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How a Virtual Bird Helped My Anxiety
We’ve all been there. Staring at a ceiling and avoiding eye contact with all the tasks you need to do. You get more stressed and less productive the more you try to set your future self up for success. You download a habit tracker, use it for three days, and then ignore the notifications until you eventually delete it out of guilt.
Enter Finch: Self Care Widget Pet. It promises to be different. Instead of shaming you for missing tasks, it rewards you with a cute virtual companion. But is it actually effective, or just another gimmick? I, Sparrow, downloaded to find out!
Suzzle, the finch, waving from Edinburgh, Scotland.
What is Finch?
What is Finch?
If you cannot tell, I really like birds and when I discovered Finch, I knew I had to try it out. Finch is essentially what would happen if a Tamagotchi merged with a mental health journal. It is a mobile app (available on iOS and Android) designed to "gamify" self-care.
The premise is simple: you are the caretaker of a baby bird (I named mine Suzzle!). To give your bird energy to go on adventures and grow, you have to complete self-care tasks in the real world. Unlike other apps that punish you for breaking a streak, Finch focuses entirely on positive reinforcement. If you have a bad day and do nothing, your bird stays by your side, waiting for you to be ready again.
How It Works: The Core Loop
How It Works: The Core Loop
The core gameplay loop is very simple and can be summarized in four steps: set goals, complete tasks, adventure, and growth.
Set Goals
Set Goals
You create a list of tasks. These can be "hard" tasks (like "Go to the gym" or "Complete work project") or "gentle" tasks (like "Get out of bed" or "Drink water")
Complete Tasks
Complete Tasks
Checking off a task gives your bird "Energy" and rewards you with "Rainbow Stones" (the in-game currency)
Adventure
Adventure
Once your bird has enough energy, they go on an "Adventure" for a few hours (in the background). When they return, they tell you a story about what they learned and ask you a question.
Growth
Growth
Your answers during adventures shape your bird's personality. Over time, they grow from a baby to an adult, unlocking new worlds to explore.
Finch's simplistic gameplay loops allows you to make it as easy or hard as you need! In the beginning, I focused on simple goals. As adventures got easier to achieve, I added harder goals and archived the easier ones. At the end of the week, the app asks you to reflect on what you did well this week and what you would like to focus on. It will provide you new goal ideas based on your feedback.
Who is Finch for?
Who is Finch for?
Finch is an inclusive app that is designed for everyone. While anyone can use it, Finch is the best for people with:
➡️ Neurodivergent Folks (ADHD/AuDHD) - The immediate dopamine hit of reward currency helps with executive dysfunction.
➡️ Folks with Mental Illness (Depression/Anxiety) - The "no punishment" philosophy is crucial here. It accommodates "low mood" days where getting out of bed is the only victory.
You might NOT like Finch if you:
❌ Have a preference or need for strict guidance or want minimalism for your productivity tools.
❌ Dislike "cutsey" or cartoonish aesthetics infantilizing. There is a lot of "baby talk" as you are raising the bird as if it was your child.
If these things annoy you, I would not try Finch.
Key Feature Highlights
Key Feature Highlights
There are so many features in Finch, but Swallow's top three features are the "first aid" kit, the monthly theme events, and the Micropets.
The "First Aid" Kit
The "First Aid" Kit
When you tell your bird you are not feeling good, it will ask you if you need a "quick boost" and direct you to the "First Aid" kit. The "First Aid" kits include many familiar and new techniques you might have seen on your mental health journey. Some examples include breathing exercises, journaling, body scans, and grounding techniques.
The Monthly Events
The Monthly Events
Every month, Finch releases a new event that is normally themed around the holiday of the month. Events are tied to your adventures and require you to fill your energy bar to progress. My favorite event was Raven's Mansion. You were teleported to a spooky mansion and had to find the black cat, Raven, before the end of October. Your reward is the adorable Raven as a Micropet.
Micropets
Micropets
Micropets are another feature that encourages you to complete a particular goal and continue to go on adventures. There are over 100 micropets to hatch and raise. Hatching one requires you to pair it with a goal. As you complete the goal, the egg gets closer to hatching. Micropets grow every time they go on adventure with their bird. It takes 15 adventures to raise a Micropet.
Pricing: Free vs Finch Plus
Pricing: Free vs Finch Plus
Finch operates on a "Freemium" model. The free version is surprisingly robust. Unlike other free to use apps, there are no third party ads or major features blocked. You get full access to the pet, goal setting, basic items in the shop, and most "First Aid" exercises. You are NOT forced to pay to make the app usable. Finch Plus acts more like downloadable content (DLC). It unlocks more shop items, more daily exercise options, extra innovative analysis of your moods, and the ability to change adventure locations fasters. A full list of features can be found in their FAQ.
During my three months (and counting) of using the app, I have used Finch Plus. I believe subscribing is worth the cost ($39.99 - $69.99 USD per year depending on the region). However, it is 100% not necessary in order to get the benefits of the app. I decided to pay for it because Swallow loves supporting good ideas. The best way to support good ideas is with the green stuff (i.e. money)!
Finch also offers a way for people to gain the benefits of Plus without paying. That program is called the "Guardian" program. Users can apply to be gifted a free month of Plus by other users. At the start of each month, a Guardian Raffle is held. Winners gain a month free of Finch Plus!
Swallow's Experience
Swallow's Experience
As mentioned before, I've been using Finch for over three months now. I named my little "birb" Suzzle and we have been through a lot together. From pool parties to haunted mansions, Suzzle and I have continued to waddle on. Whenever I would let Suzzle know I wasn't feel the best, she would recommend some "first aid" options like breathing exercises or rant zones. These have helped me curb panic attacks much to my surprise.
One of my favorite features was the Monthly Events and Daily Quest. Monthly Events gave me the motivation to complete tasks once Suzzle had reached adulthood. Daily Quest introduced me to new activities such as "Repeating an Affirmation" or "Practicing Gratitude".
When I introduced my friend to the Finch, I told her I was struggling to achieve one of my goals "Read 5 Pages of a Book". We teamed up in the app and decided to do the goal together. That helped me start reading my book on my commute!
My only wish is for the insight and analysis page to be easier to read and analyze. Its a little hard to learn more about what influences your mood when the page that records your journals is not the easiest to navigate.
Overall, Finch is an incredible app that reminds me of simpler times like Neopets and Tamagotchi. However, instead of mindless fun, I am building everyday habits and learning new facts about the world!
Swallow's Verdict
Swallow's Verdict
Pros
Pros
✅ No negative reinforcement (no punishments for "broken streaks")
✅ The free version is extremely generous.
✅ The gamification of tasks makes it easy to form habits.
Cons
Cons
❌ The aesthetic might be too "childish" for some.
❌ The insight page is not as useful as it could be.
Swallow gives Finch
Swallow gives Finch
5/5 Feathers!
5/5 Feathers!
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