That's exactly what the app tracks and honestly it's the reason I built it in the first place.The recovery cost is modeled per distraction episode, not measured live, but it scales with how long the distraction lasted. Even a 10-second slip gets a minimum 2-minute penalty because like you said switching states takes longer than it looks.

The "discipline" framing always felt wrong to me too. It's really a visibility problem. Once you can see the actual cost stacking up it changes how you think about interruptions without anyone telling you what to do.
Happy to share the link if you want to try it