Distraction & Focus Tracker

1. When you're working on something important, how easily do you get distracted?

I stay locked in until it's done Very easily — I check my phone, email, etc. I try to multitask too many things at once I lose time at the start but eventually get into it

2. How often do you switch between tasks before finishing one?

Rarely – I complete one thing at a time Very frequently – I bounce between tabs or thoughts Constantly – I like juggling several things at once Sometimes – I need a push to keep going

3. How do you usually feel during deep work sessions?

Energized and clear Restless or bored quickly Anxious – I feel like I should check other things Drained at first, but I pick up steam

4. How do you plan your day?

With a clear to-do list or time blocks I wing it and often forget tasks I try to do everything at once I plan roughly but refine as I go

5. What’s your relationship with notifications?

I turn them off during work hours I check every ping or buzz I leave all alerts on and rarely mute I silence them when I need to get serious

6. What describes your environment while working?

Quiet and minimal distractions Cluttered or noisy, hard to concentrate Multiple screens, tabs, and interruptions It varies depending on the task

7. When starting a task, you usually:

Jump in immediately Delay with minor distractions Struggle to settle into it Hesitate, then warm up slowly

8. How do you feel after a productive session?

Accomplished and content Surprised I got anything done Mentally exhausted Encouraged to keep going

9. How often do you complete what you planned for the day?

Almost always Rarely – I overestimate or get pulled away I start many things but finish few It’s a mix – depends on my start

10. Overall, I would describe my focus as:

Intentional and consistent Easily thrown off All over the place Improving but not perfect