Welcome to Flowing

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Your Progress

Track how you've been doing over time

Organization Tools Built for ADHD Brains

Simple, effective solutions that work with your brain, not against it.

Pomodoro Timer

Stay focused with timed work sessions.

Work Time
25:00

Your Conitive State

Track your energy, focus, and cognitive resources to optimize your productivity.

Energy 7/10
Focus 6/10
Motivation 5/10

Current State: Ready for medium-effort tasks

Based on your metrics, here are suggested activities:

  • Complete administrative tasks requiring moderate focus
  • Work on organizing your digital files
  • Take a 25-minute focused work session with a timer

Body Check-In Tools

Reconnect with your body and mind when feeling overwhelmed or unfocused.

5-4-3-2-1 Grounding Technique

Use your senses to anchor yourself to the present moment.

5

Things You Can See

Look around and name five things you can see right now.

4

Things You Can Touch

Notice four things you can physically feel.

3

Things You Can Hear

Listen for three sounds around you.

2

Things You Can Smell

Identify two scents you can smell.

1

Thing You Can Taste

Name one thing you can taste right now.

Your Grounding Results

Taking time to notice your surroundings can help bring you back to the present moment.

Progressive Muscle Relaxation

Release physical tension by systematically tensing and relaxing muscle groups.

01:00
Take a deep breath
Start Hands Arms Shoulders Face Chest Legs Feet Full Body

Brain Dump

Get everything out of your head and onto the page to clear mental space.

03:00

Set the timer and write down everything that's on your mind without filtering or organizing. The goal is to clear your mental space.

    • Don't worry about grammar, spelling, or organization
    • Include tasks, worries, ideas, and random thoughts
    • Keep writing until the timer ends

Quick Reset

Fast techniques to shift your state when you need an immediate change.

Cold Water Reset

Splash cold water on your face or hold your wrists under cold water for 30 seconds.

Box Breathing

Inhale

30-Second Movement

Do jumping jacks, march in place, or stretch for 30 seconds to reset.

30

Immediate Next Action

Identify just ONE small next action to take right now.

Reset Complete

How do you feel now compared to before?