Need a simple ADHD checklist for adults? Perhaps your child has a diagnosis of ADHD and you’re wondering if your constant state of overwhelm is related. If so, I get it. I was diagnosed with ADHD at the ripe old age of 41. Until then, I had no idea I had any symptoms of ADHD. However, once my kids were diagnosed, it all started to click.
So, today I’m here to help you wade your way through this part of your ADHD journey. I’ve compiled an ADHD Checklist for Adults made of 35 questions for you to consider.
This post may contain affiliate links. As an Amazon Associate, I may earn a nominal fee from qualifying purchases. Thank you for your support. See my disclosure policy for more info.
Seek Professional Medical Advice
This is NOT medical advice. I’m not a doctor, but an educator with a passion for researching, learning, health, and supporting the neurodivergent community. As such, this is for educational purposes only. I encourage you to learn as much as you can by learning, reading, and seeking the insight of multiple experts. Please discuss your healthcare decisions with a trusted healthcare provider.
General ADHD Symptoms
The majority of signs of ADHD are related to challenges with executive functioning. Those include difficulties with:
- Time management
- Time blindness
- Inability to sense the passing of time
- Sustaining attention
- Short attention span for non-preferred activities
- Starting non-preferred tasks
- Procrastination
- Organization of thoughts, environment, schedule, and projects
- Poor self-monitoring skills
- Interrupting conversations
- Weak working memory
- Forgetful
- Delaying gratification
- Planning and thinking ahead
- Prioritizing what to do first, second, and third
- Sensing previous experiences to modify current behavior
- Talking aloud often
- Going off on rabbit trails
- Fidgeting and restlessness (excess energy)
- Difficulty sleeping (sleep disorders)
- Mood swings
- Emotional dysregulation
- Easily frustrated or fly off the handle
These are some of the signs of ADHD that can be generalized to both children and adults. Now, let’s look at ADHD as it impacts adult life.
ADHD Checklist for Adults
The following ADHD checklist for adults shows signs and symptoms that may reflect adult life with ADHD. This is not meant to be used as an official form of diagnosis, but to help you better understand what adult ADHD may look like. How many of the following resonate with you?
Planning and Organizing
- Do you have 13 planners for this year alone and haven’t used any of them for more than 3 days?
- Have you lost your keys multiple times this week?
- Are you the person who digs through your purse for your credit card every time you’re in the drive-through of Chick-fil-A?
- Is the person who buys your groceries super motivated to eat healthily, but the person who needs to cook them not?
- Circle back to question number 3 if you’re not sure.
- Do you struggle with decision paralysis (ADHD paralysis)?
- Every room has a junk drawer or two.
- Are there piles in every room of your home?
- Can’t seem to keep things neat and tidy, but are paralyzed by the mess?
Non-Verbal and Verbal Working Memory
- Are you chronically late like me?
- Does having too many choices stress you out?
- Is making decisions almost torturous?
- “Where do you want to go to dinner?”
- “I don’t know. Where do you want to go?”
- “I don’t know.”
- 3 hours later… You’re still in the driveway.
- Are you always rushing no matter how much time you allot for?
- Do you read the same paragraph 5 times and still don’t know what you just read?
- Are you constantly talking… about everything… to everyone or no one?
- (Raising my hand on this one for sure.)
- Is chronic procrastination a problem?
Impulsivity/Hyperactivity
- Do you have challenges saving money?
- Have you noticed your leg shaking, hair twirling, skin picking, and finger tapping?
- They’re called ADHD stims.
- Have you ever convinced yourself that this time it’s ok to NOT set a timer for the oven…
- Only to decide to mow the lawn while you’re “waiting” for the food to be done cooking?
- Is that just me?
- Only to decide to mow the lawn while you’re “waiting” for the food to be done cooking?
- Have your neighbors stopped caring that you drive your car in reverse back to your house at least 3 times before exiting the neighborhood?
- Because you always forget one more thing…
- Are you unable to “only” watch Netflix?
- Instead, you need a phone or other mindless activity to help you focus on a show…
- Are you the type that once you’re “into” something, dives so deeply that you can’t stop thinking, researching, or talking about it?
- Do you have “foot-in-mouth” disease?
- AKA… Do you blurt out the wrong things at the wrong time?
Distractibility and Sensory Overwhelm
On the other hand, maybe your ADHD shows up in your brain’s over-attention of everything.
- Do you avoid stores, restaurants, and crowded places due to overstimulation?
- Do you get halfway through a task only to lose interest or become enchanted by the pull of a new one?
- One minute you’re overwhelmed with excitement and joy.
- And the next, depleted, and ready for a nap?
- Are you “done” for the day by 4 pm due to daily mental exhaustion?
- Do you find your mind wandering while others are speaking to you?
- In other words, do you “check out” mid-conversation?
- Does it feel impossible to complete a single task during the day?
- Then once 10 pm hits… “Honey, Let’s organize the entire pantry!“??
- Do you walk into a room and immediately forget why you went there?
Emotional Regulation and Self-Motivation
- Are you a boss at making to-do lists, but not at using them?
- Do you constantly shame yourself with…
- “Why can’t I be as organized as he is?”
- “What’s wrong with me?”
- “I’m pathetic.”
- “I am so lazy.”
- Do you avoid making phone calls or picking up the phone at all costs?
- Just text me, People!”
- Can you have a cup of coffee at 11:00 pm and sleep like a baby by midnight?
- Do you have a history of job hopping? Can’t work for someone else?
- Hint… some of the most successful entrepreneurs are ADHD all the way.
- Constantly getting into fights or in the center of the drama?
- Extremely sensitive to any hint of criticism?
- Rejection Sensitive Dysphoria is a real thing.
- Always tired?
- (Friend, your brain is working hard. It really is exhausting.)
What is ADHD?
Now that we’ve looked at how adult ADHD may appear in life, let’s review the official diagnostic criteria as laid out in the DSM-V.
Sadly, our culture pathologizing neurodiversity. However, if you want to get an official ADHD diagnosis, you’ll need to wade through these waters. So, here it is in a nutshell.
The average healthcare provider uses the definition of ADHD from the fifth edition of the Diagnostic and Statistical Manual of Mental Disorders.
Attention-deficit hyperactivity disorder is a “persistent pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or development.”
Here’s how the ever-changing diagnostic tool currently defines ADHD.
American Psychiatric Association, DSM-V
Additionally, it defines three subtypes of ADHD.
- Inattentive Type ADHD
- Referred to as Attention Deficit Disorder in the prior edition, DSM-IV criteria
- Those with Primarily Inattentive Type ADHD have classic symptoms of inattention.
- Impulsive-Hyperactive Type ADHD
- Those with Impulsive-Hyperactive ADHD struggle with inhibition, impulse control, and general hyperactivity.
- Combined Type
- A combination of the two earlier sub-types.
This is where things stand with ADHD in the current medical establishment including the American Academy of Pediatrics. Later, we’ll dive into the fact that the term ADHD hasn’t always been “ADHD”.
History of The ADHD Diagnosis
I mentioned earlier that ADHD wasn’t always the “ADHD” doctors refer to now. Knowing more about the history of ADHD can help put things in perspective. In 1968, ADHD was first introduced into the DSM’s guidebook of mental health disorders.
At the time, it was referred to as “Hyperkinetic Reaction of Childhood.” As such, healthcare professionals focused on hyperactivity and distractibility as the main issues.
However, over time, the Diagnostic Manual was and has been revised. Truth be told, it wasn’t until the third edition came out in 1974 that the term Attention Deficit Disorder was even coined. Then, in 1987, the fourth edition was updated to include the term ADHD, or attention deficit hyperactivity disorder.
The Stigma Has to Go
The reason I point this out is to remove the stigma associated with the ADHD brain. Our culture pathologizes differences in others. If you look at our nation’s history, we see how dangerous this can be.
One’s greatest weakness is also their greatest strength. A perspective shift can change everything. And I know I’m in good company when I say that the strengths of the ADHD brain are vast. Author, Thom Hartmann, and neuroscientist, Dr. Anna Lembke, believe that ADHD qualities are only troublesome when in the wrong environment.
Impulsivity is not necessarily a bad thing… you can imagine many scenarios where that’s… wonderful…What we now conceptualize in our current ecosystem as “mental illness” are actually traits that in another ecosystem might be very advantageous.
Dr. Anna Lembke, Understanding & Treating Addiction, 8/16/21, Huberman Lab
So, in the end, don’t shy away from ADHD. If you have an ADHD brain, learn about it and embrace it.
Dr. Russell Barkley & Adult ADHD
ADHD Experts
It’s important to note that while the DSM criteria are used as a general diagnostic tool for ADHD, many ADHD experts find it lacking.
As we know, ADHD is primarily considered a childhood neurodevelopmental disorder with 6 million US children with an ADHD diagnosis. And yet we also know the prevalence of ADHD in adults ranges from 2.5% to 4% of the adult population.
In an interview with ADDitude Magazine, Dr. Russell Barkley pointed out the negative impact the current DSM-V criteria has on adult patients.
We’re stuck with using children’s symptoms that we have to “torture”… to make them applicable to adults.
Dr. Russell Barkley, Key Concerns and Strategies for Diagnosing and Treating Adults with ADHD, 2020
Further, he also often stresses the role of emotional dysregulation and deficits in executive function as the significant symptoms of ADHD. Additionally, Dr. Daniel Amen, an expert in brain health, defines 7 specific types of ADHD to help people access more effective treatment.
Family Members of ADHD
The heritability rate of ADHD is one of the highest of any mental health condition. Yep. ADHD runs in families which means that family members of those with ADHD have a high likelihood of having ADHD themselves.
Get this. If you have a child with ADHD, it’s estimated that you or your child’s other parent has between 77-88% chance of having ADHD!!
Think about that. It’s either you or your child’s other parent. (That one threw me for a loop too.) After all, I had no signs of ADHD in childhood and killed it academically. So, what gives?
ADHD Adults Were Once Kids
Well, for one thing, there are some common misconceptions related to ADHD. Specifically, the viewpoint that ADHD is associated with a hyperactive 8-year-old boy who can’t sit still.
This archetype of childhood ADHD is simply inaccurate or at minimum, incomplete. Because of this, many school-age children (many of them girls) with primarily inattentive type ADHD, are overlooked completely.
Ultimately, this leaves numerous ADHD kids overlooked and unsupported in early childhood and into their teen years. Without proper support, these kids struggle in their daily activities, and personal relationships. This ultimately leads to significant problems related to low self-esteem.
Later ADHD Diagnosis Has Consequences
According to Dr. Russell Barkley, author of Taking Charge of ADHD, the longer it takes to be treated for ADHD, the higher the chance of another mental health condition.
Another part of the problem is that even those adults who do have an ADHD diagnosis, only 11% receive appropriate treatment. Getting a proper diagnosis and treatment is so important.
Conditions with Similar Signs and Symptoms
One reason for this is that the signs and symptoms of ADHD can look like other medical conditions. For example, those with a history of trauma will often have similar symptoms as those with ADHD. Anxiety can look identical to ADHD as well.
Additionally, ADHD is commonly seen in those with dyslexia, Autism, and sensory processing issues. FASD (Fetal Alcohol Spectrum Disorder) is commonly mistaken for ADHD in kids. Experts believe that up to 1 in 20 first graders diagnosed with ADHD have an FASD.
In adults, we see histories of substance use disorders and other mental health conditions impact outward behaviors that mimic ADHD.
ADHD Support Options
Before I leave this topic, please know this. ADHD treatment and support options are multifaceted and include:
- Therapy
- Self-education and advocacy
- Learning
- Lifestyle changes
- Diet changes and nutritional supplements
- ADHD Stimulant and Non-Stimulant Medications
All that to say, a thorough evaluation is crucial to successful treatment. And in the end, awareness, understanding, and self-compassion are a huge step forward.
Formal ADHD Symptoms Checklist
If you’re looking for a formal ADHD symptom self-assessment tool, you can download a copy of the ASRS V 1 (Adult ADHD Self-Report Scale). This tool was created by Dr. Lenard Adler and the World Health Organization. It’s made up of 18 questions assessing current symptoms.
ADHD Adults, Dopamine, and Hyperfocus
It’s important to understand that ADHD is related to dysregulated levels of dopamine in the brain. Dopamine is responsible for several important factors.
- Motivation
- Drive
- Willingness to push through
- Getting stuff done
Without dopamine, nothing gets done. According to Dr. Andrew Huberman, dopamine is not a neurotransmitter but a neuromodulator. This means that dopamine influences the communication of multiple neurons.
Dopamine release changes the probability that certain neural circuits will be active... That’s why it’s so powerful at impacting our energy, and our mindset… our feelings of whether or not we think we can or cannot accomplish something.
Dr. Andrew Huberman, Stanford’s Huberman Lab
In other words, it’s dopamine that gets you out of bed each day to take on the day.
Hyperfocus and Dopamine
And it’s dopamine that allows you to pay attention to things that aren’t interesting. This makes the common sign of ADHD, hyperfocus, the ability to focus on areas of intense interest, confusing.
Parents often complain that their kids can’t have ADHD because they can play video games for hours, for example. Adults eliminate the possibility of their own ADHD because of their ability to focus on their areas of interest.
However, interest causes the release of dopamine, the “give-me-more” neurotransmitter. In the end, the ability to hyperfocus can be a strength of the ADHD brain.
Dopamine with Dr. Huberman
As an adult woman with ADHD, I LOVE to learn. In all honesty, I think continually asking questions and seeking answers is key to a person’s sense of agency and self-determination. All that to say, don’t let anyone limit you. Never stop learning, Friend.
ADHD Adults and Executive Dysfunction
Many of the symptoms and signs of ADHD are specifically related to difficulties related to executive functions.
Executive functions are the set of skills that allow us to demonstrate self-control. Some executive functions delayed or impaired in the ADHD brain include:
- Paying close attention to details
- Making careless mistakes
- Challenges with time management
- Sustaining attention
- Working memory
- Impulse control
In childhood, left untreated, this broad range of symptoms can lead to significant challenges. More specifically, these kids struggle with:
- School performance,
- Relationships with older adults,
- including parents and teachers,
- Social interaction with peers.
Again, the combination of constant struggles naturally impacts one’s sense of self-worth.
Consequences of Not Addressing ADHD
Often parents come to me asking why it’s important to get an ADHD diagnosis. Concerned about “labeling” their child, some want to avoid the diagnosis entirely.
However, pretending the ADHD brain doesn’t exist can be dangerous. I know those are strong words, but please hear me out. In the United States, kids with untreated ADHD are at increased risk of:
- a Mood disorder
- depression,
- bipolar disorder,
- substance use disorders,
- PMDD in teen girls and women,
- an Anxiety disorder
- GAD (Generalized Anxiety Disorder)
- Obsessive Compulsive Disorder (OCD)
- Rejection Sensitivity Dysphoria
- and Higher rates of suicide than in the general population
Early intervention and empowering those with an ADHD brain are the first steps in supporting those struggling with ADHD. This includes diagnosis, proper treatment, acceptance, and learning to harness the power of the ADHD brain.
Recap: ADHD Checklist for Adults
One ADHD symptom test is not sufficient enough to give you an accurate diagnosis. However, it sure is a good starting point to open the door to the conversation.
Whether the conversation about adult attention deficit hyperactivity disorder is only with yourself, at least you’ve taken a step forward to self-understanding. That alone can be priceless.
If you’re navigating ongoing problems related to symptoms of hyperactivity-impulsivity or inattention, discuss them with your primary care physician. What do you think?
Related:
63 Adult ADHD Symptoms in Women with FREE Checklist!
15 Best ADHD Supplements to Improve Symptoms Naturally
ADHD Paralysis: 5 Tips to Stop It from Destroying You
About the Author:
Lindsay is a trauma-informed educator with a Master’s Degree in Teaching. Her mission is to support moms to equip neurodivergent kids (ADHD, Autism, Dyslexia, Anxiety) to thrive as exactly who they’ve been created to be. Wait until you hear the story that led to it all…
This post may contain affiliate links. As an Amazon Associate, I may earn a nominal fee from qualifying purchases. Thank you for your support. See my disclosure policy for more info.
Thank you.