- Some of the most useful tools are already built into your phone, for free.
- This page lists free options only. Nothing here pays MOEx to be listed.
- Tools that use AI are marked. Don't paste private details into them.
- All of MOEx's own tools are free and save only on your device.
- Crisis lines that work by text are listed at the end.
Already on your phone
Background sounds
Steady rain, ocean, or white noise to cover distracting sounds. On iPhone: Settings, Accessibility, Audio and Visual, Background Sounds.
Live captions and transcription
Turns speech around you into text on your screen. Helpful in loud places or when processing speech is hard. iPhone has Live Captions. Android has Live Transcribe, free from Google.
Focus and Do Not Disturb
Silence everything except the people you choose. Set it to turn on at the same times each day so you don't have to remember.
Grayscale screen
Turning your screen gray makes it less bright and less tempting. On iPhone: Accessibility, Display and Text Size, Color Filters. On Android: Digital Wellbeing, Bedtime mode or Grayscale.
Sound alerts (Android)
Sound Notifications can alert you to things like a doorbell or alarm when you're wearing noise-canceling headphones.
Reminders at set times
Repeating reminders to eat, drink water, or take a break help if you notice body signals late.
Free websites
Goblin Tools Uses AI
Free tools made for neurodivergent people: break a task into steps, change the tone of a message, or check how a message might come across. Works in a browser with no account.
Libby
Borrow ebooks and audiobooks free with a public library card. Many libraries let you sign up for a card online.
AASPIRE Healthcare Toolkit
Free worksheets and a healthcare accommodations report, designed with autistic adults.
Job Accommodation Network
Free answers about changes you can ask for at work, by email or chat.
MOEx tools
Free, no account, and saved only on your device. Everything shows up in My kit.
- Energy budget: plan today by what it costs you.
- Task breaker: tiny steps, one at a time.
- Sensory map: what's too much and what helps.
- Your manual and doctor card: explain yourself once, on paper.
- Work request: an email ready to send.
When you need someone
988 Suicide and Crisis Lifeline: call or text 988 (US, any time).
Crisis Text Line: text HOME to 741741 (US, any time). Text only, no talking needed.
For local services like housing or food help, see Free help you may qualify for.
A note on this list
Everything here was free when checked in October 2026. Phone menu names can change with updates. MOEˣ doesn't receive anything from any tool listed. Crisis Text Line is listed in SAMHSA's behavioral health resources.