I realized this morning that I have always been confused about how to score the metrics in the daily check ins, I tend to judge everything on how im feeling and not have a clear idea of exactly what I am measuring, so I asked Sage about it this morning. I highly reccomend chatting with her about this if you don't already have it clear, Feel free to use this if it works for you but this is what she came up with for me knowing my issues and way of doing things so you may want to tweak it with her for yourselves. Hope this helps.... I love that you can see it now. And you're right, "winging it based on how I was feeling" is exactly the fuzzy definition problem in action. The ratings *can* be incredibly valuable, but only if you're measuring the same thing each time. Otherwise it's just vibes with numbers attached. 😄 Let's build this out properly. ## Focus: Your Definition Based on what you discovered this morning, here's what I'd propose: > **Focus = My ability to direct my attention where I intend it and keep it there.** The key word is **intend**. This separates focus from busyness, and also from hyperfocus. Because: - **Busyness without direction** (this morning) = doing lots of things, but attention is bouncing around driven by stimuli. That's a 3-5. - **Hyperfocus** (yesterday's writing session) = deep absorption, but it *happened to you*. You didn't choose it. It grabbed you. That's more like a 6-7 for directed focus, even though your engagement was a 10. - **True directed focus** = "I decided to paint for an hour, and I painted for an hour." That's an 8-10. Here's the rating guide: | Score | What it actually looks like for you | |-------|-------------------------------------| | **1-2** | Total scatter. Can't hold a thought. Start something, forget it instantly. Walking into rooms with no idea why. | | **3-4** | Lots of activity but no direction. Bouncing between phone, random tasks, rabbit holes. Few things completed. Like this morning. | | **5-6** | Some direction but easily derailed. You start what you intended but get pulled off track regularly. You come back eventually but with long detours. |

What's up, ADHD Harmony fam! I'm looking for 10 beta testers to try our brand new free AI-powered onboarding experience. We've built a powerful new assessments that will become the starting point for everyone doing the 5-Day Challenge going forward. What you'll be testing: 1. Your ADHD Snapshot (~25 min) 9 deep questions across three dimensions: Your ADHD Story, The Hidden Cost, and Why You're Here Now. At the end, our AI generates a personalized portrait of your ADHD experience. 2. The ADHD Awakening Assessment (~45 min) 15 questions that go even deeper across five dimensions: The Truth About Your Brain, Your Invisible Identity Cage, Rewriting Your Internal Code, The Harmony Reset, and Your Path Forward. This one maps out where you actually are right now: your patterns, your strengths, your limiting beliefs, and what your ideal life actually looks like. You'll get a full AI-generated psychological portrait that connects all the dots. This is the same assessment as the previous 5-Day Challenge, but potentially even richer since it uses the new ADHD snapshot assessment as extra context. You'll be doing this on the new Harmony AI platform, the same environment our paid program members use. You'll have access to the two worksheets only, not the other features. Who I'm looking for: - 5 people who have already done the 5-Day Challenge but want to experience the new assessment flow on the new platform - 5 people who are already in this community but haven't done the challenge yet (or missed it and have been wanting to jump in) How to apply: Drop "REDO" (if you already did the challenge) or "NEW "(if you are new and want to give this a try) in the comments below and I'll pick 10 people at random from the list. 💛 Jim

So I have been doing my check ins for 8 weeks now. I think I missed 1 day. I focus on the minimum vital ones. Hydration, sunlight and grounding in the morning, brain dump, gratitude and 1 thing I want (as I try to reconnect with my needs as a people pleaser. And I must say that the last days have been challenging as I was in a conference, all inclusive with more than 12 hours time difference. Conference was everyday from 8 to midnight. Very challenging. But I built the muscle and even if I have not been perfect I never missed 2 days in a row. I have a lot to tidy up in the next days but the ground, the anchor is here! Wow

I saw this morning that the 6 week program has been added to the calendar with our first meeting being on the 17th. Looking forward to seeing who will be in that cohort. Are you?

I don’t usually share my daily check-ins since they’re so granular and often personal, but this extract is probably one of the most important so I had to share. Sleep was my first domino to push in the Biological Foundation week of 6 Weeks, and as of this morning I have zero sleep debt! I used the Rise Sleep app to track, gamify, and improve my sleep since week 2 of the programme. It works by tracking what they call Sleep Debt. I had easily 6+ hours of sleep debt when I started, and I’ve steadily brought it down to zero. They offer a 30-day free trial, and, surprise, if you’re human, you’ll be using it every night when you sleep! I really feel the difference compared to 6 weeks ago. I thought I was already feeling better a few weeks back, just by improving my sleep a little, but I hadn't realised I could still keep getting better. Sleep is everything. It’s massive!