Everyday Focus Obstacles
A Soundary 9-item reflection on interruptions, planning and recovery over the past two weeks. The score bands are descriptive, not population norms or a diagnosis of ADHD or cognitive impairment. Sleep, stress and health can also affect focus.
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- Questions
- 9 items
- Price
- Free
- Areas measured
- Interruptions and surroundings · Planning and starting · Rest and recovery
How scores are interpreted
Interruptions and surroundings
How often alerts, surroundings and unexpected demands broke your flow (0–9). This is your two-week sum, not a norm.
0–2pts · Rarely
Interruptions were rare. Keep the settings and space that worked for you.
3–5pts · Sometimes
Try silencing alerts for 20 minutes and writing down the next step before switching tasks.
6–9pts · Often
Try one window at a time and note incoming tasks to return to later.
Planning and starting
How often you got stuck on the first step, priority or time estimate (0–9). This is your two-week sum, not a norm.
0–2pts · Rarely
Planning rarely blocked you. Keep the method you use now.
3–5pts · Sometimes
Break one task into a first step you can do in five minutes.
6–9pts · Often
List only three priorities and add buffer time to your estimates as an experiment.
Rest and recovery
Reflect on how sleep and breaks related to your focus (0–9). This score cannot explain the cause of sleep difficulties.
0–2pts · Rarely
You rarely noticed focus falling with fatigue. Notice what currently helps you recover.
3–5pts · Sometimes
Compare short breaks and a consistent bedtime for one week.
6–9pts · Often
Prioritize sleep and breaks. If this persists or seriously affects daily life, speak with a professional.
Sample questions
- 1. After checking a notification or message, it was hard to return to my original task.
- 2. Sounds or movement around me made me lose track of what I was reading or hearing.
- 3. After an interruption, I spent time figuring out where I had left off.
- 4. I knew what to do but started late because I could not decide on the first step.
How often did each situation happen in the past two weeks? Choose the closest answer. About two minutes.
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This is a self-screening tool, not a medical diagnosis. If the result concerns you, please consult a mental health professional.