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Focus & Attention Score Calculator

Score your actual attention capacity — deep work blocks, task switching, interruption recovery, and whether you can be bored — on ten everyday behaviours.

Short answer

Focus & Attention Score Calculator

20Focus score

You can focus when conditions are right — the problem is that conditions are rarely right. You scored 20/40 (50% of the maximum), with 10 of 10 items in the upper half. The single highest item was "I can work on one thing for 45 minutes without switching" — that is usually the most useful thing to bring up first, because specific examples get better help than a general "I've been off lately."

How it's calculated: 20 out of 40 — interrupted range on this scale. Adjust the inputs below to recalculate for your own numbers.

Disclaimer: For reflection and self-awareness, not clinical assessment. Scores are based on published, widely used research frameworks but this tool is not a validated instrument and results should be treated as a conversation starter, not a verdict.

New here? Watch it work in 2 seconds — then tweak it for you.
2

0 = never · 1 = rarely · 2 = sometimes · 3 = often · 4 = almost always

2

0 = never · 1 = rarely · 2 = sometimes · 3 = often · 4 = almost always

2

0 = never · 1 = rarely · 2 = sometimes · 3 = often · 4 = almost always

2

0 = never · 1 = rarely · 2 = sometimes · 3 = often · 4 = almost always

2

0 = never · 1 = rarely · 2 = sometimes · 3 = often · 4 = almost always

2

0 = never · 1 = rarely · 2 = sometimes · 3 = often · 4 = almost always

2

0 = never · 1 = rarely · 2 = sometimes · 3 = often · 4 = almost always

2

0 = never · 1 = rarely · 2 = sometimes · 3 = often · 4 = almost always

2

0 = never · 1 = rarely · 2 = sometimes · 3 = often · 4 = almost always

2

0 = never · 1 = rarely · 2 = sometimes · 3 = often · 4 = almost always

Try it like this

Tap a scenario to load realistic numbers, then tweak the sliders.

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Formula used

How the score is calculated

Ten behaviours scored 0–4 and summed to 0–40. They map to the four components attention research separates: sustained attention (long blocks, reading), attentional control (single-tasking, resisting the phone), interruption recovery (attention residue after a switch), and environmental design (notifications, protected hours).

Total = sum of 10 items (0–4 each) → 0–40 → severity band
Items
10
Per-item range
0–4
Time to complete
About 2 minutes
Score range
0–40
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Attention residue is why switching costs so much

When you switch tasks, part of your attention stays on the previous one for several minutes. That is why a day of ten small interruptions produces far less than the arithmetic suggests, and why the recovery item on this scale predicts output better than the raw block-length item.

Fix the environment before questioning your brain

Most low scores here are produced by notification design and open-tab habits, not by an attention disorder. Change the environment for two weeks and re-score. If the score barely moves and the pattern has been lifelong and pervasive, the ADHD screener is a reasonable next step with a clinician.

FAQ

Does a low score mean I have ADHD?

No. ADHD is defined by lifelong, pervasive symptoms causing impairment across settings — not by a distractible year in a job with Slack open. Only a clinician can assess it.

How long should a deep work block be?

Most people do best at 45–90 minutes. Longer is not automatically better; consistency is what compounds.

Does the phone-in-another-room thing actually help?

Yes — studies of mere phone presence find measurable reductions in available working memory even when the phone is face down and silent.

How this calculator is built

Independently maintained

Written by Sam Doshi and the RevenueLab editorial team. We don't sell the data feeds this tool is built on.

Sourced from primary data

Benchmarks come from public AdSense / Stripe / IRS disclosures and reader-submitted data — never third-party "$X per view" claims. Full methodology.

Last editorial review

Reviewed on a rolling quarterly cycle. Dated reviews are published on the methodology record for each calculator.

Editorial standards

See our editorial policy and disclaimer. Results are estimates, not advice.

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