Your brain works differently. Your app should too.

Flowmo is a science-backed companion built specifically for the ADHD brain — with micro-tasks, focus mode, AI coaching, and a 217-day guided curriculum.

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Flowmo Today Screen
217
Day Curriculum
118
Micro-Tasks
6
Goal Dimensions
∞
Focus Sessions
Features

Built for the ADHD brain

Every feature is designed around how ADHD brains actually work — interest-based motivation, dopamine regulation, and external accountability.

📋

Daily Micro-Tasks

118 science-backed tasks across 7 categories. Each one takes under 2 minutes — small enough to start, meaningful enough to build momentum.

🎯

Focus Mode

Lock-screen timer with ambient sounds. Choose 5, 10, 15, or 25 minutes. The 3-2-1 countdown gets your brain ready to engage.

🧠

AI Coach

Chat with an AI that understands ADHD. Get personalized strategies for focus, overwhelm, procrastination, and emotional regulation.

📚

217-Day Curriculum

Daily guided lessons covering ADHD science, coping strategies, and self-understanding. Learn why your brain works the way it does.

🆘

Emergency Reset

When everything feels like too much: Stop → Breathe (4-7-8 technique) → Brain Dump. A guided 3-step protocol for overwhelm moments.

📊

Progress Tracking

Streaks, focus minutes, achievements, and calendar views. See your progress without judgment — every day is a fresh start.

The Science

Why Flowmo works

Every feature is grounded in neuroscience and ADHD research.

⚡

Interest-Based Nervous System

ADHD brains run on interest, not importance. Flowmo uses novelty, urgency, and micro-rewards to hack your dopamine system.

🧩

Executive Function Support

External scaffolding for task initiation, working memory, and planning — the exact areas where ADHD brains need the most support.

🔄

Habit Stacking

Micro-tasks are designed to stack into routines. Start with 2-minute actions, gradually build systems that stick.

🫁

Vagus Nerve Activation

Breathing exercises (4-7-8 technique) stimulate the vagus nerve, activating your parasympathetic nervous system to reduce anxiety.

👥

Body Doubling

Social presence activates focus. Focus mode simulates the accountability effect of working alongside someone.

🌱

Growth Mindset

No shame, no guilt. Every message is framed positively. Progress, not perfection — because shame kills motivation in ADHD brains.

Screenshots

See Flowmo in action

Welcome

Onboarding

Today

Today Screen

Guides

Daily Curriculum

Focus

Focus Mode

AI Coach

AI Coach

How It Works

Start in 3 simple steps

Take the Assessment

Answer 6 quick questions about your ADHD challenges. Flowmo uses this to personalize your daily tasks and curriculum.

Set Your Goals

Choose what matters most to you: focus, task management, time management, emotional regulation, habits, or beating procrastination.

Do Your Daily Micro-Task

Each day, Flowmo gives you one small action. Just one. It takes under 2 minutes. That's enough to build momentum and rewire habits over time.

Community

What users are saying

"Finally, an app that doesn't make me feel guilty for having ADHD. The micro-tasks are so small I actually do them. And then I do more. It's like tricking my brain into being productive."
👩
Sarah K.
Diagnosed at 28
"The emergency reset feature is a game-changer. When I'm spiraling, having a guided breathing exercise that I don't have to think about is exactly what I need."
👨
Mike T.
College student
"I've tried every productivity app out there. Flowmo is the first one that actually understands how my brain works. The AI coach gives advice that actually helps, not generic 'just focus harder' nonsense."
🧑
Alex R.
Software developer
FAQ

Common questions

Is Flowmo a replacement for therapy or medication?
No. Flowmo is a complementary tool — a daily companion that helps you build habits and understand your ADHD better. It's not a medical device and doesn't replace professional treatment. Many users find it works best alongside therapy and/or medication.
How much time does it take each day?
Your daily micro-task takes under 2 minutes. Reading the daily guide takes about 3-5 minutes. Everything else (focus mode, AI chat, emergency reset) is optional and on-demand. Most users spend 5-10 minutes per day total.
Is my data private?
Yes. Your assessment results, tasks, and chat history are stored locally on your device. We don't sell data or use it for advertising. The AI coach conversations are processed securely and not used to train models.
Does it work for adults with ADHD?
Absolutely. Flowmo is designed for adults (18+) with ADHD, whether diagnosed or self-identified. The strategies are based on adult ADHD research and the curriculum covers topics like workplace challenges, relationships, and self-advocacy.
What if I miss a day?
No guilt, no shame. Flowmo doesn't punish you for missing days. Your streak resets, but your progress doesn't disappear. Every day is a fresh start — because that's how ADHD brains work best.
Is it free?
Flowmo is currently free to use. All features — daily tasks, focus mode, AI coaching, the full 217-day curriculum — are included. We believe ADHD support shouldn't be locked behind a paywall.

Ready to work with your brain?

Download Flowmo and start your first micro-task today. It takes 2 minutes.

Download for Android

Coming soon to iOS