This tool was built by Serge using established research and public data. My work focuses on the practical side of focus, habits, and discipline. My tools are for educational purposes and give practical guidance, not professional advice.

Every interruption carries a hidden cost: the time it takes to return to full focus afterward. This calculator uses a research-based refocus time to estimate how many hours you lose to interruptions each week and year, and what that adds up to if you attach a value to your time.

How this works

The calculator multiplies your interruptions per day by the refocus time per interruption, then scales that across your work week and year. If you enter an hourly rate, it also converts the yearly hours lost into a dollar figure.

Understanding your result

The default refocus time of 23 minutes reflects a widely cited average recovery time after a digital interruption, from research tracking real office workers. Your own refocus time may be shorter or longer depending on the task and the type of interruption. Adjust the slider to match your own experience for a more accurate figure.

Important note

This is an estimate, not a precise measurement of your day. Refocus time varies by person, task, and type of interruption. The figure is meant to show the scale of the cost, not to serve as an exact accounting of your time.

Scientific basis

The refocus time figure is based on research into interruption recovery in real work settings:

• UC Irvine Department of Informatics: Research on interruption recovery (Gloria Mark)
• Gallup Business Journal: Q&A on workplace interruptions with Gloria Mark, PhD

This tool gives general educational information. It does not replace personal or professional advice.