2-minute assessment · no account needed
What is actually eating your attention?
Most lost attention is not lost to willpower. It goes to notifications, task switching, a first hour spent in other people's requests, and a night of short sleep — and each of those is adjustable.
This assessment scores those habits and shows you, plainly, where yours stand. The problem is usually interruption, not discipline.
Start your assessment
This is for you if
You finish a full day of work and cannot name one thing you actually finished.
You reach for your phone between sentences without deciding to.
Your best hour of the day reliably goes to email, because email arrives first.
You have tried working harder at focusing and it has never once been the fix.
If difficulty concentrating has been true for as long as you can remember, affects every part of your life rather than just work, or is causing real distress — that is worth a proper conversation with a doctor rather than a habits programme.
Answer 16 questions
2 minutes, no account. Habits, not weigh-ins.
See your score
Out of 100, across four areas, with your two priorities named.
Get your day, decided
One action. One plate. A button for cravings. 20 seconds to log.
What you get, free
01A score out of 100
Across attention and environment, sleep and recovery, movement and breaks, and fuel — so you can see what is actually costing you.
02Your two weakest areas
Named specifically, in order, with what tends to move each one first.
03Something to measure against
Retake it later and compare. If a change worked for you, you will see it in your own record.
No product is required to complete this assessment, and nothing here is a substitute for talking to your own doctor.
Then, if you join
A day you can close, and a record that argues from your own life
One action a day, a 20-second check-in, and four small anchors. Every day you close becomes evidence — and the record only ever compares you with your own days.
Today, decided for you
The screen knows morning from night. Tick what you did, close the day, and the score explains itself — every point accounted for.
A week you can read
Seven bars, then this week beside your last two. When nothing moved, it says so plainly — a real answer, not a cheer.
A record that accumulates
Every day you have logged, what you noted, what you built. Milestones count total days, so missing one never takes anything back.
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Why habits, and why a score
The standard advice for attention is to want it more — block the time, be disciplined, try harder. That framing is both unhelpful and slightly insulting, because it locates the problem in the person rather than in the twelve things interrupting them.
Every task switch is paid for on the way back rather than at the moment of switching, which is exactly why a day of switching feels frantic and produces nothing. And most interruptions are structural: a notification you never turned off, a phone within reach, a morning that begins in someone else's inbox.
So the programme starts by removing things. One notification off permanently. The phone in another room for one block. The first hour spent on your own work. Then, in week three, finding the hour your attention is actually best and defending it.
The daily rating is how clear the day felt, and the comparison is your own days against each other.
What this is not
- This is not an ADHD assessment and it cannot screen for one.
- It does not diagnose, treat, cure or prevent any condition.
- It is not a productivity system and it makes no claim about your output.
- It never implies that struggling to focus is a character failing.
Questions
Is this an ADHD test?
No, and it could not be. ADHD is a clinical diagnosis made by a professional. This scores everyday habits.
Is this a productivity system?
No. There is no method, no app, and no output target. It is about removing interruption and protecting one hour.
What if I have tried this before?
Most people have tried working harder at focusing. This programme does not ask for that — it asks you to remove things instead.
How long does the assessment take?
About two minutes. No account, and no email needed to see your score.