How the Consistency Meter score is calculated

The Consistency Meter turns your slider ratings into a single 0–100 Consistency Score. It is intentionally simple and practical: it’s built for reflection and habit tuning, not diagnosis. Think of it like a “dashboard” — a way to spot what’s lowering your consistency right now so you can fix it.

The model has two layers: (1) Adherence (did you do the habit as often as you intended?) and (2) Stability mechanics (the systems that make showing up easier). Many people focus only on willpower. This meter focuses on the levers you can actually adjust.

First we compute an adherence ratio: Adherence % = actual days ÷ intended days (capped at 100%). If you intended 5 days and did it 3 days, adherence is 60%. We then map that to a 1–10 “Adherence Rating” so it can be blended with the other sliders.

• 0–10% → 1 (rarely happened)
• 11–20% → 2
• …
• 91–100% → 10 (you mostly matched your intention)

This mapping keeps the tool intuitive: all components become “1 to 10” signals. It also prevents a single week from dominating the score — you’re measuring a pattern, not a verdict.

We combine seven components using weights. Why weights? Because some levers influence everything else. For example, if sleep is chaotic, consistency is harder even with a perfect plan. If recovery is slow, one missed day can turn into a missed week. The weights reflect those common “cascade effects.”

• Adherence Rating: 24%
• Routine cues: 16%
• Follow‑through: 16%
• Planning clarity: 14%
• Distraction resistance: 12%
• Sleep regularity: 10%
• Recovery after slips: 8%

The weighted average produces a number between 1 and 10. We then convert it to a 0–100 score: ((weighted − 1) ÷ 9) × 100. This makes “50” roughly the middle (a mixed, wobbly zone) and “80+” a strong consistency zone.

Why not make it more complex? Because complexity makes tools feel “smart” but harder to use. Virality comes from clarity: a score that updates instantly and gives obvious next actions.

Realistic examples (and what to do next)

Here are three examples showing how different patterns can produce similar scores — and how the “fix” changes. The point is important: low consistency isn’t one thing. It can be a planning problem, a distraction problem, an energy problem, or a “recovery after slip” problem. Same score, different solution.

Intended 6 days, did 3 (50% adherence). Routine cues: 6. Follow‑through: 7. Planning: 9. Distraction resistance: 4. Sleep regularity: 6. Recovery: 7. This person has strong planning but gets pulled away in the moment.

• Best fix: protect a 10–15 minute block (phone in another room, website blocker, timer).
• Second fix: reduce intended days to 4 for now, and win consistently.

Intended 5, did 4 (80% adherence). Routine cues: 3. Follow‑through: 6. Planning: 5. Distraction resistance: 6. Sleep regularity: 3. Recovery: 5. They show up often, but everything feels chaotic.

• Best fix: pick a consistent anchor time (after coffee, after lunch) to raise routine cues.
• Second fix: set a bedtime “range” (not a perfect time) to stabilize energy.

Intended 4, did 1 (25% adherence). Routine cues: 5. Follow‑through: 4. Planning: 6. Distraction resistance: 6. Sleep regularity: 6. Recovery: 2. One miss turns into a collapse.

• Best fix: a “24‑hour reset rule”: if you miss, you do the minimum version the next day.
• Second fix: design a tiny “starter” habit that takes 2 minutes.

Notice how these examples aren’t about “trying harder.” They’re about changing the system so the habit has fewer points of failure. That’s the whole goal of this meter: to aim your effort at the right lever.

How to use the Consistency Meter (the non-annoying way)

If you want the most value from this tool, don’t treat it like a test you pass or fail. Treat it like a thermometer: it tells you the current temperature so you can decide what to do next.

Today is useful when you want a quick check-in (“What’s my consistency energy right now?”). Last 7 days is the best default for habit work, because it captures a full week of real life. Last 30 days is best when you’re recovering from travel, holidays, sickness, or big life changes.

The two “days per week” sliders create a simple viral mini-metric: Adherence %. This is the gap between your plan and your behavior. Many people feel inconsistent because they set an unrealistic target. If your intended days are always high (6–7) and actual days are moderate (3–4), the fix might be: set a target you can win.

The meter highlights the two lowest components. Those are your best “bang for buck” fixes. Example: if your lowest is Routine cues, you don’t need more motivation — you need a better trigger. If your lowest is Recovery, you don’t need a perfect week — you need a better reset after a miss.

Consistency improves when you repeat the same fix long enough for your brain to learn it. Choose one intervention (like “phone in another room for 10 minutes”) and run it for a week. Then re-check. Trends matter more than a single score.

If you save your results once a week, you’ll build a small dataset on this device. That turns the tool into a lightweight habit tracker without signups. The goal isn’t a perfect 100 — it’s moving from “wobbly” to “steady” over time.

How to raise your score (without burning out)

Here are practical, non-fluffy actions aligned to each slider. The best strategy is usually to pick the lowest slider, then do the smallest action that reliably lifts it.

• Reduce the target until you can hit it 80%+ for two weeks. Then expand.
• Use “minimum viable” sessions: 2 minutes counts.
• Stop relying on perfect days. Build for normal days.

• Use an anchor: “after I pour coffee, I do X.”
• Make the start visible: put the thing on the desk, shoes by the door, notebook open.
• Choose a consistent location to reduce decision fatigue.

• Shorten sessions so “finishing” feels easy.
• Remove friction: pre-pack, pre-open, pre-load, or pre-write the first step.
• End with a tiny “closure ritual” (checkmark, note, tidy) so your brain completes the loop.

• Decide “when/where/how long” in advance.
• Create a default plan for weekdays and weekends (they behave differently).
• If you keep postponing, shrink the plan and schedule it earlier.

• Set a 10-minute timer. You can quit after it rings — but start now.
• Move the phone away. “Out of reach” beats “self-control.”
• Use a single-task environment: one tab, one page, one tool.

• Pick a bedtime range (e.g., 10:30–11:15), not a perfect time.
• Anchor wake time more than bed time if possible.
• Protect the last 30 minutes: dim lights, low stimulation, simple wind-down.

• Create a “reset rule”: miss once, do the minimum version the next day.
• Keep a “backup version” for travel/sick/busy days.
• Track streaks gently: celebrate returning, not perfection.

Frequently Asked Questions

• Is this a clinical or diagnostic tool?

  No. This is a self‑reflection calculator for habit building. It does not diagnose ADHD, depression, anxiety, or anything else.

• Why does the score update while I drag?

  Because consistency is about feedback loops. Instant feedback makes the tool more useful (and more fun to share).

• What’s a “good” score?

  As a rough guide: 80+ is rock-solid, 65–79 is steady, 45–64 is wobbly but workable, and below 45 often means your system needs redesign. The best benchmark is your own trend over time.

• What if my adherence is low but my other sliders are high?

  That often means your target is unrealistic. You might have decent systems but too aggressive a plan. Lower intended days and aim for 80%+ adherence first.

• What if I’m consistent with one habit but not others?

  Great — that’s evidence your consistency “engine” works. Compare the consistent habit’s cues, environment, and minimum version to the inconsistent one, then copy the mechanics.

• Do you store my data?

  No. Everything runs in your browser. If you press Save, snapshots are stored locally on this device only.

• Can I use this for teams or coaching?

  Yes — as a conversation starter. It’s useful to discuss which lever is lowest and to choose one small experiment for a week. Avoid using it as a judgment tool; treat it like a dashboard.

What your result means

Your score is a blend of adherence and stability mechanics. Two people can have the same score for different reasons. Use the highlighted “lowest levers” as your roadmap.

• 80–100 (Rock‑solid): your habit system is strong. Protect it during busy weeks.
• 65–79 (Steady): good consistency with occasional slips. Improve one weak lever to level up.
• 45–64 (Wobbly): inconsistent patterns, but you can stabilize quickly with one focused tweak.
• 0–44 (Unstable): your plan may be too heavy or your environment too chaotic. Redesign for simplicity.

• Pick one habit only (not five). Keep it tiny.
• Set intended days to 3–4. Win for two weeks.
• Attach it to a strong anchor (after coffee).
• Protect 10 minutes from distractions.
• Use a reset rule: miss once → minimum version next day.

Consistency is not a character trait. It’s an environment plus a plan plus a recovery strategy. If your score is low, you’re not broken — your current system is.