ADHD reflection: interactive record
A practical worksheet to help you organise what you have noticed before deciding whether to seek an ADHD assessment. If you later book an assessment, you may also choose to share it with your assessor.
ADHD Junction does not receive or see anything you enter in this worksheet. Your answers are not submitted to ADHD Junction or stored on our servers.
If you save your progress, it is stored in this browser on this device so you can return to it later. ADHD Junction does not upload that saved copy. If you download a backup, it is saved wherever your device normally puts downloaded files; that location may be synchronised to a service such as Google Drive, OneDrive or iCloud.
This is your personal record. You decide whether to keep it, delete it or share it with anyone.
Unless you choose to save your progress, your answers exist only on the page while it is open, and closing or reloading will lose them. Saved progress can be reopened by anyone using the same browser profile, and clearing browser data may remove it.
A backup copy is an ordinary file downloaded to your device, and it is not encrypted. If you share a device, keep it somewhere private or delete it when you no longer need it.
You have saved progress in this browser.
You have progress saved in this browser from an earlier version of this worksheet.
It cannot be opened by this version, so it is not being used. It has not been deleted — saving new progress will replace it, or you can remove it now.
This is your record, not a diagnostic form.
There are no right answers. Nothing here is scored or automatically interpreted, and this worksheet does not calculate a result. The choices are memory prompts designed to help you organise what you have noticed; they are not ADHD diagnostic criteria, and ticking a lot of them does not by itself tell you whether you have ADHD.
Record what you genuinely notice, including things that do not seem to fit ADHD. If you later have an assessment, your assessor will still need to reach their own conclusions, but may find your answers especially useful because they describe your own experiences, history and context rather than reducing them to a score.
You do not need to complete every section, or every question within a section. Use whatever helps you organise your thoughts and skip the rest.
My overview
A quick overview of where you notice difficulties and how far back you remember similar patterns.
Examples follow in section 3. There is space for anything you want to write in your own words at the end, in section 12.
What made me start wondering?
A change like that does not indicate ADHD in itself. It may alter the demands on you, affect how well existing coping strategies work, or simply make a longstanding pattern easier to notice.
Real-life examples
This is the part most worth spending time on. A specific example is far easier to describe — and far more useful later — than a general statement. One good example beats five half-finished ones, so stop whenever you have said what you wanted to say.
Only if another useful example comes to mind.
Areas I have noticed
Most people will find that only some areas apply. Skip anything that does not help. These are everyday descriptions gathered as memory prompts, not a list of symptoms, and there is no benefit in working through every card.
What I do to keep things working
Sometimes the strategies we use are as informative as the difficulty itself. An outcome may look effortless from the outside even when maintaining it takes considerable planning or pressure.
Looking back
ADHD is developmental, so an assessment usually explores whether relevant patterns were present earlier in life. You do not need perfect memories or old paperwork to use this section. Not having school reports, and not having anybody available who knew you as a child, does not automatically prevent an assessment — services differ, and it is worth asking what they accept.
What other people notice
Other people may notice things we miss, but their view is only one part of the picture. You do not have to involve anybody to use this worksheet, or to seek an assessment.
What else could be contributing?
Attention, memory, organisation, restlessness and emotional regulation can be affected by many things, and more than one may be present at once. Tick anything you think is worth mentioning. You are not being asked to decide whether it applies, only to flag it.
Things that do not fit, or make me unsure
This is not a section for talking yourself out of anything. It is simply the part of the picture that is easiest to leave out, and can be particularly useful to discuss with an assessor.
What would I actually like help with?
If you sought professional help, what would you most like to understand or improve?
My next step
Where do I want to go from here?
If you decide to explore assessment
There is space to write anything in your own words in section 12, just below.
When you’re ready to leave: if assessment feels like something you want to explore, ADHD Junction can help you understand the three main routes — NHS, Right to Choose and private — before you decide what to do next.
Explore the three assessment routes →Optional notes
Apart from the examples in section 3, everything up to here was a matter of ticking. This is the only other place with space to write, and all of it is optional. Many people leave most of it blank, and a worksheet with nothing in this section is still a perfectly useful one.
Four boxes, for the things a tick-box cannot carry. A sentence is as valid as a page.
If I choose to share this with an assessor
This document was completed by the person seeking assessment as a personal reflection aid. It is not a diagnostic questionnaire and no score has been generated. The examples are self-reported and are intended only to help the person remember experiences they may wish to discuss during assessment.