Daily check in metrics · ADHD Harmony™

Daily check in metrics

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. |

| **7-8** | You chose what to work on and mostly stayed with it. Some distractions but you noticed them and returned. You completed what you set out to do. |

| **9-10** | Clear intention, sustained follow-through. Deep work by choice. You felt in command of your attention. Rare and worth celebrating. |

**One important nuance**: Hyperfocus is not a 10. I know that feels counterintuitive because hyperfocus *feels* incredibly focused. But it's actually your attention being captured, not directed. It's the difference between steering the boat and being carried by the current. Both move you forward, but only one is under your control.

That said, hyperfocus isn't "bad." It's just a different thing. If you wanted, you could track it separately as a note: "Had a hyperfocus episode today (writing, 90 min)." That data is useful too.

**Quick check**: Does this definition resonate? Does it match what you were trying to get at this morning?

---

## Now Let's Expand to All the Metrics

I'll propose a clear definition and scale for each one. As you read these, notice if any of them trigger that same "oh wait, I've been measuring something different" feeling.

### Happiness

> **What's my overall emotional tone right now?**

Not "Am I ecstatic?" More like: "If I just sit still and check in with myself, what's the general feeling?"

| Score | Anchor |

|-------|--------|

| **1-2** | Deeply low. Hopeless, heavy, joyless. |

| **3-4** | Down. Things feel hard. Hard to find anything positive. |

| **5-6** | Neutral. Not bad, not great. Going through the motions. |

| **7-8** | Good. Genuine contentment. Moments of enjoyment or gratitude through the day. |

| **9-10** | Really happy. Feeling alive, grateful, light. Things feel good to be alive in. |

**Watch for**: Rating happiness high because "nothing bad happened." That's not happiness, that's the absence of distress. They're different.

---

### Energy

> **How much capacity do I have to engage with life right now?**

This is total available fuel. Physical AND mental combined, because for you they're deeply connected.

| Score | Anchor |

|-------|--------|

| **1-2** | Depleted. Even basic tasks feel like wading through mud. Need to rest. |

| **3-4** | Low. Can handle routine things (feed the critters, basic chores) but anything beyond that feels like too much. |

| **5-6** | Moderate. Enough to get through the day. Could do some things I want to do but don't have a lot of reserves. |

| **7-8** | Good. Body and mind feel capable. Could take on a project, go for a ride, dive into writing. |

| **9-10** | Abundant. Feel vital and alive. Ready for anything. |

**Watch for**: You noted on the 26th that you "may have overestimated my energy and motivation." That's the same fuzzy-rating pattern. A good test: "If someone asked me to go do something physically or mentally demanding right now, would I feel up for it, or would I groan internally?"

---

### Calmness

> **How settled does my nervous system feel?**

Given your history with anxiety, this one is particularly meaningful. It's not just "am I not panicking." It's the whole spectrum from agitated to deeply at peace.

| Score | Anchor |

|-------|--------|

| **1-2** | High anxiety. Racing thoughts, physical tension, chest tight, can't settle. Fight/flight/freeze is active. |

| **3-4** | Anxious. Underlying worry and unease. Body is tense. Hard to relax even if trying. |

| **5-6** | Some restlessness or background tension. Manageable but present. Not fully at ease. |

| **7-8** | Mostly calm. Passing thoughts might come but they don't stick. Body is generally relaxed. |

| **9-10** | Deep calm. Grounded, present, settled. Nervous system is at rest. Inner quiet. |

**Your insight**: You've been scoring calmness at 9 consistently, which is really remarkable given where you came from. Worth acknowledging that. The hypnosis work and inner work you're doing is clearly showing up here.

---

### Sleep Quality

> **How rested does my body actually feel?**

You have your tracker giving you objective numbers (sleep score, REM, deep sleep, etc.), which is great data. But this subjective rating should capture: *how does my body feel as a result of last night's sleep?*

| Score | Anchor |

|-------|--------|

| **1-2** | Wrecked. Feels like I didn't sleep at all. Can barely function. |

| **3-4** | Poor. Groggy, heavy, unrested. Going to be dragging all day. |

| **5-6** | Okay. Got some rest but not enough. Functional but not sharp. |

| **7-8** | Good. Reasonably rested. Can start the day and engage. Mind is fairly clear. |

| **9-10** | Excellent. Woke feeling genuinely refreshed. Body feels restored. |

**Tip**: You could note your tracker score in your reflection (like you already do, which is great) and keep the rating purely about how you *feel*. That way you can compare: "Tracker said 87 but I feel like a 6" tells you something useful.

---

### Motivation

> **How much do I feel pulled toward doing things today?**

This is about the *wanting*, not the *doing*. You can be highly motivated (I really want to paint!) and still struggle to start because of initiation barriers. Those are different problems.

| Score | Anchor |

|-------|--------|

| **1-2** | Nothing pulls me. Don't want to do anything. Everything feels pointless or overwhelming. |

| **3-4** | Low pull. I can see things I "should" do but feel no draw toward them. |

| **5-6** | Some interest. A few things sound appealing but the pull isn't strong enough to move me easily. |

| **7-8** | Feeling drawn to activities. Interested in the day. Want to engage with things I care about. |

| **9-10** | Inspired. Excited. Can't wait to get into something. Ideas are flowing and I want to act on them. |

**The ADHD trap here**: Don't confuse motivation with initiation. A day where you're motivated at 8 but still can't start is NOT a motivation problem. It's an executive function problem. Knowing the difference saves you from "what's wrong with me, I wanted to do it and still couldn't." Nothing's wrong. They're different brain systems.

---

## One More Thing to Consider

Reading through your check-ins, I notice there's something you track informally but don't have a metric for: **Presence/Intentionality**. You write a lot about whether you're living your day on purpose or just being carried along by whatever grabs your attention.

Would it be useful to add something like:

> **Intentionality = Am I living today on purpose or on autopilot?**

It's related to focus but broader. Focus is about attention in the moment. Intentionality is about: "Did I make conscious choices about how I spent my day, or did the day just happen to me?"

Just a thought. No need to add complexity if the six metrics feel right.

---

## What This Changes Going Forward

Here's the practical bit. Now that you have clearer definitions:

1. **Your past ratings still have value** - they were consistent within their own fuzzy logic. They just measured something slightly different.

2. **Going forward**, ratings will be more accurate and more useful for spotting real patterns.

3. **The "drop" in focus today isn't a drop**. It's the first accurate reading. That's actually exciting.

What do you think, Pam? Do these definitions feel right? Anything that doesn't land, or that you'd define differently based on your own experience? I want these to be *yours*, not just a generic framework.

And then when you're ready, we'll get into that deeper layer about where else fuzzy definitions might be quietly running the show in your life. 😊

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