ADHD for Adults results

Minimal indication

These quizzes are screening tools only and not diagnostic. Encourage professional assessment for confirmation. Important note: This tool is for screening only and not a full diagnosis. If you score in the moderate or strong range, a mental health professional should evaluate to confirm ADHD and check for co-morbidities

How To Understand Your Level Of ADHD:

Minimal

Your answers suggest few ADHD-related difficulties, or that they have little impact day to day. Occasional distraction is normal. If focus or organisation is still challenging, general tools like better sleep, mindfulness, or simple planning strategies may help.

Mild

Some ADHD-like patterns are present and may affect work, study, or relationships at times. Stress, tiredness, or anxiety can also cause similar issues. If these challenges are growing or feel frustrating, you may benefit from attention-management strategies or a conversation with a healthcare professional.

Moderate

Your score suggests frequent symptoms that may be affecting your daily functioning. It could be helpful to seek a full assessment from a qualified clinician (such as a psychologist, psychiatrist, or neurodevelopmental specialist) to explore what’s contributing to these difficulties.

High/Severe

Your responses reflect significant and persistent symptoms linked to adult ADHD. A professional assessment is strongly recommended. Support is available—such as behavioural strategies, coaching, lifestyle changes, and, in some cases, medication—and can make a meaningful difference.

Top 5 Tips for Managing ADHD

Step 1. Build a Consistent Structure and Daily Routine

A predictable routine helps reduce overwhelm and keeps tasks on track. Create a simple daily schedule for sleep, meals, work, and downtime. Break larger tasks into smaller steps and use “focus blocks” (such as 25 minutes of work followed by a 5-minute break) to stay on task. Keep frequently used items—like keys, wallet, and glasses—in the same place to save time and reduce stress.

Step 2. Use Organisational Tools and External Supports

Make use of planners, apps, alarms, lists, and visual cues to support memory and organisation. Set reminders for deadlines, appointments, and daily tasks. A labelled filing system for essential documents can reduce clutter and make important paperwork easier to locate. These external aids act as practical scaffolding for executive-function challenges.

Step 3. Support Focus by Managing Your Environment

Create a workspace with minimal distractions—turn off unnecessary notifications, keep your desk clear, and consider noise-reducing headphones if helpful. When possible, limit multitasking and focus on one task at a time. Small environmental tweaks can significantly improve concentration and reduce feelings of chaos.

Step 4. Prioritise Movement and Mindfulness

Regular physical activity supports attention, mood, and emotional regulation. Even short sessions—around 20 minutes, a few times a week—can be beneficial. Pair this with brief mindfulness or breathing exercises to help calm a busy mind, reduce impulsivity, and bring your attention back to the present moment.

Step 5. Look After Sleep, Diet, and Overall Wellbeing

Good sleep hygiene is essential, as tiredness can intensify ADHD symptoms. Aim for consistent bedtimes, limit screens and stimulants before bed, and create a dark, quiet sleep environment. Eating regular, balanced meals helps stabilise energy and focus. If symptoms feel heightened, consider screening for other health issues such as anxiety, depression, or sleep disorders, as managing these can improve overall functioning.

Other Support for ADHD in Adults

Contact your GP to discuss and request a referral for an ADHD assessment.
Learn more about ADHD by exploring reliable resources on the neurological and behavioural aspects of the condition.
Join local ADHD community groups or free NHS support programmes to connect with others and build practical coping skills.
Talk with family members about mental health history, as this information can be helpful during referrals or assessments.
Reach out to ADHD charities for guidance, information, and additional support services.

If you’re finding daily tasks difficult, feel unsafe, or have concerns about other issues, please seek professional help promptly. For an immediate private assessment, you can contact My Solution Wellbeing.