A free 60-second check on how your week felt.
For adults with ADHD. Answer five quick questions about the last seven days. You get a score and one short reset to try.
It is a self-reflection tool, not a medical test. It has not been clinically validated.
- 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
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
One measurement is a photograph. The useful thing is the trend.
A free account saves this score and compares it with next week's. Nothing on this site gets taken away by not having one — every reset stays open either way.
- Your score, your band and your five items, tracked week by week
- Which of the twelve resets actually settle your system, ranked from your own before-and-after numbers
- A written read of what moved and why, once a week
What this measurement 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 is an original instrument. Each of the five questions targets one construct that the autonomic and stress literature treats as a marker of nervous system state: perceived load and controllability, return-to-baseline speed, restorative sleep, interoceptive awareness, and end-of-day capacity. The wording is ours.
It is not validated and it is not a test. The Regulation Index has not been psychometrically 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 way of noticing your own direction of travel over weeks.
It does have population norms, and that is a different thing. Every item and the total are published with the full distribution of how people actually score, at /instrument. That is what makes your number readable — 11 of 20 means nothing until you know where 11 sits. It is a reference distribution of people who came here looking for help, so it sits lower than the general population would, and no percentile in it is a clinical threshold.
Once a week is the right cadence. Load and sleep swing hard day to day, so a seven-day window is the shortest one that trends rather than reporting noise — 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?
Five questions scored out of twenty that describe the state of your nervous system over the last seven days. Each question targets one construct the autonomic and stress literature treats as a marker of nervous system state: 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 self-tracking instrument. It has not been psychometrically validated and it has no clinical cutoff. It cannot diagnose anything and it is not a screener. It does have published population norms — a reference distribution of how everyone who has taken it scores, at https://pkjcoaching.com/instrument — and norms are not validation: they locate your score among other people's without establishing that the instrument measures what it claims to. What it is good for is noticing your own direction of travel over weeks, which is the thing almost nobody has a number for.
Do I need an account or a credit card?
Neither. You can take the measurement and read your result without giving an email address. A free account exists so the score is saved and can be compared with next week's, because a single measurement is a photograph and the useful thing is the trend.
How often should I measure?
Once a week, and never more often. Perceived load and sleep swing hard day to day, so a seven-day recall window is the shortest one that still trends rather than reporting noise. Asking daily would also corrupt the answers: prompt frequency is the dominant driver of dropout in self-report research, and people start tapping the same answer to be done. The thing worth doing daily is the practice, not the paperwork.