Measure the thing that runs your whole day.
You have a number for your steps, your sleep and your heart rate. You have never had one for the system underneath all three — the one deciding whether today feels manageable or like being chased.
- 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 them the way the week actually was, not the way you meant it to be. There is no good score to aim for here — an honest low number is worth more than a flattering one, because the only thing that matters is which direction it moves.
Question 1 of 5
Your Regulation Index
— out of 20
What this looks like from the inside
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
Then what
Resonance: the practice, the room, and the read on whether it is working.
Every Wednesday at 11am ET, Pen runs a live session where a room full of high-performing adults with ADHD practises this together — breathing and vocal toning that take a braced body out of fight-or-flight. Membership also opens your full history, the AI read whenever you want it rather than once a week, and a seven-day practice plan built around your weakest item and the resets your own numbers say work for you.
What this measurement is, and what it is not
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, has no population norms 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.
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.