For better or for worse, many people find comfort in having their smartphone within reach. On average, per day, we check our phones 205 times and spend more than five hours on them, according to a reviews.org survey of 1,000 Americans. This may arguably be wasted time, but what if all this phone time could be challenged to help rather than hinder?
While conventional wisdom says more screen time is bad, neurodivergent wisdom says that screen time can be a formof self-care.
Madeline William, PsyD, is a Chicago-based clinical psychologist who specializes in serving the neurodivergent community, among them people with ADHD and autism.
“I think it’s groundbreaking to create your own virtual environment that is personalized and idiosyncratic based on very specific needs,” she says. “Many autistic people I talk to really enjoy virtual communication. There’s a sense of timing that allows them to socialize at their own pace. And they can process information privately. People don’t have to see their immediate reaction.”
Some apps can also help people who are neurodivergent set up functional processes, reminders, and structures that work for them, William adds.
However, with all apps, do your research before divinginto its digital world. “We have to educate ourselves on exactly what technology in a given app is meant to do and think critically about if that’s exactly what we’re using it for,” William says.
When used properly, apps for neurodivergence can help with “really, really small things that make a big difference,” William says. They can also take away barriers that neurodivergent individuals might have in functioning within others’ structure.
Daylio
A mood tracker and habit builder, Daylio helps identify patterns and connections between activities and moods. Check in with yourself as often as you’d like, selecting your mood from preset or customized choices, logging your activities, and adding notes. You can also create goals and set reminders to help you form habits.
Daylio really shines in its big-picture view. Weekly and monthly reports can help identify connections between moods and activities. The overview is useful in managing neurodivergent burnout, caused by masking, stress, and sensory overstimulation. Symptoms include chronic exhaustion, increased sensory sensitivity, anxiety, and even physical health problems; knowing more about what moods and activities lead to these symptoms may help users avoid them.
Finch
Two friends launched Finch, after struggling with depression and anxiety. Their goal: to provide others with a way to make self-care fun. In Finch, you start with a tiny bird of your own, and your progress helps the bird grow, motivating you in your goals. As it grows, the bird discovers new things, and your answers to its questions shape whoit becomes.
Finch’s simplicity may be comforting to neurodivergent people who find daily life overstimulating, and it can help people with ADHD or autism self-regulate. The app also offers breathing exercises and guided writing to center you if you’re feeling overwhelmed. And there’s a social aspect: Add friends’ finches to your forest as well.
Goblin Tools
Developers created Goblin Tools to help neurodivergent people tackle tasks they may find difficult or overwhelming. The app divides these tasks into small, single steps. Among the app’s tools are a to-do list maker, which breaks down a task step-by-step into as much or little detail as you like.
Using artificial intelligence, the app also assists users with writing. One tool summarizes the tone of your writing in case you are unsure how the message is coming across. This can be especially helpful for neurodivergent people who prefer written communication and benefit from clear, concise messages.
Originally published in the Spring/Summer 2025 print issue.
