A few low-cost apps and strategies some people find helpful for focus, restlessness, or sensory regulation. Free to experiment, and not every tool works for every brain. Take what helps and leave the rest.
Visual focus and ambient apps
Visual fixation apps: slow-moving visual loops (drifting particles, breathing circles, ambient screensavers) that give your eyes a steady, low-demand anchor.
Visual timers: a countdown that shows time passing instead of just numbers, so "later" becomes visible (for example, the Time Timer app).
The Focus timer on this site has a built-in breathing anchor you can switch on, as a ready-made example of this kind of visual anchor. Open the tool and turn it on under Timer settings.
Brown, pink, or white noise apps: steady background sound to mask distracting noise in the environment.
Binaural beats or focus-music playlists: continuous, low-narrative audio some people use as a focus aid during work or study.
Physical and tactile
Fidget tools: putty, spinner rings, or textured objects, useful for self-regulation during conversations, meetings, or while listening.
Weighted lap pad or blanket: calming, deep-pressure input at a desk or during downtime.
Movement-friendly seating: a wobble cushion, standing desk, or rocking chair, if sitting still is the hard part.
Worth knowing
Vehicle Motion Cues (on iPhone: Settings › Accessibility › Motion). Originally designed for motion sickness, this overlays moving dots that match a vehicle's motion to reduce sensory mismatch. The same underlying idea, matching a sensory input to settle internal conflict, shows up in some of the tools above.
These are self-help tools, not treatments. Try a few, keep what works, and bring any questions to your provider.