Short answer: Inflow is the better choice if you want to learn how ADHD works for you, through a structured CBT-based program with a community, live focus rooms and coaching. FOCO is the better choice if you already know what to do and need help starting one task today, with timed steps and a focus companion, for less money.
- Pick Inflow if you are newly diagnosed, want lessons and skills practice, or want people (peers, experts, a coach) in the loop.
- Pick Inflow if CBT-style learning and a community matter more to you than a planner.
- Pick FOCO if your problem is starting, not understanding, and you want each step timed and planned into your day.
How do FOCO and Inflow compare at a glance?
These two apps work on different layers of adult ADHD, so the useful question is which layer you need help with right now. Prices and ratings below were checked on October 9, 2026.
| Checked Oct 9, 2026 |  Inflow7-day trial, then $47.99/mo or $199/yr |  FOCO$59/yr with a 7-day trial, or $9/mo |
|---|---|---|
| Best for | Learning to manage ADHD with a CBT-based program | Starting one stuck task and getting through it |
| Free version | No Free download, program needs a subscription | No Free download, full app needs a subscription |
| Paid | $47.99 a month or $199 a year with coaching (Inflow FAQ). Plans without coaching are listed lower on the US App Store ($22.49 a month). Affordability program and student discount | $9 a month or $59 a year |
| Free trial | 7 days | 7 days, yearly plan only |
| CBT lessons about ADHD | Yes Modules on focus, time, emotions, RSD and more | No |
| Task breakdown | Yes Ask the Quinn AI chat | Yes Every step gets a time estimate |
| Focus support | Yes Live and on-demand body doubling rooms | Yes Focus timer, music, on-screen AI companion |
| Community and coaching | Yes In-app community, expert live events, coaching team | No |
| Day planner and calendar | Routines, no built-in calendar listed | Yes Morning, afternoon, anytime, with reminders |
| Platforms | iPhone and Android | iPhone and Android |
| App Store rating | ★ 4.4 5,625 ratings | ★ 5.0 15 ratings |
| Google Play rating | ★ 3.9 about 2,000 reviews | ★ 4.3 24 reviews |
FOCO’s rating rests on far fewer reviews than Inflow’s, so read it as an early signal, not a verdict.
What do the two apps look like in use?
We did not test Inflow hands-on. The Inflow screenshot below is from its official App Store listing, and the feature details come from Inflow’s own site and store pages.
Inflow describes itself as a program you can follow in about 5 minutes a day, built on cognitive behavioral therapy (CBT) principles and developed with clinical psychologists (Inflow on Google Play). Its modules cover focus, time management, emotional regulation, impulsivity, phone distraction and rejection sensitivity.
FOCO is the app we make and use. Here is a real task, “Finish my presentation,” broken into five steps with minutes on each one.
Tap into a step and FOCO opens a focus session: one step on screen, a time to start, a soundscape and the companion sitting with you.
Which is better for understanding your ADHD?
Inflow, clearly. FOCO has no lessons, no community and no coaching, so on this layer it is not competing.
Inflow’s CBT framing treats ADHD as a set of patterns you can learn to work with, not a character flaw. The National Institute of Mental Health lists psychotherapy, including cognitive behavioral therapy, among the treatment options for adults with ADHD.
Inflow is not therapy, and it says so: it calls itself a support tool and educational program, not a medical device. For a newly diagnosed adult, though, a structured way to learn about emotional regulation, time and avoidance can be worth a lot (see our guide to emotional regulation and ADHD).
Which is better when you can’t start a task right now?
FOCO, for most people, because starting is the one job it is built around. Inflow can help here too, so this is closer than it used to be.
Inflow’s AI companion, Quinn, can break a big project into steps on request, and its live focus rooms offer body doubling with other people. Those are real tools for task initiation, and if working next to humans helps you, that is a point for Inflow.
FOCO puts the task first: say or type it, get small steps with minutes on each, then press start on step one. Psychologist Russell Barkley describes ADHD as a problem of using what you know at the moment it matters, more than a knowledge gap (Barkley fact sheet), which is the moment FOCO targets.
If you freeze even when the steps are clear, our guide to task initiation deficit explains why that happens.
Which gives you more human support?
Inflow, by a wide margin. FOCO’s companion is an AI on your screen, not a person.
Inflow lists an in-app community, live events with ADHD experts, and a personal coach from its coaching team (Inflow, how it works). Inflow does not publish a separate price for coaching on its site, so ask before you sign up if that is the part you want.
If you mainly want a human coach, our list of ADHD coaches compares more options.
What does each one cost?
Inflow: a 7-day free trial, then $47.99 a month or $199 a year for the plan with coaching, according to Inflow’s FAQ (getinflow.io FAQs). Inflow also offers an affordability program and a student discount, and the price shown in the app at checkout is the one that counts.
FOCO: $59 a year with a 7-day free trial, or $9 a month. Neither app has a permanent free plan.
Inflow costs more, and it also includes more: lessons, community, live rooms and coaching access. If you will use those every week, the gap makes sense, and if you only want help starting tasks, you would be paying for parts you skip.
Who should pick which?
Choose Inflow if:
- You are newly or late diagnosed and want to understand your patterns.
- You like learning in short daily lessons built on CBT ideas.
- You want a community, live body doubling rooms or a coach.
- You will engage most days, so the subscription earns its price.
Choose FOCO if:
- You already understand your ADHD and the problem is starting step one.
- You want every step timed, planned into your day, and a focus timer with a companion on screen.
- You are fine with a paid app ($59 a year with a 7-day free trial, or $9 a month), on iPhone or Android.
Still comparing? Read our Inflow review, FOCO vs Tiimo, FOCO vs Goblin Tools, or the full ADHD app directory.
FAQ
How much does Inflow cost?
Inflow’s FAQ lists $47.99 a month or $199 a year after a 7-day free trial. It also offers an affordability program and a student discount.
Is Inflow free?
No. The app is free to download, but the program needs a subscription after the 7-day trial.
Does Inflow include coaching?
Inflow’s site describes a personal coach from its coaching team, plus live events with ADHD experts. It does not publish a separate coaching price, so check in the app.
Is Inflow the same kind of app as FOCO?
No. Inflow is a CBT-based program for learning to manage ADHD, while FOCO is a planner built for starting and finishing specific tasks.
Can I use FOCO and Inflow together?
Yes. Some people use Inflow to learn skills and FOCO to start the day’s tasks, and the two do not conflict.
Is Inflow a replacement for therapy?
No. Inflow calls itself a support tool and educational program, not a medical treatment, and the same goes for FOCO.
How did we compare them?
We did not test Inflow hands-on. Inflow details come from its FAQ, its how-it-works page and its Google Play and App Store listings, all checked on October 9, 2026.
Ratings are from the US App Store and US Google Play on October 9, 2026. FOCO details come from our own app, and we make FOCO, which is why we state its limits next to Inflow’s strengths.
For background on ADHD and treatment, see the National Institute of Mental Health and CHADD. If ADHD is affecting your daily life, a clinician experienced in adult ADHD is the right first step.
Key Takeaways
- Inflow is the better pick for learning about ADHD: a CBT-based program with a community, live focus rooms and coaching.
- Inflow costs $47.99 a month or $199 a year after a 7-day trial, per its FAQ, checked October 9, 2026.
- For starting one stuck task today, a task-first tool usually needs fewer steps than a program.
- FOCO breaks a task into timed steps and stays with you in focus mode, at $59 a year with a 7-day free trial, or $9 a month.
Adi Ben Elyahu is the founder of FOCO and RemindHer – apps focused on reducing mental overload and helping overwhelmed minds start more easily.
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