Frequently Asked Questions

• Is this a diagnosis for ADHD or attention disorders?

  No. This is a lifestyle self-check. It doesn’t diagnose ADHD or any condition. It simply estimates the amount of distraction pressure you’re experiencing based on your inputs. If attention issues are persistent or severe, consult a qualified professional.

• Why does task switching matter so much?

  Switching tasks forces your brain to reload context. Even “quick” switches can create hidden time costs: rereading, remembering what you were doing, and regaining momentum. Frequent switching often feels like productivity, but it’s usually fragmentation.

• What counts as a deep-focus block?

  A focus block is 25–50 minutes of protected attention on one priority task with minimal interruptions (phone away, notifications off, one tab if possible). Two blocks per day is a powerful baseline.

• I have a job that requires being responsive. How do I lower my score?

  You don’t need to disappear. Try batching responses (e.g., every 30–60 minutes), using VIP notifications only, and creating “office hours.” The goal is fewer random interruptions — not zero communication.

• Can I “game” the calculator?

  You could, but it won’t help you. The point is awareness + improvement. Use honest inputs, then adjust one lever for 7 days and see if the score moves. That’s how the tool becomes motivating.

• What’s the fastest way to drop 10–20 points?

  For most people: (1) turn off non-essential notifications, (2) reduce phone checking by batching, and (3) add 2 daily focus blocks. Those three changes often move the index quickly.

• Locked-in: your attention is protected and stable.
• Manageable: some distractions, but you can focus with structure.
• Pulled around: interruptions are frequent; boundaries will help.
• High distraction: fragmentation is a main blocker to progress.
• Constant interruption: you likely need environment + device changes fast.

What to do after you get your score

Your result includes a “biggest lever” — the input that contributed the most to your score. Start there. Here are practical upgrades that tend to work across most lifestyles.

• Keep only messages + calls from VIPs. Everything else becomes scheduled checking.
• Move social apps off the home screen (reduce reflex opens).
• Use one summary window per day (evening) for non-urgent alerts.

• Pick one task as the “focus anchor” for 25 minutes.
• Write down “next action” before you switch, so returning is instant.
• Close tabs aggressively. Fewer tabs = fewer choices.

• Put the phone outside reach during work blocks.
• Replace checking with a tiny ritual: stand, breathe, sip water, then return.
• Use “batch times”: 10am, 1pm, 4pm (customize for your day).

• Add 30 minutes to bedtime for 7 days. The goal is momentum, not perfection.
• Reduce late-night scrolling by charging the phone outside the bedroom.

Viral challenge: post your score, then post your score again in 7 days after one change. People love “before → after” screenshots.