Calculator inputs
Example data table
A realistic workday example. Use it to compare your own inputs.
| Scenario | Workday | Meetings | Admin | Breaks | Interruptions | Energy | Focus windows | Focus minutes | Score |
|---|---|---|---|---|---|---|---|---|---|
| Deep work morning | 09:00–17:30 | 60 | 45 | 3×10 + 30 | 5 | 7 | 10:00–11:30, 14:10–14:55 | 135 | 62 |
| Meeting-heavy day | 09:30–18:00 | 180 | 60 | 2×10 + 30 | 8 | 6 | 11:40–12:25, 16:10–16:55 | 90 | 38 |
| High-energy sprint | 08:30–16:30 | 30 | 30 | 3×10 + 20 | 3 | 9 | 09:05–11:05, 13:15–14:10 | 170 | 77 |
Formula used
1) Workday minutes = minutes between start and end times (overnight supported).
2) Fixed minutes = meetings + admin + (breakCount × breakLength) + lunch.
3) Available minutes = max(0, workdayMinutes − fixedMinutes).
4) Interruption factor = 1 − clamp(interruptions × 0.04, 0, 0.5).
5) Energy factor scales from 0.60 to 1.15 (energy 1–10).
6) Recommended focus minutes = clamp(available × interruptionFactor × energyFactor, 0, available).
7) Focus score combines focus ratio, interruptions, and energy, scaled to 0–100.
How to use this calculator
- Enter your workday start and end times.
- Add total meeting and admin minutes for the day.
- Set breaks, lunch, and your minimum usable block.
- Choose your peak focus preference or set custom hours.
- Estimate interruptions and your energy level honestly.
- Press calculate to see windows, score, and exports.
Why focus windows matter
Deep work requires uninterrupted time, yet most calendars fragment attention. A focus window is a protected block sized to the work you plan, not the work you wish you had. By translating meetings, admin duties, and recovery breaks into minutes, you see how much high-quality effort is realistic. This prevents overcommitting, reduces context switching, and improves delivery predictability across the week.
Turning schedules into usable minutes
The calculator converts your workday into total minutes, then subtracts fixed time: meetings, admin, breaks, and lunch. The remainder is your available pool. Next, it adjusts availability using two drivers that strongly influence output: interruptions and energy. Frequent pings reduce continuity, while higher energy increases the share of available time you can convert into true focus. The result is a recommended focus budget for the day.
Placing the window at peak time
Timing matters as much as duration. The tool selects a peak preference—morning, afternoon, evening, or a custom range—then places the main window near the center of that peak zone. If your focus budget supports it, a second window is added with a buffer to protect transitions. This produces a plan that matches natural alertness and limits the cost of restarting complex tasks.
Using cycles to sustain momentum
Large blocks can still be executed in structured sprints. The cycle settings estimate how many work intervals you can complete within the recommended focus minutes. This supports pacing: start with a clear objective, run timed sprints, and take short rests to restore cognitive control. Over time, you can compare planned cycles to completed cycles and refine meeting load, break frequency, and minimum block length.
Interpreting the score and improving it
The focus score summarizes feasibility by combining focus ratio, interruption impact, and energy level. Treat it as a directional signal. If your score is low, reduce fixed commitments, raise buffers between tasks, or batch communication into defined check-in windows. If it is high, protect the plan with notification controls and a strong shutdown routine. Consistent scoring helps track sustainable productivity, not just busy output. Review results weekly to spot patterns, then adjust inputs so future windows reflect your real operating rhythm.
FAQs
What is a focus window?
A focus window is a planned block of uninterrupted work time, placed where you concentrate best. It is protected from meetings, notifications, and quick tasks so complex work can progress without resets.
How should I estimate interruptions?
Count expected pings, walk-ups, and urgent requests that break concentration. If you are unsure, start with five per day and adjust after a week of observing how often you get pulled away.
Why include buffers between blocks?
Buffers reduce switching costs. They give you time to capture notes, reset your environment, and start the next task with a clear plan, which improves quality even when the total focus minutes stay the same.
Can I use this for shift work?
Yes. If your end time is earlier than your start time, the calculator treats the day as crossing midnight. Enter your actual start and end times, then keep meetings and breaks in minutes.
How do I raise my focus score?
Lower fixed time, batch communication, and reduce interruptions by using status messages and notification limits. If energy is low, schedule deep work earlier, add movement breaks, and shorten minimum blocks until consistency improves.
What block length is best?
Choose a desired block that matches your task type. For writing or analysis, 60–120 minutes works well. For maintenance tasks, 30–45 minutes may be enough. Use the minimum block to avoid plans that are too strict.