Do I Have ADHD? Self-Reflection Checklist for Adults
If you’re asking “Could this be ADHD?”, you probably aren’t looking for a personality quiz—you’re looking for a framework that explains your real life.
This checklist is built around ADHD mechanisms: the systems that tend to drive ADHD patterns, like attention regulation, time sense, task initiation, working memory load, motivation activation, and emotion regulation. That’s why each group of statements is followed by a short explanation. So you’re not only ticking boxes, but understanding why those boxes exist.
You’ll rate statements (🟢/🟡/🔴), and you’ll also reflect on two key ADHD clues:
📆 Timeline: Were versions of these patterns present since childhood or teens (even if they looked different then)?
🏠 Impact: Do they create real burden in one or more life domains (work/study, home, relationships, health, finances)?
This is not a diagnosis, and it’s not a replacement for professional assessment. Clinicians also consider other causes that can look similar (sleep problems, burnout, anxiety/depression, trauma effects, autism overlap, medical factors, medication effects).
But if you recognise most statements across multiple domains—especially as a long-term pattern—this can be meaningful data. And even without a formal label, the most important part is what you do next: choosing supports that match your brain.
⏰ Section 1 — Focus, Attention & Time
🎯 ADHD Checklist | Focus and Attention
🎯 I can focus very deeply on some things I enjoy, but my attention falls apart on boring or repetitive tasks.
📚 I often re‑read the same paragraph or replay the same clip because my mind wandered.
🗣️ In conversations, my mind drifts to other thoughts and I miss parts of what people say.
📱 I get pulled into scrolling, clicking or researching and stay there much longer than I meant to.
Rate statements:
🟢 Rarely / not really me
🟡 Sometimes / in some situations
🔴 Often / this is very me
Also consider:
🧒 Were versions of these present in childhood/teens (maybe in a different form)?
🏠 Are they a real burden in one or more life domains (work/study, home, relationships, health, finances)?
🔧 Why these statements are here | ADHD Mechanisms
ADHD often impacts attention regulation: focus can lock strongly onto what’s interesting, urgent, or emotionally engaging, and slip fast on tasks that feel repetitive or low‑reward. That can look like rereading, zoning out mid‑conversation, or getting pulled into scrolling/research loops because they deliver instant stimulation.
✨ Strength side: When interest is high, focus can be impressive—deep dives, rapid learning, and strong pattern‑spotting. Many people also connect ideas quickly and notice details others miss, especially in topics they care about.
⏳ ADHD Checklist | Time, Planning and Starting
⏳ I regularly underestimate how long things will take, even tasks I’ve done many times.
⌚ I lose track of time easily and only realise I’m late when it’s almost too late to fix it.
🧊 I know what I need to do, but I freeze instead of starting, especially when the task feels big or emotionally heavy.
🚨 I tend to start working seriously on important tasks only when the deadline is very close and I feel panic.
Rate statements:
🟢 Rarely / not really me
🟡 Sometimes / in some situations
🔴 Often / this is very me
Also consider:
🧒 Present since childhood/teens (maybe different form)?
🏠 Burden in one or more life domains?
🔧 Why these statements are here | ADHD Mechanisms
Many ADHD adults experience time blindness (weak internal sense of how long things take) plus task initiation friction (difficulty starting even when you want to). If a task feels unclear, emotionally heavy, or has delayed payoff, the brain can stall—then urgency near a deadline finally creates enough activation to move.
✨ Strength side: Under clear pressure and defined stakes, many ADHD brains mobilise fast. This can translate into strong crunch‑time performance, fast prioritising, and effective problem‑solving when things are moving quickly.
🧳 ADHD Checklist | Memory and Losing Things
🧳 I frequently misplace keys, phone, wallet, glasses or important documents.
🚪 I walk into a room and forget why I went there, more than once a day.
📩 I forget appointments, plans or messages unless they’re written down and I’m reminded.
🌌 I’ve been described as “scattered,” “spacey” or “in my own world” more than once.
Rate statements:
🟢 Rarely / not really me
🟡 Sometimes / in some situations
🔴 Often / this is very me
Also consider:
🧒 Present since childhood/teens (maybe different form)?
🏠 Burden in one or more life domains?
🔧 Why these statements are here | ADHD Mechanisms
This pattern often reflects working memory limits (holding the next step in mind) and prospective memory gaps (remembering later without a cue). When attention shifts—especially during transitions—intentions drop easily (“why did I come in here?”), and items get placed somewhere that makes sense only in that moment.
✨ Strength side: With the right external supports (landing zones, visual cues, reminders), reliability can improve a lot. Many people also have strong big‑picture thinking once daily memory friction is reduced.
💥 Section 2 — Emotions & Motivation
💫 ADHD Checklist | Emotional Intensity
💫 My feelings often feel strong and fast, shifting quickly from calm to overwhelmed, angry or sad.
🌪️ When something hurts or embarrasses me, it tends to replay in my mind for a long time.
💢 I sometimes react more intensely than I meant to, then feel unsettled or guilty afterward.
🧊 I usually need longer than others to recover once I’m upset.
Rate statements:
🟢 Rarely / not really me
🟡 Sometimes / in some situations
🔴 Often / this is very me
Also consider:
🧒 Present since childhood/teens (maybe different form)?
🏠 Burden in one or more life domains?
🔧 Why these statements are here | ADHD Mechanisms
ADHD can include differences in emotion regulation: emotions may rise fast, hit hard, and take longer to settle. Attention can also “stick” to the trigger, which keeps replay and body activation going even when you want to move on.
✨ Strength side: Emotional intensity often comes with deep empathy, strong values, and real passion. When supported, that can show up as loyalty, meaningful creativity, and powerful motivation for what matters.
💔 ADHD Checklist | Sensitivity to Rejection and Criticism
💔 Small signs of distance (no reply, a short message, a changed tone) can feel like rejection.
🧷 Mild criticism can trigger shame or panic that lingers for a long time.
🔁 I replay conversations and messages, worrying I said or did something wrong.
🚪 I sometimes avoid opportunities because I’m afraid of being judged or disappointing someone.
Rate statements:
🟢 Rarely / not really me
🟡 Sometimes / in some situations
🔴 Often / this is very me
Also consider:
🧒 Present since childhood/teens (maybe different form)?
🏠 Burden in one or more life domains?
🔧 Why these statements are here | ADHD Mechanisms
Fast emotional activation plus past experiences of being corrected or misunderstood can make social uncertainty feel high‑stakes. Once triggered, rumination can loop—replaying messages or moments to “solve” what went wrong—sometimes leading to avoidance to prevent more shame.
✨ Strength side: Many people are highly attuned to nuance and fairness. With boundaries and recovery skills, that sensitivity can support strong relationships, good teamwork, and thoughtful communication.
🎢 ADHD Checklist | Motivation and Energy
🎢 My motivation comes in waves: some days I can do many things, other days starting one thing is hard.
⚖️ I often feel either over‑committed and overwhelmed, or under‑stimulated and restless.
🔥 I can do very demanding tasks under pressure, but struggle with small everyday tasks.
🙇 I feel guilty for needing so much effort just to begin things other people seem to do easily.
Rate statements:
🟢 Rarely / not really me
🟡 Sometimes / in some situations
🔴 Often / this is very me
Also consider:
🧒 Present since childhood/teens (maybe different form)?
🏠 Burden in one or more life domains?
🔧 Why these statements are here | ADHD Mechanisms
ADHD motivation often runs on interest, novelty, urgency, and immediate payoff, not just intention. That can create “waves”: intense drive when something clicks, and real difficulty starting when tasks are routine, vague, or delayed‑reward—even if they’re important.
✨ Strength side: When engagement is present, momentum can be huge: fast output, creative solutions, and high stamina. Many people do their best work when tasks are meaningful, time‑bounded, and clearly defined.
🧩 Section 3 — Organisation, Daily Life & “Adulting”
🧺 ADHD Checklist | Daily Tasks and Routines
🧺 Laundry, dishes or cleaning often pile up until they feel like a mountain.
🕰️ I find it hard to keep routines going, even when I genuinely want them.
🔄 I swing between short bursts of intense tidying and long periods of slow build‑up.
🍳 I sometimes forget key steps in a task (like starting dinner but forgetting to turn on the stove).
Rate statements:
🟢 Rarely / not really me
🟡 Sometimes / in some situations
🔴 Often / this is very me
Also consider:
🧒 Present since childhood/teens (maybe different form)?
🏠 Burden in one or more life domains?
🔧 Why these statements are here | ADHD Mechanisms
Chores demand a chain of skills—start, sequence, remember steps, stay with boredom, return after interruptions. If that chain breaks, tasks pile up until urgency triggers a burst of catch‑up, and mid‑task attention shifts can cause skipped steps.
✨ Strength side: Many ADHD people are excellent at “reset mode” when they have a clear target and time‑box. With simpler steps, obvious cues, and fewer decisions, routines can become much more sustainable.
📅 ADHD Checklist | Planning, Admin and Paperwork
📅 I delay or avoid paperwork, forms, email and admin because they feel confusing or exhausting.
📭 I miss deadlines or pay bills late, not because I don’t care, but because I lost track of them.
📓 I start using planners, apps or to‑do lists but struggle to keep using them consistently.
🧮 Multi‑step tasks (taxes, forms, applications) feel overwhelming, and it’s hard to see where to begin.
Rate statements:
🟢 Rarely / not really me
🟡 Sometimes / in some situations
🔴 Often / this is very me
Also consider:
🧒 Present since childhood/teens (maybe different form)?
🏠 Burden in one or more life domains?
🔧 Why these statements are here | ADHD Mechanisms
Admin work often combines low stimulation, multiple steps, unclear starting points, and delayed reward—classic initiation blockers. Time tracking and deadline monitoring also add cognitive load, so tasks can vanish from awareness until they become urgent.
✨ Strength side: Once systems are automated (templates, recurring reminders, autopay, checklists), consistency often improves dramatically. Many people are also great at designing efficient systems once they find what actually sticks.
🧳 ADHD Checklist | Environment and Clutter
🧳 Clutter appears quickly around me, even if I tidy fairly often.
📦 My bag, desk or digital files often feel like “organised chaos,” and sometimes just chaos.
🔐 I put things in “safe places” and then can’t find them when I actually need them.
🙈 I feel anxious or ashamed when people see my space unexpectedly.
Rate statements:
🟢 Rarely / not really me
🟡 Sometimes / in some situations
🔴 Often / this is very me
Also consider:
🧒 Present since childhood/teens (maybe different form)?
🏠 Burden in one or more life domains?
🔧 Why these statements are here | ADHD Mechanisms
Clutter often accumulates where attention ends and decisions get postponed. Many ADHD brains also rely on visual cues, so hiding things can reduce recall and increase “lost in a safe place” moments.
✨ Strength side: Visible storage and strong landing zones can make spaces work like supportive tools. Lots of people create highly functional “stations” (keys spot, bag spot, charging spot) that reduce stress and save time daily.
👥 Section 4 — Relationships, Work & Study
🗣️ ADHD Checklist | Social Patterns
🗣️ I interrupt or talk over people sometimes because I’m afraid I’ll lose my thought if I wait.
🎙️ I either talk a lot and share a lot, or go very quiet and let others do most of the talking.
🔍 After social events, I replay what I said and worry I came across as odd, annoying or “too much”.
👥 Group conversations (meetings, dinners) are hard to track, and I often miss parts or get lost.
Rate statements:
🟢 Rarely / not really me
🟡 Sometimes / in some situations
🔴 Often / this is very me
Also consider:
🧒 Present since childhood/teens (maybe different form)?
🏠 Burden in one or more life domains?
🔧 Why these statements are here | ADHD Mechanisms
Conversation requires real‑time processing: listening, timing, holding thoughts, tracking cues, and switching topics smoothly. Working memory strain can lead to interrupting to avoid losing a thought, or going quiet when the stream becomes too hard to track—especially in groups.
✨ Strength side: Many ADHD communicators bring speed, humour, and strong idea‑connection. In the right setting, this can look like charisma, creativity, and great collaborative energy.
❤️ Relationships and Family
❤️ Past partners or friends have called me “inconsistent,” “unreliable,” “always late,” or “not fully present”.
🤍 I care deeply about people but struggle with regular check‑ins or remembering important dates.
🌪️ I can swing between being very involved and suddenly needing a lot of distance when I feel overloaded.
💬 Emotional conversations can escalate quickly or shut me down, even when I want to stay engaged and calm.
Rate statements:
🟢 Rarely / not really me
🟡 Sometimes / in some situations
🔴 Often / this is very me
Also consider:
🧒 Present since childhood/teens (maybe different form)?
🏠 Burden in one or more life domains?
🔧 Why these statements are here | ADHD Mechanisms
Relationships are not only feelings. They require time awareness, initiation, memory for dates/check‑ins, and regulation during conflict. ADHD can make follow‑through uneven even when care is deep, and overload can trigger sudden withdrawal or escalation/shutdown during intense conversations.
✨ Strength side: Many people show powerful loyalty, warmth, and commitment. When relationships include shared systems (reminders, routines, clearer expectations), consistency becomes much easier and conflict becomes more manageable.
💼 ADHD Checklist | Work and Study
💼 At work or school, feedback often mentions high potential, inconsistency or lack of organisation.
📊 I do well in brainstorming, problem‑solving or crisis situations, but struggle with routine admin and follow‑through.
📉 My performance varies a lot depending on interest, novelty, pressure and mood.
🚪 I’ve changed jobs, roles or courses multiple times while trying to find a better fit.
Rate statements:
🟢 Rarely / not really me
🟡 Sometimes / in some situations
🔴 Often / this is very me
Also consider:
🧒 Present since childhood/teens (maybe different form)?
🏠 Burden in one or more life domains?
🔧 Why these statements are here | ADHD Mechanisms
Many ADHD profiles show a mismatch: strong performance where there’s novelty, urgency, and rapid feedback, and difficulty where work requires long timelines, routine admin, and self‑managed structure. Output can fluctuate with stimulation and clarity more than ability.
✨ Strength side: Creativity, rapid problem‑solving, and crisis competence can be standout strengths. Many people thrive in roles with variety, autonomy, clear priorities, and short feedback loops.
🧬 Section 5 — History, Overlaps & Coping Strategies
🧒 ADHD Checklist | Childhood and Earlier Life
🧒 As a child or teen, I was described as dreamy, hyper, chatty, easily distracted, or “in my own world”.
🏫 I had trouble staying seated, waiting my turn, or following multi‑step instructions.
📚 My school reports mentioned potential, inconsistency, daydreaming or not using my abilities fully.
👪 Family members remember me as “sensitive,” “intense,” or “all over the place”.
Rate statements:
🟢 Rarely / not really me
🟡 Sometimes / in some situations
🔴 Often / this is very me
Also consider:
🧒 Present since childhood/teens (maybe different form)?
🏠 Burden in one or more life domains?
🔧 Why these statements are here | ADHD Mechanisms
Because ADHD is usually neurodevelopmental, patterns often show up early—even if they were described as dreamy, chatty, restless, intense, or “bright but inconsistent.” The outward form can change with age and masking, while underlying attention/time/impulse patterns stay recognisable.
✨ Strength side: Early intensity often pairs with curiosity and strong responsiveness. With support, those traits can become lasting strengths in learning, creativity, and leadership.
🧷 ADHD Checklist | Coping and Masking
🧷 I’ve created complex systems (alarms, notes, scripts, personas) to keep myself appearing organised.
🧷 I often hide or minimise struggles because I’m worried people won’t understand or will judge me.
🧷 I feel like I’m acting “normal” on the outside while juggling chaos and overthinking on the inside.
🧷 When my mask slips (missed deadlines, mess, emotional outbursts), I feel intense shame.
Rate statements:
🟢 Rarely / not really me
🟡 Sometimes / in some situations
🔴 Often / this is very me
Also consider:
🧒 Present since childhood/teens (maybe different form)?
🏠 Burden in one or more life domains?
🔧 Why these statements are here | ADHD Mechanisms
Many adults compensate through heavy scaffolding (alarms, scripts, over‑prep, strict rules) to patch time, memory, and initiation difficulties. It can look fine externally while costing a lot internally, and shame spikes when the system breaks under load.
✨ Strength side: Building coping systems is a real skill—resourceful, adaptive, creative. The goal is shifting from high‑effort coping to low‑maintenance supports that don’t require constant pressure.
🧮 Putting the Pieces Together
Instead of focusing on totals, ask:
💭 “Does this describe struggles I’ve carried for a long time?”
📆 “Does it show up in different areas of life, not just one?”
🏠 “Is it a real burden in at least one life domain?”
🔍 “Does this explain more than ‘lazy’ or ‘broken’?”
🌱 Final Thought “Do I Have ADHD?”
If you’re being honest, and you recognise most of these statements (especially across multiple sections) then the chances are pretty high that ADHD is part of what’s going on.
That still isn’t a diagnosis. A professional would also look at other factors that can explain similar symptoms, and they’ll consider history, context, and impairment. But a strong match to this pattern is meaningful information, not “nothing.”
If an assessment isn’t feasible for you, you can still take this checklist very seriously.
Because it’s not only about the label.
It’s about what you do with a likely neurotype to support it:
A diagnosis can be useful for access, treatment options, workplace supports, and validation.
Label or no label support can start now to support yourself, based what you know about your neurotype.
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