Resources
Tools & Apps
NeuroCompass
Created by Devyn, founder of Willow Creek Counselling, is a free app built specifically for neurodivergent adults. It combines a planner, therapy-informed tools, and a reward system to help gamify everyday tasks and make life feel more manageable. It's currently in development and open for early users. Visit neuro-compass.vercel.app in your browser and tap "Add to Home Screen" to install.
Focus Friend
A cozy, gamified focus timer created by YouTuber and educator Hank Green. When you start a focus session, your little "bean" works alongside you, but if you pick up your phone and get distracted, they get sad. Complete your session and earn decorations for their room. Free to download in app store.
Finch
A self-care app where you nurture a little bird by completing small daily goals. Finch turns self-compassion into a gentle, low-pressure habit. Great for people who struggle with motivation or tend to put themselves last. Free to download in app store with paid subscription options.
Habitica
Similar to Finch, a habit and task tracker that turns your to-do list into an RPG game. You create a character that levels up as you complete real-life tasks, a fun option for people who are motivated by rewards and find traditional planners boring. Free to download in app store.
How We Feel
A beautifully designed emotion-tracking app built with researchers from the Yale Center for Emotional Intelligence. Helps you identify and log how you're feeling throughout the day, useful for building emotional awareness and spotting patterns over time. Free to download in app store.
ACT Companion
Based on Acceptance and Commitment Therapy, this app offers guided mindfulness exercises, values exploration, and defusion techniques. A great complement to therapy for anyone working on anxiety, perfectionism, or self-criticism. Lifetime subscription of $12.99, free to download in app store.
Helpful Websites
CADDAC - Centre for ADHD Awareness, Canada: Canada's leading ADHD advocacy and education organization. A reliable source of information on ADHD across all ages.
Autism Ontario: Ontario's primary resource for autistic individuals and their families, with information on diagnosis, supports, and community programs.
CAMH - Canadian Addictions & Mental Health: Canada's largest mental health teaching hospital. Their website includes plain-language overviews of a wide range of mental health conditions and treatments.
Embrace Autism: A research-based website created by autistic people, for autistic people. Especially useful for adults exploring a late diagnosis or learning more about high-masking autism.
Neurodivergent Insights: Created by Dr. Megan Anna Neff, an AuDHD psychologist with lived experience. Offers affirming, research-informed resources for autistic and ADHD adults.
Crisis & Support Lines
988 Suicide & Crisis Lifeline (Text of Call 9-8-8)
Here 24/7 Crisis & Support Line (Call 1-844-437-3247)
Recommended Reading
The Simple Guide to ADHD and Emotional Regulation by Jenna Free:
A clear, accessible guide to understanding why emotions hit harder with ADHD, and practical ways to work with your nervous system instead of against it.
ADHD for Smart Ass Women by Tracy Otsuka:
Written by a woman with ADHD, for women with ADHD. Reframes the diagnosis as a strength and covers the unique ways ADHD shows up in women who have spent years being told they're capable of more.
Strong Female Character by Fern Brady:
A sharp, funny, and honest memoir about being a late-diagnosed autistic woman. Unapologetic and deeply relatable for anyone who spent years feeling like they didn't fit.
Drama Queen by Sara Gibbs:
A memoir about growing up autistic without knowing it. Warm, witty, and validating for women who masked their way through childhood and are only now making sense of it.
How to Keep House While Drowning by KC Davis:
A compassionate, shame-free guide to managing household tasks when your mental health makes it hard. A must-read for anyone who has ever felt like they're failing at "basic" adulting.
Intuitive Eating by Evelyn Tribole & Elyse Resch:
The foundational book on healing your relationship with food and your body. Offers a research-backed framework for stepping away from diet rules and learning to trust yourself again.
Health at Every Size by Lindo Bacon:
A research-backed challenge to diet culture that makes the case for caring for your body without focusing on weight or size. Grounded in science and deeply affirming for anyone who has felt failed by conventional approaches to health.
Set Boundaries, Find Peace by Nedra Tawwab:
For people who struggle to say no and find themselves constantly overextended. A practical, readable guide to understanding why boundaries are hard and how to start building them in relationships, work, and life.
The Gifts of Imperfection by Brené Brown:
For perfectionists learning to let go of who they think they should be. Explores how shame and comparison keep us stuck, and what it looks like to live with more courage and self-acceptance.
The Happiness Trap by Russ Harris:
Based on Acceptance and Commitment Therapy (ACT), this book challenges the idea that we need to feel good to live well. A practical guide to stopping the struggle with difficult thoughts and emotions and building a life guided by what actually matters to you.