How the score is calculated (0–100)

Each slider is rated from 1 (rarely distracts you) to 10 (distracts you quickly). Most sliders increase the score. One slider — Recovery speed — is protective, so it’s inverted in the calculation (fast recovery reduces sensitivity).

• Notification pull: 18% (fastest “micro‑attention tax” for most people)
• Interruption re‑entry cost: 16% (what drains deep work the most)
• Mind‑wandering drift: 14% (internal distractions count, even without a phone)
• Task‑switching urge: 12% (impulse to jump tasks fuels fragmentation)
• Noise sensitivity: 12% (environmental instability is a huge hidden cost)
• Visual clutter sensitivity: 10% (context overload and “open loops”)
• Emotional reactivity: 10% (frustration makes recovery slower)
• Recovery speed (inverted): 8% (protective skill — trains well)

• We convert each 1–10 slider into a weighted value.
• Recovery speed becomes a “recovery drag” score: drag = 11 − recovery.
• We compute a weighted average (still on a 1–10 scale).
• Then we scale it to 0–100: ((avg − 1) / 9) × 100.

Interpretation bands

Your score reflects how easily your attention gets pulled away and how costly it is to return. A higher score doesn’t mean you’re “bad at focus” — it often means your environment, workload, or tools are set up to constantly trigger your attention system.

• 0–24 (Steady): distractions exist, but you recover quickly.
• 25–49 (Mostly steady): you drift sometimes; a few shields will help a lot.
• 50–74 (Sensitive): frequent pull + re‑entry friction; deep work is hard to protect.
• 75–100 (Highly sensitive): attention is under heavy load; reduce triggers and rebuild recovery.

Three realistic scenarios

Example 1: “Phone tug” (high notifications, otherwise okay)
Notifications 9, Visual 4, Noise 4, Interruptions 5, Switching 6, Mind‑wandering 5, Reactivity 4, Recovery 7. Result: usually a mid score because one strong trigger keeps tugging your attention. Fix: batch notifications + home screen cleanup + focus mode during key blocks.

Example 2: “Open office” (noise + interruptions + re‑entry)
Notifications 5, Visual 6, Noise 9, Interruptions 8, Switching 6, Mind‑wandering 5, Reactivity 6, Recovery 4. Result: often a high score because re‑entry is costly. Fix: noise control (headphones), “do not disturb” signals, and a 10‑second re‑entry ritual (next action).

Example 3: “Internal drift” (mind‑wandering + switching)
Notifications 3, Visual 4, Noise 3, Interruptions 4, Switching 8, Mind‑wandering 9, Reactivity 7, Recovery 5. Result: a high score even with a quiet environment. Fix: shorter focus sprints (10–20 minutes), externalize next action, and reduce open loops (write them down).

The “Focus Shield” approach

Instead of trying to force willpower, this tool helps you build a small “shield” around attention. A shield can be a setting, a physical cue, a routine, or a boundary that reduces pull and lowers re‑entry cost.

• Specific: one trigger, one fix.
• Small: takes under 2 minutes to set up.
• Repeatable: works on your average day, not your perfect day.

• Pick your top two triggers.
• Add one shield per trigger.
• Practice a re‑entry ritual daily.
• Re‑score after 7 days and look for direction.

Frequently Asked Questions

• Is this an ADHD test?

  No. This is a self‑reflection tool about distraction triggers and recovery. Many things can affect attention (sleep, stress, workload, environment, mental health). If you’re concerned, a licensed professional can help.

• What’s the difference between “distraction” and “lack of discipline”?

  Distraction is often a systems issue. If your tools deliver constant novelty and your environment is noisy, your brain is doing something normal: orienting to new signals. Shields reduce the triggers so discipline is easier.

• Why include recovery speed?

  Because you will get distracted sometimes. The skill that matters is how quickly you return to the task. Recovery is trainable with tiny rituals (breath, write next action, restart timer).

• How often should I use this calculator?

  Weekly works well. Use “Last 7 days,” save the result, and compare trends. It’s more useful than a one‑time score.

• What if my score is very high?

  Treat it as a signal to reduce triggers and lower pressure, not as a label. Start with your top two triggers and add one shield each. If you feel overwhelmed or stuck, consider reaching out for support.

Why distraction feels so “sticky” (and how to make it less)

Distraction sensitivity is basically a mismatch between how many attention triggers hit you and how much cognitive bandwidth you have to handle them. When bandwidth is high, you can ignore a ping, refocus after a quick question, and keep moving. When bandwidth is low, the same ping becomes a derailment.

The key thing most people miss is that distraction has two phases. First is the pull: something captures your attention — a sound, a vibration, a thought, a new tab, a worry. Second is the re‑entry: returning to the task and reconstructing the mental context (What was I doing? Where was I? What was the next action?). Re‑entry is where productivity and mood often get hit, because context rebuilding is slow, effortful, and frustrating.

That’s why this calculator asks about both the pull (notifications, noise, clutter, mind‑wandering) and the re‑entry cost (interruptions, emotional reactivity) — plus the one skill that can counterbalance it: recovery speed. People who “seem focused” often aren’t magically immune to distraction; they’ve designed their environment to reduce triggers and they’ve trained quick recovery habits.

There’s also a compounding effect. Small distractions create open loops — unfinished micro‑tasks in your head (“I should reply,” “I should check,” “I should remember”). Open loops increase cognitive load. Higher load increases mind‑wandering and emotional reactivity. Higher reactivity makes recovery slower. Slower recovery makes you feel behind, and feeling behind increases the urge to check more things. That loop is why distraction can feel like quicksand.

The “Focus Shield” plan is designed to break the loop with minimal effort. Instead of trying to become a different person, you change the situation in tiny ways:

• Reduce triggers: fewer pings, fewer visual cues, fewer interruptions.
• Shorten re‑entry: externalize the next step (write it), use a timer, restart with a ritual.
• Protect bandwidth: stabilize sleep, reduce stress where possible, and plan your day in chunks.

One of the most viral (and effective) ways to use this tool is as a 7‑day experiment: screenshot your score, share it with a friend, and then build two shields. If your score drops even 5–10 points, you’ll usually notice it emotionally, too — less irritability, less “why can’t I focus,” and more confidence that you can create momentum again.

• Take one slow breath (signals “reset”).
• Look at your task and write the next physical action (one sentence).
• Set a 10–20 minute timer and start only that action.

If you want to go deeper, treat your highest slider as a hypothesis. For example, if “Noise sensitivity” is high, you don’t need more willpower — you need a noise strategy. If “Mind‑wandering drift” is high, you don’t need to shame yourself — you need fewer open loops and shorter focus sprints. If “Notification pull” is high, you don’t need to delete your phone — you need better defaults (batching, focus mode, and friction).

Ultimately, the goal is not perfect focus. The goal is a life where your attention mostly goes where you choose. Use the score as a compass, not a verdict.