So my HOB filter is simple, has a filter in it, and a little sponge like bad (1 inch thick max) in front of that, so its not big or weird or anything... My issue is that, it shakes of my plants to much, and just stirs up the tank a bit to much. So I was wondering of a way to lower the flow on it? any ideas?
I had one idea and that was to get some window screening and put it on the area where the water streams down into the tank and maybe that would slow it down quite a bit?

You could also add a small bag of bio media on top of the sponge. Might slow down the flow a little and you get the added bonus of more biological bacteria to clean the water.

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You can make a baffle out of a plastic water bottle. I did that in a betta tank once. Looks like this: Green Jean: baffle I used what I had in a pinch, it works better made from a water bottle (end of the post): Green Jean: problems

good idea and thank you for your input, but I was leaning towards putting something in the part (idk what its called sorry!) where the water flows out from rather than having something sticking up out of the filter and looking, generally unpleasing to the eye

Well, you could cut a piece of sponge to fit across there, and grow moss or something in it?

if I put some java moss in between the window screen I mentioned earlier, do you think that would grow? it would have to be slightly emersed though.

Probably? Look for some threads done by people w/planted HOBs, I know I've seen several w/moss at the output, under the water flow.

I never had much success with moss, it always seemed to get covered in algae. I did however have great success with pennywort and also baby tears

Also you can try a pre filter sponge on the pickup tube to the filter, raising the water level in the tank will also change the direction and speed that the water comes out of the filter

That's a terrific idea. Thanks! I'm gonna do that! It's not an eye sore at all. It's barely noticable.

Yes- the plastic is clear and not so noticeable in my opinion. I didn't even have to attach mine to the filter box but just rested it over the top of the cover and it holds itself in place.

Still have it on hand for future use, if I need it.

So I got some live sphagnum moss and shoved it in there, see how this goes o-o

This HOB filter has no volume control at all?

Blocking the flow in the media basket is asking for an overflow, loss of water in the tank and big, wet mess on your floor. Really don't go blocking the flow in the media basket, it's a really bad idea.

Best place to put any restriction of flow on a HOB is in the pick-up tube ahead of the impeller, like maybe putting a couple bio-ceramic-tubes in the inflow tube. As long as they wont go any further into the impeller itself.

Heres a pic, can u mark the areas your talking about. I know what you mean by the propeller but I don't fully understand :? I see how its overflowing so how could I do the whole plant thing without causing this issue?

The curved black tube going into the filter is going to be too much of a bother to do this correctly with. Please forget I made this suggestion, I don't think it will work with your filter. I'd be looking into buying a filter with a volume control, as this is not going to be an easy fix.