If you've ever felt like your mind is moving faster than your body, that you're forgotten things you care about, or that routines feel overwhelming—this post is for you. What you're experiencing may be related to ADHD, anxiety, or a combination. Let's explore how to find clarity without rushing into labels.
Self-Assessment ≠ Diagnosis
These quizzes are screeners, not definitive diagnoses. They're meant to help you understand your brain wiring, not to diagnose ADHD. A formal diagnosis requires a professional evaluation.
It's vital to remember: many symptoms overlap across ADHD and anxiety—impulsivity, emotional overwhelm, difficulty focusing—so treat any results as invitation, not verdict.
Trusted ADHD Screening Tools
Adult ADHD Self-Report Scale (ASRS-v1.1)
Developed by the WHO and Harvard Medical School, this 18-item screener (with a core 6-question version) is a reliable starting point. Answering "Often" or "Very often" on 4+ of the first 6 items suggests further exploration is worthwhile.
Take it here: ASRS-v1.1 at Psychology Tools
Adult ADHD Screening Survey (UK)
A concise 12-question survey offering a quick, accessible snapshot. A score of 4+ can indicate the need for a deeper look.
Try it here: UK Adult ADHD Screening
Why Screening Helps
- Flags common ADHD traits: inattention, impulsivity, emotional dysregulation
- Offers insight into what's going on beneath the surface
- Builds awareness before seeking support—whether through therapy, coaching, or medical care
Know Your ADHD Type
ADHD isn't one-size-fits-all. According to Healthline and other key sources, there are three primary types:
1. Predominantly Inattentive (ADHD-I)
- Hard time focusing, finishing tasks, staying organized, and tracking time
- Often internalizes struggles; the classic "spacey" or dreamy type
2. Predominantly Hyperactive-Impulsive (ADHD-H)
- More outward restlessness—fidgeting, talking, impulsivity
- Matches classic childhood ADHD—but can continue into adulthood
3. Combined Type (ADHD-C)
- Features both inattentive and hyperactive-impulsive traits
- The most common adult presentation (around 70% of adults with ADHD)
Why it matters: Knowing your type guides the strategies and supports that may help most—whether it's structure and planning for inattentive types, movement and stress relief for hyperactive types, or a combination approach.
For a deeper dive, the ADD Type Test by Amen Clinics offers insight into your ADHD subtype and personalized strategies based on functional brain patterns.
Use These Tools with Compassion
- Answer based on recent experiences, not idealized versions of yourself
- Notice which questions resonate—it's not about a perfect score
- Trust your awareness, even if scores seem low (masking is real!)
- Use results as starting points, not conclusions
You Are More Than a Score
ADHD isn't a moral failure. It's a difference—often one with hidden strengths:
- Hyperfocus and creativity
- Sensitivity and empathy
- Spontaneity and intuition
These tools can help you learn about your wiring—but you teach your brain how to thrive.
What Comes Next?
If this resonates, you're invited to step into self-awareness with kindness. You don't need a label to start building a supportive life.
With care and solidarity,
Ari Leal, RMHCI
Therapy Glow | Sacred Space for Neurodivergent Healing