The scoring formula (simple on purpose)

Each slider is rated from 1 to 10. Pressure is inverted (because higher pressure tends to reduce momentum). The final score is a weighted average, scaled to 0–100.

• Focus: 22%
• Motivation: 20%
• Progress: 18%
• Energy: 16%
• Confidence: 12%
• Pressure (inverted): 12%

• Focus + motivation drive starts and follow‑through (the engine).
• Progress is traction — visible wins feed more motivation.
• Energy sets your capacity for consistency.
• Confidence affects persistence under uncertainty.
• Pressure matters because overload quietly kills momentum.

• 80–100: You’re in a groove. Protect the basics.
• 60–79: Good momentum. Pick one lever to upgrade.
• 40–59: Wobbly. Reduce friction and build small wins.
• 0–39: Stalled. Go gentle; rebuild from the smallest step.

Frequently Asked Questions

• Is this a clinical or diagnostic test?

  No. This is a self‑reflection momentum snapshot — a structured way to notice patterns in your focus and drive. It doesn’t diagnose ADHD, depression, burnout, or any condition.

• How often should I use the Mental Momentum Score?

  Weekly works best. Use “Last 7 days”, save the snapshot, and look for trends. Daily can be useful during big changes (new job, travel, exams), but don’t over‑interpret a single day.

• Why is Pressure inverted?

  Because “more pressure” usually reduces momentum over time — even if it produces a short burst. We convert pressure into a “lightness” value for the final average so the score stays intuitive.

• What if my score is low but I’m still getting things done?

  That can happen when you’re running on urgency. Your progress may be okay, but energy, confidence, or motivation might be low — which is a warning sign for sustainability. Consider reducing friction and protecting rest.

• Can I “game” the score?

  You can, but it defeats the point. The value comes from honesty. Treat it like a dashboard — not a grade. The best use is: pick one slider to raise by +1 this week.

• What’s a good next step if I feel stuck?

  Choose the smallest possible win: a 10‑minute task, a single email, a tidy corner, a short walk. Momentum often returns when your brain gets evidence that action is possible.

What “momentum” actually is (and why it feels so different day to day)

Mental momentum is that slippery feeling of being in motion — where starting is easy, staying engaged is natural, and progress seems to feed more progress. When momentum is high, your brain feels like it has traction: you begin tasks sooner, switch contexts less, and finish more of what you start. When momentum is low, everything has friction: you procrastinate, doubt yourself, and even simple tasks feel strangely heavy.

This calculator turns that “vibe” into something you can measure. Not because life should be reduced to numbers, but because numbers can help you notice patterns. A good score doesn’t mean you’re a “better person,” and a low score doesn’t mean you’re lazy. It simply means your system (mind + body + environment) is giving you a certain level of traction right now.

The Mental Momentum Score uses six levers that show up in real life. Each lever is rated from 1 to 10, and the score combines them into a 0–100 snapshot:

• Focus: Can you stay on one thing without getting pulled away?
• Energy: Do you have enough “battery” to follow through?
• Motivation: Do you feel a pull to start, or do you feel stuck?
• Progress: Are you seeing movement, or mostly spinning?
• Confidence: Do you believe effort will work, or does it feel pointless?
• Pressure: How heavy is the load you’re carrying? (This is inverted.)

The score is a weighted average. Think of each slider as a “signal” from your week. We give slightly more weight to focus and motivation because they determine whether you start and stick. Progress is next, because visible wins create a feedback loop: wins → confidence → motivation → more wins.

Pressure is treated differently: high pressure can create short bursts, but it usually reduces sustainable momentum. That’s why we invert it. If you rate pressure as 9/10 (crushing), the calculator converts it into a low “lightness” score (2/10) before combining it with the others. This keeps the final score aligned with how momentum feels over time.

Imagine you choose “Last 7 days” and rate: Focus 6, Energy 5, Motivation 4, Progress 5, Confidence 6, Pressure 7. Pressure 7 becomes “lightness” 4 (because 11 − 7 = 4). The calculator then blends the values using the weights. You’ll likely land in the 40–60 range — not terrible, but wobbly. The key insight isn’t the exact number. The insight is why: motivation is low and pressure is high. Your best move is not “try harder.” Your best move is to reduce friction and build a small win that restores motivation.

If you want this to actually help you, use a “one lever” rule: Pick the lowest slider and raise it by +1 over the next 7 days. That’s it. Momentum usually returns from the bottom up — especially by fixing sleep, reducing overload, or creating tiny progress.

• If focus is low: remove one distraction (notifications, extra tabs) and do one 10‑minute sprint daily.
• If energy is low: protect bedtime + hydration + a short movement break. Don’t negotiate with biology.
• If motivation is low: shrink the task until it’s almost silly. Motivation follows action, not the other way around.
• If progress is low: define a “win” you can finish today (one page, one email, one feature, one outline).
• If confidence is low: collect evidence: list 3 things you already handled before; then take one small step.
• If pressure is high: lower the load: cut one commitment, delay one task, or ask for help on one piece.

People share momentum results because it’s relatable. Everyone knows the difference between “I’m in a groove” and “I’m stuck.” When you share, you’re not claiming anything medical — you’re simply naming a state. If you want a share‑friendly snapshot, do this: take the score, write one sentence: “My momentum is 52/100 — I’m rebuilding by making progress tiny.” That turns a number into a story.

This tool is not a diagnosis. If you’ve had persistently low energy, motivation, or concentration for weeks, or you feel unsafe, it can help to talk to a qualified professional.

How to use this responsibly

Use the score to notice trends, start conversations, or build small habits. Don’t use it to self‑diagnose. If you’re concerned about your mental health, a licensed professional can help you interpret what you’re experiencing.

• Run “Last 7 days” on the same day each week.
• Pick the lowest slider and choose one tiny action to improve it.
• Re‑check next week and look for direction, not perfection.

One sentence that fixes 80% of momentum problems

Make the next step smaller. When momentum is low, your brain is protecting you from uncertainty and effort. Shrinking the next step reduces threat — and action becomes possible again.

• Pick one task you’re avoiding.
• Write a 10‑minute version of it.
• Do it, then stop. (Stopping is part of the win.)