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Loading your ADHD analysis...

Enter your daily check-in to see your structure score

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Structure Score

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Tasks Done

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Tasks completed today

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Focus Sessions

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Focus blocks completed

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Meds Taken

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Medication adherence

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Routine Score

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Routine adherence score

🎯 ADHD Verdict

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⚡ Daily Check-In

How's your focus and structure today?

Tasks Completed (0-20)

Focus Sessions (25min blocks)

Sleep Quality

Distractions Logged

Routine Adherence (1-10)

Medication Taken

Support Status

ADHD Duration

📊 ADHD Snapshot

Your ADHD management at a glance

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What this means in plain English

Log your energy, sleep, and daily ADHD factors above. We'll translate your structure score into plain words — what it means for your brain today, and why.

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What you should do next

Fill in your daily check-in above to get 3–5 specific actions tailored to your ADHD score right now.

Important: This tool is for general information, not medical advice. Talk to a doctor or mental health professional right away if you experience thoughts of harming yourself, feel unable to care for yourself or dependents, or feel in crisis. You can also reach the 988 Suicide & Crisis Lifeline by calling or texting 988 anytime. Always consult your healthcare provider before changing ADHD medications or your treatment plan.

See your ADHD patterns over time with Pro

One day's score is a snapshot. A month of scores shows which habits actually move your structure number — and which ones don't. Pro saves every check-in, charts your trend, and flags which days medication adherence, sleep, or stress shifted your score the most.

📈 30/90-day structure trends💊 Medication impact tracking😴 Sleep-focus correlation📄 Therapist-ready reports

Try Pro free for 14 days →

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Focus & Productivity Map

Understanding what helps you focus and what derails your day

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Routine & Habit Log

Track your daily routines, habits, and which structure strategies stick

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ADHD Patterns & Distractions

Spot the patterns that predict focus crashes and distraction spirals

Weekly Focus Trend

ADHD Components

Routine Effectiveness

Sleep vs Focus Correlation

ADHD Life Management Report

Track & Thrive Wellness ·

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How To Use

Stop fighting your ADHD brain. Start building systems that work with it.

🚀 Getting Started

1

Rate Your Energy

1 = can barely move, 10 = unstoppable. Be honest — this isn't about being perfect, it's about seeing real patterns over time.

2

Log Your Sleep

Hours AND quality matter. 8 hours of restless, broken sleep is not the same as 6 hours of solid rest. Track both.

3

Track Your Me-Time

Minutes that are JUST for you. Not multitasking. Not half-checking your phone. Actual intentional time where you're fully off the clock.

4

Read Your Structure Score

The dashboard combines sleep, self-care, stress, and support into one number. Below 40? You're running on fumes. The data doesn't lie.

🔋 Energy Levels Explained

Structure Score (0-100): Combines your energy, sleep quality, self-care count, me-time, stress level, and support system into one number. Above 70 = thriving. 40-70 = surviving. Below 40 = burnout risk.

Energy Debt: When your output exceeds your input for days in a row, you accumulate energy debt. Like sleep debt, it compounds — and the longer you wait, the harder it is to recover. One good night doesn't erase a week of depletion.

Me-Time Minimum: Research shows people need at least 30 minutes of uninterrupted personal time daily for baseline emotional regulation. Below that, cortisol stays elevated and focus erodes faster. This isn't optional — it's biology.

Support Score: Doing it all alone isn't strength — it's a burnout accelerator. Using your support system (partner, family, friends, paid help) is the single biggest predictor of sustained maternal energy. Track it. Protect it.

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Your Data, Your Device

No subscription · Runs in your browser · Private local file
No data uploaded anywhere · Works 100% offline — no internet needed

This is an energy and self-care tracking tool, not medical advice. If you're experiencing persistent fatigue, mood changes,, please reach out to your healthcare provider.