reduce anxiety & boost self-improvement
- with mood tracking, meditation, breathing exercises,
- journaling, gratitude practices,
- physical activities, and more.
The Daily Bean (free) *ADHD-friendly*
- simple interface & customizable emojis
- tap buttons to record habits and mood
- add notes, pictures to create a mini journal entry for the day
- the basic features are free
Reflectly (free)
- offers mood/habit tracking,
- daily quotes/encouraging remarks,
- brief journaling prompts, and challenges.
- the basic features are free
Brili Routines – Habit Tracker
*ADHD-friendly*
- create routines with reminders,
- break down the different steps of your morning,
- see how much time each step should take
- & then see how much time it actually takes you.
- Get insights into how you handle your time, which parts of your routine are hardest to manage,
- and adjust the routine as needed.
Adulting can be extra challenging when you have ADHD.
Finances in particular can be difficult to manage with ADHD, so here are some sites & apps that may help.
Please note this information is also for educational purposes and not financial advice. Please see a finance professional to assess your personal finances.
- Investopedia - Learn about finance topics
- RocketMoney (free) - Money Tracking & Subscription Tracking App
- You can link any of your accounts that you need to manage & just go to one place to monitor any/all of them
- It also tracks how many subscription plans you have in your name, like streaming accounts, shopping sites, etc.
- It also categorizes your expenses and shows you on a pie chart how you’ve been spending your money
- Ally bank (free) - high-yield savings account that automates saving for you.
- A high yield savings account offers you a higher interest compared to traditional banks, so your savings grow more quickly
- You can connect your primary bank account to it and set up how often and how much it should transfer to the savings account every month.
- Wise (free) - a different high yield savings account that can be managed via phone app
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