If you are searching Inflow vs Tiimo, you have probably worked out that they are both well-reviewed ADHD apps and not worked out why they feel so different in the App Store screenshots. That is because they are not really competitors. Inflow is a CBT-informed program about your ADHD. Tiimo is a visual planner for your day. Choosing between them is really choosing which part of the problem you want to spend money on — and this comparison ends with a third answer, 3ThingsPal, the deliberately tiny daily list we make, for the case where the honest problem is that both are more app than you will keep using.
The core difference: a program vs a planner
Inflow (from Get Inflow Ltd., rated 4.4 from about 5,600 US ratings) is filed under Health & Fitness rather than Productivity, which tells you most of what you need to know. It is built around CBT principles and developed with clinical psychologists, and it teaches: modules on focus and concentration, attention and hyperactivity, goal setting, time management and routines, emotional regulation and self-criticism, distraction and phone use, impulsivity, mindfulness, and managing rejection sensitive dysphoria. Its AI companion, Quinn, breaks big projects into steps and talks you through the moment you are stuck in a scroll hole. The pitch is five minutes a day, and the product is understanding.
Tiimo (from tiimo ApS, rated 4.6 from about 19,200 US ratings, iPhone App of the Year 2025 and an Apple Design Awards finalist in 2024) does not teach. It shows. Your day becomes a colour-coded, drag-and-drop visual schedule; there is a focus timer, an AI co-planner that turns a brain dump into a prioritised plan, sync with Apple Calendar and Reminders, widgets and Live Activities on the Home and Lock Screen, and profiles you can share with up to five people. The product is visibility.
So the question is not which is better. It is which sentence sounds more like you: "I don't understand why I can't make myself start" — that is Inflow. "I know exactly what to do and the day just evaporates" — that is Tiimo.
Inflow vs Tiimo vs 3ThingsPal at a glance
| Inflow | Tiimo | 3ThingsPal | |
|---|---|---|---|
| Built around | A CBT-informed ADHD program | A visual, colour-blocked day | Three things today |
| What you actually do | Work through modules; chat with Quinn | Drag tasks onto a schedule; run a timer | Pick three things. That's the interface. |
| Best for | Understanding how your ADHD works | Time blindness and transitions | Overwhelm, and abandoning apps |
| On your Lock Screen | Not part of its pitch | Widgets and Live Activities | Widget and Live Activity |
| Account | Required | Required | None required |
| Pricing | Free to install; subscription | Free tier; Pro subscription | Free; optional upgrade |
| US App Store rating | 4.4 (~5,600 ratings) | 4.6 (~19,200 ratings) | 4.9 — but from only 9 ratings |
That last row is there on purpose. Inflow and Tiimo are established apps with thousands of ratings behind them; ours is new and has nine. Weigh that how you like — we would rather you saw it here than felt misled later.
Where Inflow wins
If nobody has ever explained the mechanics of your ADHD to you, Inflow is doing something the planners are not even attempting. Task paralysis, rejection sensitive dysphoria, the self-criticism spiral after a missed deadline — these are not scheduling problems, and no amount of colour-coding touches them. Inflow's material is structured, grounded in CBT, and built with clinicians, and for a recent diagnosis it can be the most useful thing on your phone.
Quinn is also a genuinely good answer to a specific bad moment: you are staring at "clean the kitchen", it is unsplittable in your head, and you need something to cut it into three steps without judging you for asking. That is a real ADHD failure mode, and having a thing to talk to at 9pm is worth more than another empty checkbox.
Where Tiimo wins
If your wall is time rather than understanding, Tiimo is one of the best-designed answers available, and the awards are not marketing fluff — the visual schedule is genuinely readable at a glance. Seeing the day as coloured blocks with a clear "now" and "next" is a direct treatment for time agnosia, and the widgets and Live Activities mean you get that information without the deliberate act of opening an app, which is exactly the act that fails.
It is also the broadest of the three by a long way: iPhone, iPad, Apple Watch, Android, Mac and a web planner, with calendar import from Apple, Google and Outlook, and shared profiles for a family or a coach. If you need your plan to exist in more than one place, Tiimo is the only one of these three that seriously does that.
Where a tiny list wins
Here is the pattern we kept hearing, and the reason we built a third thing. People do not usually abandon these apps because they are bad. They abandon them because both ask for upkeep. Inflow asks you to keep working through a program. Tiimo asks you to keep arranging a schedule. Both are reasonable requests on a good week — and on a bad week the upkeep is the first thing to go, the app fills up with a plan that no longer matches reality, and opening it starts to feel like being told off by your past self.
That is the exact failure 3ThingsPal is built around. You pick three things for today. That is the entire interface. There is no project tree to maintain, no schedule to rebuild when the morning goes sideways, no backlog accumulating in the corner, and no account to create. Your three things sit on a Lock Screen widget and a Live Activity, so they function as an external brain you glance at rather than an app you have to remember to open.
It is deliberately worse than both of the others at almost everything. It will not teach you about rejection sensitive dysphoria and it will not lay out your Thursday in colour. It has one job: making today small enough to start.
"I kept restarting Tiimo every few weeks because the schedule stopped matching my life. Three things a day can't get out of date."
What each one actually costs
All three are free to download, which makes the App Store price useless as a signal. What matters is what sits behind the free tier.
- Tiimo keeps a real free version on iOS and Android with a selection of planning tools. Tiimo Pro unlocks everything across devices — including the web planner, which is premium-only — and is billed monthly or yearly. The seven-day free trial is available on the yearly plan only; a monthly subscription charges immediately.
- Inflow is free to install, with the program behind a subscription. It is priced as a health product rather than a productivity utility, which is consistent with what it is.
- 3ThingsPal is free with an optional upgrade, and needs no account at all.
Prices move and vary by country, so read the current figure at checkout rather than trusting any number written in an article — including this one. If cost is the deciding factor, we compared the cheaper end of this category in five Inflow alternatives for ADHD.
The bottom line
Choose Inflow if the missing piece is understanding — if you want to know why the starting problem happens and what to do about it, and you are willing to treat it as a program rather than a tool. Choose Tiimo if you already know what needs doing and the day disappears anyway, or if you need your plan on a watch, a laptop and a phone at once. And if you have already tried apps in both shapes and quietly stopped opening them, the answer probably is not a better app in either shape — it is a smaller one. Three things, today, and nothing else to maintain.
Frequently asked questions
Is Inflow or Tiimo better for ADHD?
They solve different problems, so the honest answer depends on where your day breaks down. Inflow is a CBT-informed program built with clinical psychologists — you work through modules on focus, procrastination, time management, emotional regulation and rejection sensitive dysphoria, and its AI companion Quinn breaks tasks down and talks you through being stuck. Tiimo is a visual planner: a colour-coded, drag-and-drop schedule with a focus timer, widgets and Live Activities, and calendar sync. Pick Inflow if you want to understand and change how you work. Pick Tiimo if you already know what to do and cannot see where it fits in the day.
How much do Inflow and Tiimo cost?
Both are free to download and both run on subscriptions, so the App Store listing price of zero is not the number that matters. Tiimo keeps a genuinely usable free tier on iOS and Android with a selection of planning tools; Tiimo Pro unlocks everything across devices including the web planner, billed monthly or yearly, with a seven-day free trial available on the yearly plan only. Inflow is free to install and the full program sits behind a subscription. Prices vary by country, so check the current figure at checkout rather than trusting a number in an article.
Is Inflow worth it if I already know I have ADHD?
It depends on whether you want education or execution. Inflow's value is the program — the CBT-style modules and the coaching that explain why your brain does what it does and give you strategies for it. If you have already done that work, or you are looking for something to get you through Tuesday, you are paying a therapy-adjacent price for content you may not open twice. If diagnosis is recent and nobody has ever explained the mechanics to you, that same content is the whole point.
Is there a simpler ADHD app than Inflow and Tiimo?
Yes. Both apps assume you will maintain something — a program you keep working through, or a schedule you keep arranging. If the maintenance is what you abandon, a smaller tool works better. 3ThingsPal asks for three things today and nothing else: no projects, no schedule to build, no backlog to carry, and no account. The three sit on a Lock Screen widget and a Live Activity so you can see them without opening anything. It will not teach you about ADHD and it will not plan your week — it is only trying to get you through today.
When the app is the thing you abandon, shrink it
Three things, today. On your Lock Screen. No projects, no backlog, no account.
Download 3ThingsPal on the App Store →Related: Tiimo vs Todoist: Which Is Better for ADHD? and 5 Inflow Alternatives for ADHD. Questions? Email us.