What Part of Your ADHD Day Needs the Most Help?

This 5-minute quiz helps you see where your daily routine has the most ADHD friction. You will answer 20 questions across four areas of your day — morning, working day, evenings, and bedtime — and get a friction breakdown for each area, with practical scaffolding suggestions tailored to where you struggle most. Your personalised results appear on screen, and you receive a branded PDF copy by email too.

No diagnosis required. Useful whether or not you have ADHD — though especially useful if you do.

A 5-minute quiz to find where your daily routine needs the most scaffolding. 20 questions across morning, work, evenings, and bedtime.

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Morning

How your day starts.
Getting out of bed in the morning feels harder than it should.(Required)
I rush in the mornings and arrive at work or start my day flustered.(Required)
I forget things I need (keys, phone, lunch, bag) when I leave the house.(Required)
Getting myself out the door takes much longer than I plan for.(Required)
I make morning decisions in a fog (what to wear, what to eat, what to bring).(Required)

Your working day

How your work time runs.
I struggle to start work even when I know what I need to do.(Required)
I lose hours to distractions and finish the day having achieved less than planned.(Required)
I forget to take breaks, eat lunch, or drink water during my working day.(Required)
I switch between tasks constantly and rarely finish what I started.(Required)
Important admin tasks (emails, invoicing, follow-ups) pile up and stress me.(Required)

Evenings

How the end of the day goes.
Deciding what to eat in the evening feels exhausting by the time I get home.(Required)
My evenings disappear into screen-time or low-value tasks.(Required)
I struggle to switch from work mode to home mode.(Required)
I feel I should be relaxing but find myself half-working or scrolling.(Required)
Household tasks (laundry, dishes, tidying) feel overwhelming in the evening.(Required)

Bedtime and sleep

How you wind down and rest.
I stay up later than I planned.(Required)
My brain will not switch off when I get into bed.(Required)
I wake up tired even after enough hours of sleep.(Required)
I find myself scrolling on my phone late at night when I want to be asleep.(Required)
Falling asleep takes me much longer than it should.(Required)
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Almost there. Where shall we send your results?

Enter your first name and email below to see your personalised friction breakdown across all four areas of your day.
We will send your results here.
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