Plans that fit the energy you actually have
BALAY is a daily companion for adults with ADHD, on iPhone (Android coming soon), that plans your day around the energy you actually have.
BALAY asks how you are, then shows you the tasks that fit. On a flat day, resting counts. On a good one, it stays out of the way.
Free plan, no card needed · iPhone now, Android soon
Why another planner
Most planners assume you'll be the same person tomorrow. You won't. Some mornings you can move a mountain, and some you can't answer an email.
A plan built on an average day breaks on the days either side of it, and by the third broken week the app comes off the phone.
BALAY starts somewhere else. It asks how you are first, and the plan follows from there.
Three steps, and the third one is the point
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Check in
Five states, named rather than numbered. Two taps and you’re done.
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See what fits
Your tasks sort by the energy they take, so the ones you can actually start today come to the top.
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Bank the small wins
Whatever you do counts towards your day. Whatever you skip stays neutral.
Start with how you actually are
Five states, named rather than scored. A check-in takes a couple of taps, and it's the one thing BALAY asks of you. Everything else follows from it.
- No wearable needed. You know how you are better than a wrist sensor does.
- Check in once a day or five times. Both are fine.
- Over a few weeks your check-ins build a picture, and that's where the useful part starts.
You've got a steady patch. Is there one thing you'd like off your mind?
- One load of laundry Fits now
- Reply to Priya Fits now
- Book the dentist Fits now
- Draft the project outline Can wait
- Water the plants Can wait
- Lie down for 20 minutes Can wait
- Sort the tax return Can wait
A demonstration, not the app. Nothing here is saved, and nothing here counts.
Everything feels like too much today.
That makes sense. Want me to pick one small thing, or leave the list alone for now?
A companion that remembers what you told it
Sumi is the calm voice inside BALAY, there when you want it and quiet when you don't. It holds your check-ins and the challenges you've named, so you're not explaining yourself from scratch.
- Ask for a smaller step. That's the most useful thing you can ask for.
- Sumi reflects rather than instructs, and won't tell you what to do with your day.
- Sumi is an AI. Not a person, not a clinician, not therapy.
See your energy and focus alongside your cycle
Optional, off by default, and on iPhone for now, with Android to follow through Health Connect. Switch it on and BALAY reads your period days from Apple Health, or you log them in the app, and works out where you are in your cycle on your device. Your phase is context for the day, never a verdict on it.
- Worked out on your device. Your period days and flow never leave it.
- Your own pattern after a few tracked cycles, with settings for hormonal contraception and perimenopause so the picture fits you.
- Leave it off and nothing else changes. Turn it on later if the moment is right.
Day 24 · Luteal
- Menstrual
- Follicular
- Ovulatory
- Luteal
Period expected around 6 July · give or take a day
Based on your recent cycles
BALAY describes a pattern. It never diagnoses anything, and it never scores your day by your cycle.
A score that only ever goes up
Your day gets a number out of 100 that rises as you bank small wins. On a flat day, resting is the thing that lifts it most. Nothing you skip is held against you, and tomorrow starts clean.
- Matched your energy +18
- Two tasks done +12
- Walk, 2.7k steps +10
- Rested after lunch +8
- Morning check-in +6
- Water, 1.2L +5
- Breathing, 3 minutes +4
- Protein at breakfast +3
Wellness insight, not medical advice. Check with a professional for anything health-related.
The rest of the day, covered
Built on published research, and honest about the limits
BALAY is a wellness app. It doesn't diagnose or treat anything, and we say so plainly. What it does is take what's published about how adults with ADHD actually have good days, and build that into the product.
Read what the research says →Three plans, and Free is a real one
Free
£0for good
Up to two tasks at a time, plus energy check-ins, your daily score, My Day, habits, breathing and brain dump. One Sumi conversation and one planning session are included.
Start freePlus
£7.99a month
or £79.99 a year, which works out at £6.67 a month
Everyday support. Sumi to talk things through, as many tasks as you need, big tasks broken into small steps, tasks pulled from your messages, and home screen widgets on iPhone.
Choose PlusUltimate
£14.99a month
or £149.99 a year, which works out at £12.50 a month
Everything in Plus, and BALAY runs the day with you: Sumi plans your day, brain dumps sorted into next steps, health insights and the energy lens on My Day, and priority support.
Choose UltimateRead more
Guides
- ADHD energy management: plan around the energy you have Why energy swings with ADHD, how to plan a day around it, what to do on a flat day, and where an app fits. Plain, sourced, and honest about limits.
- Best ADHD apps for adults: an honest guide (2026) ADHD apps for adults, grouped by the job they do: energy, routines, CBT-style programmes, task breakdown, body doubling and focus. Plus support by country.
- An ADHD planner that adapts to your energy Why fixed plans break with ADHD, what an adaptive planner changes, and how BALAY, Tiimo, Structured, Sunsama and Lifestack each adapt. Sourced.
Comparisons
- BALAY vs Tiimo: who each ADHD planner suits Tiimo is a visual planner on almost every device. BALAY plans around the energy you check in with, on iPhone. What each does, side by side.
- Inflow vs BALAY: a programme or a daily planner Inflow is a CBT-based programme for managing ADHD. BALAY is a daily planner that works from your energy. What each does, and who each suits.
- Lifestack alternatives for ADHD energy planning Five apps to consider if Lifestack is not the right fit: BALAY, Structured, Tiimo, Routinery and Sunsama. What each plans around, and who each suits.
What do people ask about BALAY?
A daily companion for adults with ADHD that plans around the energy you actually have, rather than the capacity a generic planner assumes.
A normal to-do list sorts by date. BALAY sorts by the energy a task takes, and asks you how you are before it decides what to show you.
No diagnosis needed. BALAY is designed for ADHD brains, and plenty of people who use it are self-identified or waiting on an assessment. Nothing asks you to prove anything.
No wearable needed. Everything works on what you log in the app. Connecting Apple Health on iPhone, or Health Connect on Android once it arrives, adds context from sleep, steps, exercise, and heart rate variability if you want it, and you can turn it off again at any point.
Your score only ever rises during the day. Skipping something never subtracts, it simply doesn’t add. Tomorrow starts fresh.
BALAY is a wellness app, not a medical one. It doesn’t diagnose, treat, or measure any condition. For anything health-related, please speak to a professional.