Attention Audit
Focus, Frequency & Cognitive Clarity Log
Your attention is the currency of your inner world. Wherever it goes, your energy follows — and whatever drains it quietly shapes the quality of your day.
About This Tool
See the leaks in your mental bandwidth.
About This Tool
Most people don't lose time because they are lazy; they lose it through micro-leaks: a notification, a memory, a worry, or a moment of overstimulation.
Map Mental Behavior
See the patterns behind your focus: when your mind sharpens, drifts, loops, or shuts down.
Identify Attentional Fatigue
Recognize when your prefrontal cortex is tiring before you spiral or burnout.
Work With Your Mind
Instead of "trying harder," learn how your attention naturally behaves so you can direct it intentionally.
This tool looks at your day through the lens of mental behavior — not just how you feel, but how your mind reacts.
Why This Tool Works
In cognitive neuroscience, this relates closely to executive function and the brain's ability to regulate itself under distraction or stress.
When your attention is repeatedly pulled off-course, the prefrontal cortex tires, creating "attentional fatigue" — a state that reduces clarity, decision-making, and emotional regulation.
The Attention Audit brings this into awareness by showing what environments sharpen your mind and what people or tasks scatter it, helping you protect your mental bandwidth.
How To Use It
Keep this sheet with you for 24 hours. Start from your Energy Audit or do this as a standalone exercise. This log focuses specifically on attention and cognitive behavior.
Each time your mental state shifts, record it. Note the moment your mind sharpens, drifts, loops — or becomes foggy, restless, or deeply focused. These shifts are often subtle.
Fill in all five fields: Time, What you were doing, Energy Effect (Fed / Drained), Attention Response (Focused / Scattered / Looping), and Duration.
Note the trigger if you can. Did the shift start from something external (noise, message, person) or something internal (memory, emotion, thought)?
Review your log at the end of the day. Look for patterns like repeated moments of mental scattering, environments that support deep focus, or activities that sustain cognitive clarity.
Use these insights to make a tiny shift tomorrow. One adjustment — reducing one distraction, moving one task, protecting one window of focus — can improve your mental bandwidth dramatically.
Get the Full Attention Audit Worksheet
Get the complete Attention Audit log and learn how to guard, read, and direct your attention intentionally.
Preview
PDF Format