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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.

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