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Is This Me? A Gentle ADHD Self-Reflection
This isn't a test and it can't diagnose anything — only a qualified professional can do that. It's a place to notice your own patterns gently, without judgment, and decide for yourself what (if anything) you'd like to do next.
A reflection, not a verdict: There are no right answers and nothing to score. If it stirs something up, that's information, not a diagnosis.
Attention that's hard to steer
ADHD attention isn't missing — it's hard to aim. Where does your focus lock on effortlessly, and where does it simply refuse to go?
My attention locks onto... but it refuses to go toward...
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The executive-function tools
Which of these run unevenly for you — smooth some days, jammed others?
- [ ] Starting things (even things I want to do)
- [ ] Holding things in mind / remembering in the moment
- [ ] Resisting distraction or impulse
- [ ] Sensing and managing time
- [ ] Steadying strong feelings
The one that trips me up most, and what it looks like
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The pattern over time
Has this been with you across your life and across different situations — or is it more tied to one stressful season?
How far back this goes, and where it shows up
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What it's cost — and what it's given
What these patterns have cost me... and what they've also given me
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What (if anything) I'd like to do next
No pressure and no wrong answer.
Where I honestly am, and any next step I'd like to take
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On getting a diagnosis: A formal assessment with a qualified clinician is the only path to an actual ADHD diagnosis. This sheet can help you decide whether that's a door you'd like to open — nothing more.
Go deeper
Ready for more? These lessons pick up where this worksheet leaves off.
- What ADHD Actually Is (and Isn't), from The Adult ADHD Course. ADHD isn't laziness or a childhood-only label.
- Diagnosed Late — or Still Wondering, from The Adult ADHD Course. The relief and grief of finding out about ADHD as an adult, and how to re-read your story with self-compassion.
- ASRS v1.1 — The WHO's Six-Question Adult ADHD Screener, from ADHD Self-Discovery. How the ASRS v1.1 works, what its scores mean, and why a negative result tells you more.