Kontrol watches the shape of your days - sleep timing, movement, light, phone use - and picks one thing that might be worth your effort. It models regulation rather than diagnosis, so it reads the same whether you have ADHD, bipolar, or no diagnosis at all. It assumes you will never log anything, and it tells you when it is guessing.
Sleep timing, movement, light and phone use, mostly from what your phone already records. Anything you tell it is a bonus, never a requirement.
It estimates
A state-space model turns that into an estimate of what is underneath: circadian regularity, activation, the gap between intending something and doing it. When the data is thin the uncertainty band widens, and it says so.
It picks one thing
One suggestion a day, chosen for what is likely to be worth your effort right now rather than worked through as a checklist. The check-in can build a streak; the action never does, so a day you skip costs you nothing.
It is built to run on your phone: the real app keeps everything on the device, with no account and no telemetry. This web prototype is the exception, and the footer says exactly what it stores.
Who it is for
Built ADHD-first, and meant to extend to bipolar, autism, mood and anxiety, and recovery. Suspecting something is enough - the model asks what your days look like, not what you have been told you are.
It will not fix task initiation, time blindness or working memory, and it does not pretend to. What it can tell you is which days you have something to spend, and where your medication actually sits.