Your Focus Goal
What are you trying
to actually do?
Name the high-friction task you keep avoiding. This becomes the destination at the bottom of your slope.
Activity Brainstorming
What do you actually do?
List every way you procrastinate or fill time during a session. Be honest — the more specific, the better. Include your goal activity at the end.
e.g. Doom scrolling, Watching video, Making coffee — hit Enter or Add
Common study distractions — click to add:
Add at least 3 activities to continue
Calibration Engine
Which gives you a
bigger dopamine hit?
Answer honestly. There's no wrong answer — your brain knows exactly which one it craves more.
Current Rankings (live)
Review Rankings
Does this feel right?
This is your slope, ranked highest dopamine → lowest. Nudge items up or down if anything feels off. Add activities you forgot.
Top = maximum distraction. Bottom = your focus goal. Drag or nudge to adjust any rankings that feel wrong.
Taper Dashboard
Ready to come
back to earth?
Select your focus goal for this session. The slope will guide you down, one step at a time.
What were you just doing,
champ?
Be honest. Select from your ranked activities below.
Your Dopamine Slope
↑ high dopamine
↓ low stimulation
You made it.
You've tapered all the way down to your focus goal.
Now close this tab and get to work.