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About this tool
Calculate your daily focus score based on lifestyle factors, sleep, screen time, and productivity metrics.
The Focus Score Calculator turns five everyday habits into a single focus score out of 100, weighting sleep 35 points, non-work screen time 25, exercise 20 and deep-work sessions 20. You answer five questions — sleep duration, sleep quality, daily non-work screen hours, exercise frequency and how often you protect uninterrupted blocks — and get a numbered score, a band from Depleted to Elite Focus, a breakdown of where the points came from, and tips aimed at whichever category scored lowest. It is a self-reflection aid, not a clinical or diagnostic assessment.
Open Focus Score Calculator on AltFTool — it loads instantly in your browser.
Set 'Average Sleep Duration' and 'Non-Work Screen Time (Daily)' on the two sliders.
Pick 'Sleep Quality' (Poor to Excellent), 'Exercise Frequency' and 'Deep Work Sessions' (Rarely to Daily), then press 'Calculate My Focus Score'.
Read your score out of 100 with its grade under 'Your Focus Potential' and the 'Score Breakdown' donut; 'Recalculate' returns you to the inputs.
The donut breaks the total into Sleep, Digital Habits, Physical Activity and Deep Work, so you can see which category cost you the points.
Non-work screen hours above two subtract 2.5 points each, so the trade-off between an extra hour and your score is explicit.
Advice only appears for categories that fall below their cut-off, so you are not handed five generic suggestions at once.
Out of 100, split across four categories: sleep 35 points (20 for duration, 15 scaled from your quality rating), non-work screen time 25, exercise frequency 20 and deep-work sessions 20. The four sub-scores are added and rounded to give the final number.
85 and above is the top band, labelled Elite Focus. 70 to 84 is Good Focus, 50 to 69 is Average, and anything under 50 is flagged as Depleted. The bands are for comparing your own results over time, not for ranking yourself against anyone else.
Seven to nine hours scores the full 20. Six to seven hours or more than nine scores 15, five to six scores 8, and under five scores zero. Sleep quality is rated separately on a four-step scale worth up to 15 more points.
Because the score allows two hours of non-work screen time for free and then removes 2.5 points for every hour beyond that, down to a floor of zero. Twelve hours a day therefore wipes out the whole 25-point category. Work screens are not counted — answer for leisure use only.
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