Meet InnerSense — Feel the cue before the crisis

What InnerSense does

InnerSense teaches you to feel your body's signals — hunger, thirst, a full bladder, a clenched jaw, rising anxiety — before they snowball into a meltdown, a shutdown, or a UTI.

If you're autistic or have ADHD, your interoception — the sense of what's happening inside your body — is often muted. You don't notice you're hungry until you're already dysregulated. You don't register a full bladder until it hurts. Generic reminders just beep "drink water" on a timer; they never teach you to recognize the feeling itself. Occupational therapists run guided body check-ins, give people a shared vocabulary for sensations, and slowly fade prompts as awareness grows — but that whole approach still lives in paper handouts and static PDFs. The 2025 toolkit from autism org Amaze is literally a printable document. No free app runs the scan.

InnerSense does, and it ships complete in v1.

What InnerSense does:

— Guided body scan. Walk region by region — throat, stomach, bladder, chest, jaw, head — and the app asks, gently, what you notice in each. A controlled sensation vocabulary (tight, empty, buzzing, heavy, dry, warm) plus a simple intensity dial means you don't have to invent words for feelings you've never been taught to name.

— Matching action. Each sensation maps to a concrete next step: eat, drink, use the bathroom, unclench, step away, breathe. The cue finally connects to a thing you can do about it.

— Fading check-ins. Start with frequent scheduled scans, then let the reminders thin out automatically as you log more cues on your own. The goal is for you to notice without the phone — and the app is built to get out of your way.

— Cause-and-effect patterns. The history view surfaces leading indicators, like "every shutdown this month followed an ignored 2pm hunger cue." You see the chain before the next crisis, not after.

For autistic and ADHD adults building interoceptive self-awareness. Free, no account, on-device — your body data never leaves your phone.

A look inside

Tap any screenshot to open the full-resolution version.

What's inside

• Body scan — Guided walk through throat, stomach, bladder, chest, jaw, head — what do you notice in each region
• Sensation vocabulary — Controlled word list (tight, empty, buzzing, heavy, dry, warm) with an intensity dial so cues are nameable
• Matching action — Each sensation maps to a concrete next step: eat, drink, use the bathroom, unclench, step away, breathe
• Fading reminders — Frequent scheduled scans that automatically thin out as self-logging grows
• Pattern view — Cause-effect history surfacing leading indicators like ignored 2pm hunger preceding a shutdown
• Onboarding — Explains interoception and the scan; sets initial check-in cadence and active hours

Why we built it

Many autistic and ADHD adults have muted interoception and don't register hunger, thirst, a full bladder, or rising anxiety until it becomes a meltdown, UTI, or shutdown; generic reminders just beep "drink water" without ever teaching them to feel the cue.

What makes it different

InnerSense is the only free app that runs the OT interoception protocol end to end: a guided region-by-region body scan (throat, stomach, bladder, chest, jaw, head) with a controlled sensation vocabulary and intensity rating, a matching-action suggestion per cue, an auto-fading reminder schedule, and a cause-effect pa…

Who it's for

Anyone who wants honest tracking without a coach, a subscription, or a streak guilting them at 11pm.

In one line: Feel the cue before the crisis.

Try it

See the InnerSense app page for the full feature list, the info table, and support links.

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Use InnerSense, found a bug, or have a feature request? Comments are open below — anonymous is fine.