What is a Focus Capacity Score?

Your Focus Capacity Score is a practical estimate of how consistently you can stay mentally “locked in” without drifting into phone checks, tab-hopping, or stress spirals. It’s not about being a robot. It’s about how much usable attention you have for meaningful work, studying, creative tasks, or even deep conversations.

Most people measure focus the wrong way. They ask, “How motivated do I feel?” Motivation is noisy. Instead, this score uses things you can actually observe: sleep (your baseline brain fuel), deep work minutes (the real-world output), distractions (your environment), stress (your cognitive load), and break quality (your recovery habits).

The goal is not to get 100 every day. The goal is to build a personal map of what moves your score. After a few saves, patterns become obvious. You may discover: “My score collapses below 6.5 hours of sleep,” or “My best days happen when distractions are under 4 per hour,” or “Scroll breaks fake-rest me into exhaustion.” That insight is the real win.

• 80–100: Elite focus capacity — you can sustain deep work and bounce back fast.
• 60–79: Solid and workable — you can focus well with light guardrails.
• 40–59: Wobbly focus — you’ll benefit from removing friction and tightening breaks.
• 0–39: Fragile focus — protect recovery and reduce inputs that drain attention.

• Run it daily for 7 days and screenshot the score trend.
• Post “what I changed” (sleep, notifications, break style) — transformation beats flexing.
• Challenge friends: “Drop your score + one habit you’ll try tomorrow.”
• Use it before/after exams, launches, or intense work weeks.

How the score is calculated (simple & transparent)

The score is built from five components that add up to 100. Two are “fuel” (sleep + breaks), one is “output” (deep work), and two are “friction” (distractions + stress). Caffeine acts like a small modifier — helpful in moderation, harmful when too high.

• Sleep: 0–30 points (ideal range: 7–9 hours)
• Deep work minutes: 0–30 points (diminishing returns after ~180 minutes)
• Distraction resistance: 0–20 points (fewer distractions → higher score)
• Stress load: 0–10 points (lower stress → higher score)
• Break quality: 0–10 points (intentional breaks → higher score)
• Caffeine modifier: -2 to +2 (small boost at moderate levels)

Sleep and deep work get the most weight because they capture the biggest real-world differences in focus: baseline capacity (sleep) and demonstrated output (deep work). Distractions are next because interruption frequency can quietly destroy focus even on “good” days. Stress and breaks matter too, but they’re more variable day-to-day — so the weight is smaller and more forgiving.

Focus Capacity examples (so you can sanity-check)

Example A: “Strong, clean day”
Sleep: 7.8h · Deep work: 120m · Distractions: 3/hr · Stress: 3/10 · Caffeine: 150mg · Breaks: intentional.
Expected result: typically 80–95. This is the “I can actually get big things done” zone.

Example B: “Busy but distracted”
Sleep: 6.5h · Deep work: 45m · Distractions: 10/hr · Stress: 6/10 · Caffeine: 250mg · Breaks: mixed.
Expected result: typically 45–70. You may feel busy all day but finish less deep work than expected.

Example C: “Low sleep + high stress”
Sleep: 5.2h · Deep work: 20m · Distractions: 12/hr · Stress: 8/10 · Caffeine: 400mg · Breaks: scroll breaks.
Expected result: typically 15–45. Focus exists in short bursts, but it’s fragile and drains fast.

• If your number feels “too high,” check distractions per hour — that’s the biggest hidden driver.
• If your number feels “too low,” check break style and deep work minutes — you may be undercounting effort.
• Use the score comparatively: compare your days, not you vs someone on the internet.

Frequently Asked Questions

• Is this an ADHD test?

  No. This calculator does not diagnose ADHD or any condition. It estimates your current focus capacity based on lifestyle and environment inputs. If attention challenges are persistent and disruptive, a clinician is the right path.

• What counts as a distraction?

  Anything that breaks concentration: checking your phone, jumping to a new tab, responding to a notification, getting pulled into a side task, or losing 2–5 minutes to “just a quick” scroll. If it interrupts the thread of thought, count it.

• How do I improve my score quickly?

  Pick one lever and do it for 24 hours: (1) notifications off for one deep-work block, (2) 20–30 minutes more sleep, or (3) replace one scroll break with a walk + water. Small changes compound because they reduce friction.

• Can caffeine increase my score?

  In moderation, yes — it can help alertness. But high caffeine can worsen anxiety, jitteriness, and task switching. This model gives a small boost at moderate levels, and a small penalty when caffeine is very high.

• Should I chase 100?

  Not really. Most people’s best sustainable target is “high enough to do deep work consistently.” A stable 70–85 with good habits beats a chaotic 95 once a month.

The model in plain English

The easiest way to understand focus is: Focus = Attention × Time. But “attention” is not a moral virtue. It’s a system that can be supported or sabotaged. This calculator treats your focus system like an engine:

• Sleep sets baseline horsepower.
• Stress is like driving with the parking brake on.
• Distractions are potholes — even small ones add up.
• Breaks are maintenance stops that prevent overheating.
• Deep work minutes are your real output.

If you want this to go viral (in a good way), the best approach is a mini-challenge: run your score for 7 days, save each result, then post the screenshots with the one habit you changed. People love transformation arcs — especially when the tool is free and the steps are simple.

• 0–39: Recovery first. Add sleep, reduce stressors, protect a short deep-work sprint.
• 40–59: Reduce friction. Cut distractions in half for one hour and swap scroll breaks for movement.
• 60–79: Add structure. Plan 2 deep-work sprints and keep notifications off during them.
• 80–100: Maintain. Avoid “burnout hero” days; keep the habits that got you here.

10 tiny focus upgrades that actually work

These are intentionally small. Focus improves when the change is easy enough to repeat. Try one per day and watch the score trend.

• Put your phone in another room for 30 minutes.
• Use a “single-tab” rule during deep work.
• Do a 60-second breathing reset before starting a sprint.
• Drink water before coffee.
• Write the next 3 actions on paper.
• Turn off notification badges for social apps.
• Walk for 5 minutes after 45 minutes of sitting.
• Start with the hardest 10 minutes (momentum hack).
• Use a timer (25/5 or 45/10) to reduce decision fatigue.
• End the day by writing tomorrow’s first task (sleep improves when your brain feels “closed loops”).