The 60-second Regulation Index is a short weekly self-reflection: five questions about how your past seven days felt, added up to a total out of 20. It is not a diagnosis, not a medical test, and not a score to beat; it is a way to pause, notice how your week went, and pick one small thing to try next.
Who this is for: People with ADHD who want a quick, honest look back at their week.
What is the Regulation Index?
It is a free check on the site that takes about a minute. You answer five quick questions, one at a time. You don't need an email address or an account to take it or to see your result.
It was written for this site by PKJ Coaching. It is a self-reflection tool. It helps you notice how you are doing. That's all it is meant to do.
What does it ask about?
Each of the five questions looks at one part of your past seven days:
- How much the week ran you.
- How long it took you to come back down after something wound you up.
- How many nights you woke up feeling restored.
- Whether you caught tension early, before it became a problem.
- What was left in the tank at the end of an ordinary day.
The page asks you to answer the way the week really was. An honest answer is the useful one.
What do you get at the end?
You see a total out of 20 made from your five answers, and a breakdown of each answer. There may be a short label next to the total. The page is clear that this label is an optional, non-clinical wording choice, not a research-based band, and that it describes your answers, not your health.
The check ends with one short reset to try right away. If you want to keep your weeks, a free account saves your answers so you can set this week next to your own earlier weeks. You don't need one to use any of the resets.
Is it a score to beat?
No. There is no good score to aim for. It doesn't compare you with anyone. There are no population norms and no ranking. The only comparison it offers is with your own earlier weeks.
There is also no streak, no badge and no daily reminder tied to it. That is on purpose. A number you chase stops being honest.
How can you use your result as a starting point?
Think of your result as a note to yourself, not a grade. A few ways to use it:
- Look at the five answers, not just the total. One answer may stand out, like sleep or how long it took to come down.
- Pick one small thing. Try the reset it gives you, or choose one tiny change for the week ahead.
- Talk it through. If you are working with a coach, your answers can be a simple way to start a conversation about your week.
- Check in again next week. Then notice what has changed, if anything, without judging it.
What can't the check tell you?
It has real limits, and it is worth being clear about them:
- It cannot diagnose ADHD or anything else. It is not a screener.
- It has not been validated and has no clinical cutoff.
- It is not a measurement of your nervous system. The topics come from published stress and sleep research, but the questions themselves were not tested in that research.
- A low total is not a verdict on you.
- It can't show whether a reset worked. Because it asks about a whole week, it isn't a before-and-after test.
If you are worried about your health, sleep or mood, please talk to a doctor or a licensed professional. You can read more in how the Regulation Index works, and its limits.
How often should you take it?
Once a week. The questions ask about the past seven days, so taking it more often just asks about the same week again. The thing worth doing daily is a short practice, not the check.
Want to try it now?
It takes about a minute, and there is nothing to sign up for. Answer the way your week really was, then try the reset it gives you.
This is coaching, not therapy or medical care.
Common questions
Is the Regulation Index a diagnosis?
No. It is a weekly self-reflection with five questions about the past seven days. It has not been validated, has no clinical cutoff, and cannot diagnose anything.
What does the Regulation Index ask about?
Five areas of your past week: how much the week ran you, how long it took to come back down, restorative sleep, catching tension early, and what was left at the end of an ordinary day.
Do I need an account to take the check?
No. You can take it and see your result without an email address. A free account is optional and saves your answers so you can compare your own weeks.
How often should I take the Regulation Index?
Once a week. The questions cover the past seven days, so taking it more often just asks about the same week again.
Want to talk it through with Pen?
A free 30-minute call to talk about what feels hard and whether coaching is a fit. No obligation.
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About the author
Pen King Jr. is an ADHD coach in New York. He holds an Advanced Health Coach credential from Health Coach Institute. His work is coaching, not therapy or medical care.