The formula (simple, transparent, and tweakable)

The calculator uses six 1–10 ratings. Three sliders represent “headwinds” (distractions, switching, stress), so we invert them to create helpful “tailwind” scores. Then we combine everything with weights and scale to 0–100. Finally, we convert the 0–100 score into an estimated number of minutes you can sustain attention under typical conditions.

• Calm score = 11 − Stress load
• Distraction control = 11 − Distractions
• Single‑tasking = 11 − Task switching

• Sleep quality: 22%
• Distraction control: 20%
• Single‑tasking (switching): 18%
• Calm score (stress): 16%
• Motivation / interest: 14%
• Focus training habit: 10%

The weighted capacity lands in the 1–10 range. We map it to 0–100 like this:
Focus Stamina Score = ((Capacity − 1) ÷ 9) × 100

We estimate your sustainable attention span (in minutes) with a simple linear mapping:
Estimated attention minutes = 5 + (Score ÷ 100) × 55
That means:

• Score 0 ≈ 5 minutes of focus before drifting
• Score 50 ≈ 32–33 minutes (typical “Pomodoro-ish” zone)
• Score 100 ≈ 60 minutes of deep focus endurance

Most people do best when a focus session ends before they hit the wall. So we recommend using about 60% of your estimated attention minutes as your “standard sprint,” capped at 45 minutes. Example: if you estimate 40 minutes, your recommended sprint is ~24 minutes.

Three quick scenarios

Example 1: “Busy + interrupted day”

• Sleep 4/10, Distractions 8/10, Switching 8/10, Stress 7/10, Motivation 5/10, Training 2/10
• Result: low score → short sprints (5–15 minutes) + aggressive distraction reduction

Example 2: “Normal work week”

• Sleep 6/10, Distractions 5/10, Switching 5/10, Stress 5/10, Motivation 6/10, Training 4/10
• Result: mid score → 20–30 minute focus sprints + 5 minute breaks

Example 3: “Deep focus mode”

• Sleep 8/10, Distractions 3/10, Switching 2/10, Stress 3/10, Motivation 8/10, Training 7/10
• Result: high score → 35–45 minute sprints + longer deep work blocks

Tip: If your estimate feels “off,” adjust the sliders to match reality — the value is in learning what moves your score.

Raise your score by 10 points (often doable)

Attention usually improves most by fixing the environment before fixing “discipline.” Use this simple order:

• Put the phone in another room for one sprint.
• Close extra tabs. One task. One screen.
• Use “Do Not Disturb” + allow only emergencies.

• Batch messages 2–3 times per day instead of constant checks.
• Write a “parking lot” note for thoughts that interrupt you.
• Use a single “next action” list (not a huge to‑do pile).

• Do a 60‑second reset: slow exhale breathing (in 4 seconds, out 6 seconds).
• Make the task smaller: “open the doc” counts as a win.
• Ask: “What’s the smallest version of success?”

• Connect the task to a benefit you care about (money, freedom, mastery, pride).
• Gamify: try to get a “streak” of 7 focus sprints.

• One 5–10 minute mindfulness session per day.
• Practice single-tasking: eat one meal without scrolling.
• Use a timer regularly. Your brain learns the rhythm.

Frequently Asked Questions

• Is this my “real” attention span?

  It’s an estimate of sustainable attention under your current conditions. Your attention can vary by sleep, stress, interest, and environment. Use it as a planning tool.

• Why do you invert distractions, switching, and stress?

  Because those factors usually reduce focus. Inverting converts them into positive “tailwind” measures so a higher combined score always means easier attention.

• What’s a good score?

  Around 50 is a common “average” day where 20–30 minute sprints work well. Above 70 is solid deep-work territory. Below 40 suggests the day may need shorter sprints and more resets.

• Can I use this for ADHD or diagnosis?

  No — this is not diagnostic. If you’re concerned about attention difficulties, a licensed clinician can help you evaluate what’s going on and what supports may help.

• Why does motivation matter?

  Interest reduces “mental friction.” When a task feels meaningful, you naturally persist longer and recover faster after lapses.

• How often should I use it?

  Weekly is a great rhythm (“Last 7 days”). Daily can be useful when you’re experimenting with habits (like notification blocking).

Related & Popular Tools

Keep the momentum — try another quick self‑reflection tool:

Use responsibly

Use this tool to guide habits and planning, not to label yourself. If attention issues significantly affect your life, consider speaking with a qualified professional who can give personalized guidance.

• Run “Last 7 days” every week and save your snapshot.
• Pick the lowest slider and run a 7‑day experiment to raise it.
• Track the trend — direction matters more than any single score.

Attention Span Estimator: the practical guide

People talk about “attention span” like it’s a single number you either have or don’t. In real life it’s more like a battery you recharge and drain all day. The same person can focus for 10 minutes on a boring task, and 90 minutes on something deeply interesting. So instead of claiming a universal “true” attention span, this calculator is designed to answer a more useful question:

“Given how I’m sleeping, how stressed I am, and how distracting my environment is right now, what focus session length is realistic?”

That question is powerful because it helps you design a schedule you’ll actually follow. When someone tries to do a 90‑minute deep work block on a day when their brain can realistically handle 15 minutes, they conclude they’re “lazy.” But the problem is the plan — not the person. When you match your plan to your current conditions, you create consistency. And consistency, over time, is what builds long-term focus stamina.

What the score means

Your Focus Stamina Score is a 0–100 number created from six sliders. Think of it as an “attention readiness” index. Higher scores mean: fewer interruptions, better mental energy, smoother task engagement, and faster recovery when you get distracted. Lower scores mean: the brain is juggling more friction — it takes more effort just to stay on track.

Why the sliders are chosen

These six factors were picked because they’re the most common day‑to‑day drivers of focus in everyday life:

• Sleep quality: Sleep affects working memory, emotion regulation, and sustained attention. Poor sleep increases “micro‑lapses.”
• Distractions: Notifications, noise, and open tabs create constant “attention grabs” that break your train of thought.
• Task switching: Switching has a hidden cost: each switch requires reloading context, which drains mental energy.
• Stress load: Stress narrows attention, increases rumination, and makes tasks feel heavier than they are.
• Motivation / interest: Interest reduces friction. When something matters, you can persist longer before fatigue sets in.
• Focus training habit: Regular practice (timers, meditation, single‑tasking) builds attention control like a muscle.

How the math works (in plain language)

Three sliders (distractions, switching, stress) measure “headwinds” — higher numbers generally make focus harder. If we added them directly, a higher overall score would sometimes mean “worse,” which is confusing. So we invert them to produce positive versions: distraction control, single‑tasking, and calm. After inversion, a higher number always means better conditions.

Then we compute a weighted average. Weights exist because not all levers are equal. Sleep and distraction control tend to have huge effect sizes across many people. Switching matters because modern work environments can turn a day into 100 tiny tasks. Stress matters because it hijacks attention. Motivation and training still matter, but they typically “multiply” what’s possible once the basics are in place.

Why convert to minutes?

The score is useful, but minutes are actionable. Minutes help you decide: “Should I try 45 minutes or 15 minutes right now?” The mapping in this tool is intentionally conservative: it produces a number between 5 and 60 minutes. Most people can build remarkable results with 20–45 minute sprints when combined with breaks and good task selection.

A simple way to use this tool for results

1. Estimate your score for the last 7 days and press Save.
2. Choose your recommended sprint length and do 2–4 sprints per day.
3. After 7 days, re-check. If your score improved, keep the habit. If not, change the weakest lever.

Mini experiments that go viral (and work)

If you want a shareable challenge, try one of these:

• Notification Fast: 25 minutes of phone‑off focus, once per day for 7 days. Save your score before and after.
• Single Tab Week: Only one “work tab” open during focus sprints. Your switching score usually improves fast.
• 2‑Minute Start Rule: On hard days, do 2 minutes only. Most sessions extend naturally once you begin.
• Stress Reset: 60 seconds of slow exhale breathing before each sprint.

Common pitfalls

• Overestimating ability: If you keep failing at long sessions, shorten the sprint. Build wins first.
• Ignoring environment: Trying to “willpower” through constant pings is like trying to read in a nightclub.
• All-or-nothing thinking: Focus is trainable. Today’s low score is not a life sentence.

Bottom line

This tool turns an abstract idea (“I can’t focus”) into concrete levers and a practical plan. Use it to become kinder and more strategic with your brain: plan sprints you can win, reduce friction, and build training habits that compound over time.

Reminder: This calculator is educational and not clinical. If you’re worried about attention or mental health, consult a qualified professional.

One sentence plan

Use the recommended sprint length, remove one distraction, and repeat daily for 7 days — then measure the trend.

That’s the simplest path to “better attention span” that actually sticks.