A free 60-second check on how your week felt.
The Regulation Index is a free 60-second weekly self-reflection for people with ADHD: five questions about how the past seven days felt. It is not a medical test or a diagnosis.
For people with ADHD. Answer five quick questions about the past seven days. You get a total from your answers and one short reset to try.
It is a weekly self-reflection, not a medical test. It has not been validated, and because it asks about a whole week it cannot be used as a before-and-after test.
- 5 questions
- No email needed
- Score out of 20
- Ends with one reset to try
The PKJ Regulation Index
Five questions about the last seven days.
Answer the way the week really was. There is no good score to aim for. An honest number is the useful one.
Question 1 of 5
Your score
— out of 20
The label is an optional, non-clinical wording choice by PKJ Coaching, not a research-based score band. It describes your answers about the past seven days, not your health.
What your answers suggest
Written for you just now from your five answers and nothing else — no profile, no history, no data from anywhere but this page. It is a read of what you reported, not an assessment of you.
The five items
Keep the number
Look back on your weeks side by side.
A free account saves your answers so you can set this week beside your own earlier weeks. Nothing on this site gets taken away by not having one — every reset stays open either way.
- Your total, its label and your five answers, saved week by week
- If you choose to tap how you feel before and after a reset, a list of those notes — how you felt, not proof that a reset worked
- A short written read of your answers, once a week
What this check is, and what it is not
It is a self-reflection tool. It helps you notice how you are doing. It is not a clinical test.
It was written for this site. Each of the five questions asks about one area of your 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 the day. The topics come from published stress and sleep research, but none of that research tested these questions, so the total is a summary of your answers, not a measurement of your nervous system. The wording is ours.
It is not validated and it is not a test. The Regulation Index has not been validated and has no clinical cutoff. It cannot diagnose anything, it is not a screener, and a low score is not a verdict on you. It is a weekly look back at the past seven days, not a before-and-after test.
It does not compare you with anyone. There are no population norms for it and no ranking. Your total is a sum of your own answers about your own week, and the only comparison the site offers is with your own earlier weeks. How the Regulation Index works, and its limits.
Once a week. The questions ask about the past seven days, so they are meant to be answered once a week — and being asked daily is how people start tapping the same answer to be done with it. The thing worth doing daily is the practice. That is why there is no streak, no badge and no notification attached to this number anywhere on the site.
PKJ Coaching is not a licensed medical practice. This is coaching, not therapy, and it does not replace medical care. If you are in crisis, call or text 988 in the US, or 116 123 for Samaritans in the UK.
Questions people ask
What is the Regulation Index?
A weekly self-reflection: five questions about the past seven days, with answers added up to a total out of twenty. The questions ask how much of the week ran you, how fast your body comes back down after something winds it up, how many nights you woke restored, whether you catch tension before it becomes a problem, and what is left in the tank at the end of an ordinary day. It takes about sixty seconds and needs no account.
Is this a diagnostic test?
No. The Regulation Index is an original weekly self-reflection. It has not been validated and it has no clinical cutoff. It cannot diagnose anything and it is not a screener. It has no population norms and does not rank you against anyone. It is a weekly self-reflection about the past seven days, and the only comparison it offers is with your own earlier weeks. How it works and its limits are set out at https://pkjcoaching.com/instrument.
Do I need an account or a credit card?
Neither. You can take the check and read your result without giving an email address. A free account exists so your answers are saved and you can look back on your own weeks side by side.
How often should I take it?
Once a week. The questions ask about the past seven days, so answering more often than that just asks about the same week again. Being asked daily also tends to make people tap the same answer to be done. It cannot be used straight before and after a reset to test it.