Struggling to stay focused, feeling constantly restless, or finding it hard to organize tasks can be frustrating and exhausting. Many adults live with these challenges for years without realizing they may be linked to Attention-Deficit/Hyperactivity Disorder (ADHD). Often misunderstood as laziness or lack of discipline, ADHD is a neurodevelopmental condition that affects attention, impulse control, and activity levels.
At Hera Therapy, we believe self-understanding is a powerful first step. Our free ADHD self-assessment tool in Kenya offers a gentle, private way to reflect on your experiences and identify patterns that may be linked to self-reported attention deficit hyperactivity disorder. This guide explains what ADHD is, how the self-assessment works, and how to get started.
Also Read: Free Post Traumatic Stress Disorder (PTSD) Self-Assessment Tool and How to Get Started
How to Use the Hera Therapy ADHD Self-Assessment Tool
The Hera Therapy Adult ADHD Self-Assessment is a compassionate screening tool designed to help you reflect on ADHD-related experiences over the past six months. It uses a structured self-report format commonly used in adult ADHD screening.
Step 1: Create a Calm Space
Choose a quiet moment where you can reflect without interruptions. Give yourself time to answer honestly.
Step 2: Reflect on the Past Six Months
As you answer each question, think about how often you’ve experienced the behavior or feeling over the last six months, not just recently.
Step 3: Rate Each Question Honestly
Each question is rated on a scale:
- 0 – Never
- 1 – Rarely
- 2 – Sometimes
- 3 – Often
- 4 – Very Often
There are no right or wrong answers. Honest responses help provide clearer insight.
Step 4: Review Your Results With Compassion
Your results highlight whether your experiences align with common adult ADHD patterns. This is not a diagnosis, but a guide for your next steps.
Understanding ADHD in Adults
ADHD is not only a childhood condition. Many adults continue to experience symptoms well into adulthood, often without a formal diagnosis. Adult ADHD can affect work performance, relationships, emotional regulation, and self-esteem.
Common adult ADHD challenges include difficulty sustaining attention, procrastination, forgetfulness, disorganization, restlessness, impulsive decision-making, and trouble relaxing. These symptoms may appear in different ways depending on your environment, responsibilities, and stress levels.
Why an ADHD Self-Assessment Matters
Many adults normalize ADHD-related struggles, believing they should simply “try harder.” A self-assessment helps shift the focus from self-blame to self-awareness.
An ADHD self-assessment:
- Helps identify attention, hyperactivity, and impulsivity patterns
- Provides clarity about long-term challenges
- Encourages early support and intervention
- Supports informed conversations with mental health professionals
While it is not a diagnosis, it is a valuable screening step toward understanding your mental health.
Common ADHD Symptoms in Adults
ADHD symptoms typically fall into three main categories. You may experience one or a combination of these.
Inattention
- Difficulty sustaining focus on tasks
- Making careless mistakes
- Forgetting appointments or obligations
- Trouble organizing tasks and projects
- Avoiding tasks that require sustained mental effort
Hyperactivity
- Feeling restless or fidgety
- Difficulty sitting still for long periods
- Feeling overly active or “driven by a motor”
- Trouble unwinding or relaxing
Impulsivity
- Interrupting others during conversations
- Difficulty waiting your turn
- Acting without thinking through consequences
- Talking excessively in social situations
These patterns often persist for months or years and can affect daily functioning.
What Your ADHD Self-Assessment Results Mean
Your total score reflects how frequently ADHD-related symptoms may be affecting your life. Higher scores suggest that attention difficulties, hyperactivity, or impulsivity may be significant and worth exploring further.
Important to Remember
- The assessment does not diagnose ADHD
- It does not define your intelligence or potential
- It does not mean something is “wrong” with you
ADHD is a difference in how the brain processes information, not a personal failure.
What to Do After Completing the ADHD Self-Assessment
After completing the assessment:
- Reflect on which symptoms felt most familiar
- Notice how they affect work, relationships, or daily routines
- Avoid judging yourself for your responses
- Consider professional support for further evaluation
- Share your results with a qualified mental health professional
Early understanding can help you develop strategies that fit how your brain works.
How Hera Therapy Can Support Adults With ADHD
At Hera Therapy, we offer professional, confidential support for adults navigating ADHD-related challenges. Our therapists help you understand your self-assessment results and build practical tools for focus, organization, emotional regulation, and self-confidence.
We offer:
- ADHD self-assessment guidance
- Individual counselling for adults
- Skills-based strategies for attention and time management
- A supportive, non-judgmental therapeutic environment
You are not alone, and support is available.
Getting Started With Hera Therapy
Taking an ADHD self-assessment is an act of self-awareness and self-care. If attention difficulties or restlessness have been affecting your daily life, support can help you move forward with clarity and confidence.
Get started today with the free ADHD self-assessment tool or book a session with Hera Therapy to explore your next steps.