A quiet, sensory-first toolkit for neurodivergent minds, for when the world is too loud, too fast, or too much. Built by a clinical psychologist.
Different brains need different things at different moments. Regulate gives you four ways in, and gets out of the way once you arrive.
Two settling sighs, then a slower paced breath you can lock onto. Pick a length and a single button does the rest. No decisions when you can't make them.
White, pink, brown or grey noise, chosen on purpose, not by accident. With plain-English explanations of which one suits ADHD vs sensory-sensitive ears.
Subtle, repeating vibrations you can feel rather than hear or see. Lay the phone on your chest, hands on top. Your body locks onto the beat.
One quick body-based prompt: cold water, a cheek hold, a grounding move. Designed for moments when reading more than two sentences feels impossible.
Most regulation apps are built for neurotypical brains on a good day. Regulate is built for the brain you have, on the day you're having.
Regulate isn't a daily habit you have to maintain. It's there for the moments your nervous system actually needs help, and forgettable in between.
Five minutes of paced breathing in a bathroom stall, or in your car before walking in.
Brown noise in one earbud while you finish what you came for. Your screen can stay in your pocket.
A 20-minute Soft Pulse rhythm on your chest. No screen, no scroll, no decisions.
One tap to Calming Panic: two settling sighs, then a slower rate you can hold onto.
Focus Tick: a quiet, rhythmic vibration you don't have to attend to. The room gets quieter.
Brown noise, Wave rhythm, dim the screen with the dark filter. No streaks to break.
Pick the filter colour that feels easiest on a flared-up day: warm yellow, deep teal, neutral grey, calming blue. Set it once and the whole app dims, warms or cools to match. Nothing flashes. Nothing celebrates you.
Cool neutral light
Low-light deep teal
Warm low-blue tint
Cool calming tint
When you're already overwhelmed, the last thing you need is a settings panel. Every screen has one main action; everything else is a footnote. You can decide later, or never.
Talk-it-out tools require a brain that can talk. When yours can't, breath, vibration, sound, and cold water can. Regulate leads with the body and lets thinking come back online on its own.
No streaks, leagues, or guilt-trips. We'd rather you forget us for a month and remember us in the moment you need us most. That's the only metric that matters.
Regulate is the work of Dr Craig Newman, a UK-based clinical psychologist with almost two decades of building award-winning digital health apps that have been shown, in evidence, to transform the lives of the people who use them.
Craig is also neurodivergent, and regulating his own emotions is part of daily life. He built Regulate from both sides of the clinic room: out of the evidence base for what genuinely works, and as something he can reach for himself in moments of urgent need or proactive care.
This isn't a thought experiment. It's a tool designed to have real impact in Craig's own life, and in the lives of the many people he works with and supports to regulate emotion every day.
Connect with Craig on LinkedIn
14 days free, full access, no limitations. No notifications, no streaks, no upsells. If it doesn't help, just put your phone down. We won't chase you.