ADHD Assessment
Discover what your ADHD superpowers are, and which ADHD traits hold you back.
This isn’t your typical ADHD assessment. It’s not here to label or diagnose — it’s here to illuminate.
Whether you’ve been officially diagnosed, suspect you might be neurodivergent, or simply want to understand your mind better, this assessment is designed to show you where you currently sit on the spectrum of ADHD-related traits—across nine key areas of life.
We explore:
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Focus and attention
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Emotional regulation
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Impulsivity and decision-making
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Mental and physical hyperactivity
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Executive function and organisation
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Social and relationship dynamics
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Self-worth and inner narrative
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Time perception (aka time blindness)
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Body and sensory experience
Each question is mapped to a 5-stage growth model — what we call the Ladder of Growth. This lets you see not just what’s hard, but how far you’ve come, and where you still have room to grow.
You won’t find clinical jargon or deficit-based language here. Instead, you’ll find insight, clarity, and a non-judgemental snapshot of your patterns — so you can move forward with more energy, compassion, and direction.
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How often do you find yourself getting distracted in the middle of a task?
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I get distracted within minutes, even when I try to focus.
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Add RecommendationAdd TagsView All Assigned TagsI struggle to stay focused, but sometimes I can push through.
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Add RecommendationAdd TagsView All Assigned TagsI can focus well on things I enjoy, but I get distracted with other tasks.
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Add RecommendationAdd TagsView All Assigned TagsI usually stay focused, but I occasionally get distracted.
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Add RecommendationAdd TagsView All Assigned TagsI can stay focused easily, even when distractions are present.
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When you need to complete a task, how easy is it to get started?
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I procrastinate endlessly, even when it’s urgent.
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Add RecommendationAdd TagsView All Assigned TagsI struggle to start tasks, but I can sometimes force myself.
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Add RecommendationAdd TagsView All Assigned TagsI delay tasks occasionally, but once I start, I can focus.
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Add RecommendationAdd TagsView All Assigned TagsI can start tasks with minimal resistance.
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Add RecommendationAdd TagsView All Assigned TagsI begin tasks with ease and maintain focus throughout.
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How well can you focus on something that isn’t interesting to you?
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I cannot focus at all unless I’m really interested.
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Add RecommendationAdd TagsView All Assigned TagsI struggle a lot, but I can sometimes force myself.
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Add RecommendationAdd TagsView All Assigned TagsIf I break it into small chunks, I can push through.
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Add RecommendationAdd TagsView All Assigned TagsI can focus fairly well, even if I don’t enjoy it.
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Add RecommendationAdd TagsView All Assigned TagsI can focus on anything, regardless of interest level.
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Do you frequently lose things like keys, phone, or important documents?
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Every day — it causes major stress.
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Add RecommendationAdd TagsView All Assigned TagsI misplace things often but can usually find them.
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Add RecommendationAdd TagsView All Assigned TagsSometimes I lose things, but it’s not a huge problem.
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Add RecommendationAdd TagsView All Assigned TagsI rarely lose things because I have systems in place.
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Add RecommendationAdd TagsView All Assigned Tags- I always know where my things are.
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How often do you realize you’ve been daydreaming instead of paying attention?
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Constantly — my mind wanders even in important situations.
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Add RecommendationAdd TagsView All Assigned TagsOften — I zone out a lot, but I try to refocus.
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Add RecommendationAdd TagsView All Assigned TagsOccasionally — I get distracted but can bring myself back.
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Add RecommendationAdd TagsView All Assigned TagsRarely — I generally stay engaged.
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Add RecommendationAdd TagsView All Assigned TagsNever — I am always mentally present and engaged.
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How do you react when something upsets or frustrates you?
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I feel overwhelmed and react intensely.
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Add RecommendationAdd TagsView All Assigned TagsI struggle to stay calm and often overreact.
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Add RecommendationAdd TagsView All Assigned TagsI get upset but can calm down after a while.
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Add RecommendationAdd TagsView All Assigned TagsI might feel annoyed, but I recover quickly.
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Add RecommendationAdd TagsView All Assigned TagsI stay calm and handle challenges with ease.
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When you experience rejection or criticism, how does it affect you?
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It devastates me, and I dwell on it for days.
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Add RecommendationAdd TagsView All Assigned TagsIt hits me hard, but I can sometimes move past it.
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Add RecommendationAdd TagsView All Assigned TagsI feel bad for a while, but I can shift my focus.
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Add RecommendationAdd TagsView All Assigned TagsI may feel a sting, but I bounce back fairly quickly.
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Add RecommendationAdd TagsView All Assigned TagsI take criticism constructively and don’t take it personally.
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How easy is it for you to calm down after getting emotionally overwhelmed?
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It takes hours or days.
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Add RecommendationAdd TagsView All Assigned TagsIt’s difficult, but with effort, I can calm down.
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Add RecommendationAdd TagsView All Assigned TagsI struggle at first but can ground myself with time.
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Add RecommendationAdd TagsView All Assigned TagsI recover fairly quickly with simple coping strategies.
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Add RecommendationAdd TagsView All Assigned TagsI rarely get overwhelmed and can self-regulate easily.
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Do your emotions change rapidly and unpredictably?
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Yes — I can go from calm to furious or crying in seconds.
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Add RecommendationAdd TagsView All Assigned TagsOften — my moods shift quickly.
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Add RecommendationAdd TagsView All Assigned TagsSometimes — I’m learning to handle emotional swings.
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Add RecommendationAdd TagsView All Assigned TagsRarely — my emotions are fairly steady.
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Add RecommendationAdd TagsView All Assigned TagsNo — I have balanced emotional stability.
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When something bad happens, how long do you dwell on it?
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I obsess over it for days.
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Add RecommendationAdd TagsView All Assigned Tags I keep thinking about it, but I can sometimes move on.
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Add RecommendationAdd TagsView All Assigned TagsI think about it for a while, but I can let go after some time.
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Add RecommendationAdd TagsView All Assigned TagsI process it and move on fairly quickly.
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Add RecommendationAdd TagsView All Assigned TagsI let go easily and focus on the present.
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How often do you say something without thinking and regret it afterward?
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All the time.
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Add RecommendationAdd TagsView All Assigned TagsOften.
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Add RecommendationAdd TagsView All Assigned TagsOccasionally.
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Add RecommendationAdd TagsView All Assigned TagsIRarely.
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Add RecommendationAdd TagsView All Assigned TagsNever.
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How well do you manage impulse spending?
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I constantly buy things I don’t need.
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Add RecommendationAdd TagsView All Assigned TagsI often make impulsive purchases.
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Add RecommendationAdd TagsView All Assigned TagsI occasionally buy things on impulse.
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Add RecommendationAdd TagsView All Assigned TagsI usually stick to my budget.
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Add RecommendationAdd TagsView All Assigned TagsI have complete control over spending decisions.
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Do you often interrupt others when they’re speaking?
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Constantly.
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Add RecommendationAdd TagsView All Assigned TagsOften.
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Add RecommendationAdd TagsView All Assigned TagsSometimes.
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Add RecommendationAdd TagsView All Assigned TagsRarely.
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Add RecommendationAdd TagsView All Assigned TagsNever.
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When you feel an emotion (anger, excitement, sadness), how quickly do you act on it?
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Instantly.
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Add RecommendationAdd TagsView All Assigned TagsQuickly.
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Add RecommendationAdd TagsView All Assigned TagsSometimes—I try to wait.
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Add RecommendationAdd TagsView All Assigned TagsRarely—I process before responding.
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Add RecommendationAdd TagsView All Assigned TagsNever—I always reflect first.
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How often do you feel physically restless, like you need to move or fidget?
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Constantly — I can’t sit still.
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Add RecommendationAdd TagsView All Assigned TagsOften — I struggle to stay still.
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Add RecommendationAdd TagsView All Assigned TagsOccasionally — I fidget but not all the time.
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Add RecommendationAdd TagsView All Assigned TagsRarely — I can stay still when needed.
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Add RecommendationAdd TagsView All Assigned TagsNever — I’m completely at ease being still.
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How often does your mind feel like it’s racing with thoughts?
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Next
How do you feel when things are slow or unstimulating (e.g., waiting in line)?
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Extremely impatient or agitated.
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Add RecommendationAdd TagsView All Assigned TagsI find it hard to handle and need distraction.
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Add RecommendationAdd TagsView All Assigned TagsIt bothers me sometimes, but I can tolerate it.
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Add RecommendationAdd TagsView All Assigned TagsI don’t mind — I can sit with boredom.
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Add RecommendationAdd TagsView All Assigned TagsI enjoy quiet moments and use them to recharge.
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Do you need constant stimulation (e.g., background noise, multitasking)?
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Yes — always.
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Add RecommendationAdd TagsView All Assigned TagsOften — I struggle with silence.
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Add RecommendationAdd TagsView All Assigned TagsSometimes — I like stimulation but can be prese
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Add RecommendationAdd TagsView All Assigned TagsRarely — I enjoy stimulation but don’t rely on it.
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Add RecommendationAdd TagsView All Assigned TagsNever — I’m comfortable with stillness.
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How easy is it for you to relax and do nothing?
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Impossible — I always need to be doing something.
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Add RecommendationAdd TagsView All Assigned TagsHard — I struggle to switch off.
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Add RecommendationAdd TagsView All Assigned TagsSometimes — I can relax if I try.
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Add RecommendationAdd TagsView All Assigned TagsFairly easy — I can relax when I want to.
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Add RecommendationAdd TagsView All Assigned TagsEffortless — I fully enjoy rest and stillness.
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How well do you manage long-term projects or tasks with multiple steps?
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I feel overwhelmed and often don’t start.
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Add RecommendationAdd TagsView All Assigned TagsI struggle and frequently abandon them.
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Add RecommendationAdd TagsView All Assigned TagsI can complete them but with lots of effort.
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Add RecommendationAdd TagsView All Assigned TagsI generally manage well but sometimes need extra planning.
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Add RecommendationAdd TagsView All Assigned TagsI break projects into steps and complete them efficiently.
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How often do you forget appointments, deadlines, or important dates?
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Constantly — I rely on others to remind me.
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Add RecommendationAdd TagsView All Assigned TagsOften — I forget unless I set lots of reminders.
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Add RecommendationAdd TagsView All Assigned TagsSometimes — I forget occasionally but catch myself.
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Add RecommendationAdd TagsView All Assigned TagsRarely — I have systems to remember.
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Add RecommendationAdd TagsView All Assigned TagsNever — I track everything well.
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How do you handle making decisions when faced with multiple choices?
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I freeze up and avoid deciding.
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Add RecommendationAdd TagsView All Assigned TagsI struggle and second-guess a lot.
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Add RecommendationAdd TagsView All Assigned TagsSometimes I overthink but decide eventually.
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Add RecommendationAdd TagsView All Assigned TagsI can make decisions without much stress.
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Add RecommendationAdd TagsView All Assigned TagsI make decisions easily and trust my choices.
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How well do you follow through on tasks once you start them?
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I start but rarely finish.
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Add RecommendationAdd TagsView All Assigned TagsI abandon tasks often but try to push through.
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Add RecommendationAdd TagsView All Assigned TagsI struggle with follow-through but am improving.
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Add RecommendationAdd TagsView All Assigned TagsI generally complete what I start.
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Add RecommendationAdd TagsView All Assigned TagsI always follow through and finish with ease.
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How easy is it for you to pick up on social cues (tone, facial expressions)?
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I often misread or miss them entirely.
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Add RecommendationAdd TagsView All Assigned TagsI struggle but can sometimes pick up on them.
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Add RecommendationAdd TagsView All Assigned TagsI get them most of the time but sometimes miss things.
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Add RecommendationAdd TagsView All Assigned Tags I usually understand social cues.
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Add RecommendationAdd TagsView All Assigned TagsI read social cues easily and navigate smoothly.
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How do you handle conflict or misunderstandings in relationships?
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I get overwhelmed and shut down or overreact.
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Add RecommendationAdd TagsView All Assigned TagsI struggle and often take things personally.
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Add RecommendationAdd TagsView All Assigned TagsI sometimes react emotionally but can resolve things.
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Add RecommendationAdd TagsView All Assigned TagsI stay calm and work through conflicts effectively.
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Add RecommendationAdd TagsView All Assigned TagsI communicate openly and resolve issues with ease.
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How well do you maintain friendships and connections over time?
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I lose touch constantly and struggle to keep them.
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Add RecommendationAdd TagsView All Assigned TagsI find it hard to stay in contact but try.
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Add RecommendationAdd TagsView All Assigned TagsI sometimes forget to reach out but value my friendships.
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Add RecommendationAdd TagsView All Assigned TagsI maintain friendships well and check in regularly.
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Add RecommendationAdd TagsView All Assigned TagsI have strong, lasting relationships.
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How do you feel in group social settings?
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Overwhelmed, awkward, or out of place
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Add RecommendationAdd TagsView All Assigned TagsAnxious but can manage if I push myself.
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Add RecommendationAdd TagsView All Assigned TagsSometimes I struggle, but I enjoy socialising when comfortable.
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Add RecommendationAdd TagsView All Assigned TagsConfident and generally enjoy them.
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Add RecommendationAdd TagsView All Assigned TagsI thrive in social situations.
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How often do you feel like people don’t understand you?
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Constantly — it’s a big frustration.
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Add RecommendationAdd TagsView All Assigned TagsOften — I feel misunderstood a lot.
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Add RecommendationAdd TagsView All Assigned TagsSometimes — it depends on the situation.
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Add RecommendationAdd TagsView All Assigned TagsRarely — most people get me.
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Add RecommendationAdd TagsView All Assigned TagsAlmost never — I feel understood.
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How do you feel about yourself overall?
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I feel broken, lazy, or not good enough.
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Add RecommendationAdd TagsView All Assigned TagsI often criticise myself.
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Add RecommendationAdd TagsView All Assigned TagsI fluctuate between confidence and doubt.
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Add RecommendationAdd TagsView All Assigned TagsI generally feel good about myself.
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Add RecommendationAdd TagsView All Assigned TagsI have a strong, positive sense of self-worth.
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How do you talk to yourself when you make a mistake?
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I’m harsh and critical.
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Add RecommendationAdd TagsView All Assigned TagsI’m quite self-critical but try to be kind.
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Add RecommendationAdd TagsView All Assigned TagsSometimes critical, sometimes encouraging.
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Add RecommendationAdd TagsView All Assigned TagsMostly encouraging with a little critique.
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Add RecommendationAdd TagsView All Assigned TagsAlways kind and constructive.
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How confident are you in your abilities?
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Not at all.
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Add RecommendationAdd TagsView All Assigned TagsLow confidence.
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Add RecommendationAdd TagsView All Assigned TagsIt fluctuates.
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Add RecommendationAdd TagsView All Assigned Tags Mostly confident.
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Add RecommendationAdd TagsView All Assigned Tags- Very confident.
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How do you feel about your strengths and talents?
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I struggle to see any.
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Add RecommendationAdd TagsView All Assigned TagsI know some but doubt their value.
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Add RecommendationAdd TagsView All Assigned Tags I recognise them sometimes.
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Add RecommendationAdd TagsView All Assigned TagsI’m aware and use them.
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Add RecommendationAdd TagsView All Assigned TagsI fully embrace and leverage them.
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How often do you feel “good enough” in what you do?
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Rarely or never.
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Add RecommendationAdd TagsView All Assigned TagsSometimes.
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Add RecommendationAdd TagsView All Assigned TagsAbout half the time.
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Add RecommendationAdd TagsView All Assigned TagsMost of the time.
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Add RecommendationAdd TagsView All Assigned TagsAlmost always.
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How often do you experience physical tension or discomfort?
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Constantly.
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Add RecommendationAdd TagsView All Assigned TagsOften.
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Add RecommendationAdd TagsView All Assigned TagsSometimes.
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Add RecommendationAdd TagsView All Assigned TagsRarely.
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Add RecommendationAdd TagsView All Assigned TagsNever.
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How aware are you of your body’s needs (rest, movement, nourishment)?
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Not at all.
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Add RecommendationAdd TagsView All Assigned TagsRarely.
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Add RecommendationAdd TagsView All Assigned TagsSometimes.
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Add RecommendationAdd TagsView All Assigned TagsOften.
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Add RecommendationAdd TagsView All Assigned TagsAlways.
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How much does sensory input (noise, lights, textures) affect you?
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Extremely — I find it overwhelming.
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Add RecommendationAdd TagsView All Assigned TagsQuite a lot.
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Add RecommendationAdd TagsView All Assigned TagsSometimes.
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Add RecommendationAdd TagsView All Assigned TagsRarely.
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Add RecommendationAdd TagsView All Assigned TagsNot at all.
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Constantly.
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Add RecommendationAdd TagsView All Assigned TagsOften.
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Add RecommendationAdd TagsView All Assigned TagsSometimes.
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Add RecommendationAdd TagsView All Assigned TagsRarely.
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Add RecommendationAdd TagsView All Assigned TagsNever.
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How does your body feel after a stressful day?
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Completely drained.
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Add RecommendationAdd TagsView All Assigned TagsVery tired.
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Add RecommendationAdd TagsView All Assigned TagsSomewhat tired.
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Add RecommendationAdd TagsView All Assigned TagsA little tired but okay.
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Add RecommendationAdd TagsView All Assigned TagsEnergised and fine.
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Constantly — hours can pass without me noticing.
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Add RecommendationAdd TagsView All Assigned TagsOften.
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Add RecommendationAdd TagsView All Assigned TagsSometimes.
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Add RecommendationAdd TagsView All Assigned TagsNever.
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How do you handle estimating how long a task will take?
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I’m almost always wrong.
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Add RecommendationAdd TagsView All Assigned TagsOften wrong but sometimes close.
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Add RecommendationAdd TagsView All Assigned TagsAbout half the time right.
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Add RecommendationAdd TagsView All Assigned TagsUsually accurate.
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Add RecommendationAdd TagsView All Assigned TagsAlmost always accurate.
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How often do you find yourself rushing at the last minute?
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Constantly.
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Add RecommendationAdd TagsView All Assigned TagsSometimes.
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Add RecommendationAdd TagsView All Assigned TagsNever.
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How well do you pace yourself through the day?
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Very poorly — I burn out or get nothing done.
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Add RecommendationAdd TagsView All Assigned TagsPoorly — I often mismanage my energy.
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Add RecommendationAdd TagsView All Assigned TagsSometimes well, sometimes badly.
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Add RecommendationAdd TagsView All Assigned TagsFairly well.
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I almost always miss them.
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Add RecommendationAdd TagsView All Assigned TagsOften late.
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Add RecommendationAdd TagsView All Assigned TagsSometimes late.
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Add RecommendationAdd TagsView All Assigned TagsUsually on time.
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Add RecommendationAdd TagsView All Assigned TagsAlways on time or early.
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You are a Conker
The Overwhelmed Reactor
The Overwhelmed Reactor
Right now, your ADHD feels like it’s running the show. You might be constantly distracted, emotionally reactive, and struggling to finish what you start — not because you’re lazy or broken, but because your system is overloaded.
Focus, organisation, and follow-through feel miles away, and that can be exhausting. You likely internalise a lot of self-blame (“Why can’t I just get it together?”), but this isn’t a character flaw — it’s a signal.
Your nervous system is asking for safety, your brain is craving structure that works for you, and your spirit might just need a big exhale. Healing begins by meeting yourself with compassion, not correction.
This is not the end — it’s your first brave step toward real support.
Focus, organisation, and follow-through feel miles away, and that can be exhausting. You likely internalise a lot of self-blame (“Why can’t I just get it together?”), but this isn’t a character flaw — it’s a signal.
Your nervous system is asking for safety, your brain is craving structure that works for you, and your spirit might just need a big exhale. Healing begins by meeting yourself with compassion, not correction.
This is not the end — it’s your first brave step toward real support.
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You are a Washing Ball
The Wobbly Starter
The Wobbly Starter
You’ve started recognising that your brain works differently — and that’s powerful.
You’re trying things. Some work. Some don’t. That inconsistency can feel frustrating, especially when motivation crashes or you forget what was working.
You’re probably swinging between hope and self-doubt, clarity and chaos. But here’s the truth: this is the messy middle.
You’re learning. You’re unlearning. You’re gathering the pieces that will eventually become your personal roadmap. It’s not about fixing yourself — it’s about finding what fits.
You’re not behind. You’re beginning again, better equipped and more self-aware than ever before.
You’re trying things. Some work. Some don’t. That inconsistency can feel frustrating, especially when motivation crashes or you forget what was working.
You’re probably swinging between hope and self-doubt, clarity and chaos. But here’s the truth: this is the messy middle.
You’re learning. You’re unlearning. You’re gathering the pieces that will eventually become your personal roadmap. It’s not about fixing yourself — it’s about finding what fits.
You’re not behind. You’re beginning again, better equipped and more self-aware than ever before.
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You are a Bouncy Ball
The Emerging Strategist
The Emerging Strategist
You’re starting to find your rhythm — not perfectly, but more often than not. You bounce back faster when things go sideways.
You’ve got some tools now, and you’re building self-trust. Sure, your focus still wobbles, and you might struggle to keep the momentum going, but your awareness is growing. You’re seeing patterns.
You’re shifting stories. ADHD doesn’t feel like a flaw anymore — just a different operating system. This is the point where shame starts to loosen its grip and self-leadership steps in.
You’re becoming the kind of person who can build systems that honour your energy, not fight it.
You’ve got some tools now, and you’re building self-trust. Sure, your focus still wobbles, and you might struggle to keep the momentum going, but your awareness is growing. You’re seeing patterns.
You’re shifting stories. ADHD doesn’t feel like a flaw anymore — just a different operating system. This is the point where shame starts to loosen its grip and self-leadership steps in.
You’re becoming the kind of person who can build systems that honour your energy, not fight it.
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You are a Snooker Ball
The Focused Operator
The Focused Operator
You’ve done the inner work — and it shows. You’re no longer reacting to your ADHD, you’re responding.
You know what helps you thrive and what knocks you off course. You’ve got practical strategies and emotional depth.
You hold boundaries, manage your energy, and take care of your brain.
You’re not perfect, but you’re consistent — and that consistency is powerful. At this level, you’ve integrated your ADHD identity into how you work, plan, relate, and rest.
You’re not chasing “normal” anymore. You’re building a life that fits you — and it’s working.
You know what helps you thrive and what knocks you off course. You’ve got practical strategies and emotional depth.
You hold boundaries, manage your energy, and take care of your brain.
You’re not perfect, but you’re consistent — and that consistency is powerful. At this level, you’ve integrated your ADHD identity into how you work, plan, relate, and rest.
You’re not chasing “normal” anymore. You’re building a life that fits you — and it’s working.
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You are a Glitter Ball
The Visionary Neurodivergent
The Visionary Neurodivergent
You don’t just manage your ADHD — you embody it as part of your brilliance.
You’ve turned your challenges into creative fuel. You’ve designed your life, work, and relationships to honour your neurodivergence, and now you model what’s possible for others.
Focus, flow, intuition, innovation — you’ve found your unique genius zone, and you protect it fiercely.
Your energy is magnetic, your systems are soulful, and your story is inspiring. You’re not trying to “keep up” — you’re setting the pace for a new way of being.
This isn’t about coping. It’s about shining — boldly, brilliantly, and unapologetically.
You’ve turned your challenges into creative fuel. You’ve designed your life, work, and relationships to honour your neurodivergence, and now you model what’s possible for others.
Focus, flow, intuition, innovation — you’ve found your unique genius zone, and you protect it fiercely.
Your energy is magnetic, your systems are soulful, and your story is inspiring. You’re not trying to “keep up” — you’re setting the pace for a new way of being.
This isn’t about coping. It’s about shining — boldly, brilliantly, and unapologetically.
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