What’s Your ADHD Focus Style?

Disclaimer: This quiz is for self-awareness and educational purposes only. It is not a diagnostic tool and does not replace professional medical advice.

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1. When it comes to household chores, what usually happens?

A) I feel overwhelmed and avoid them until urgent.
B) I hyperfocus and deep-clean for hours unexpectedly.
C) I start cleaning but get distracted by something else halfway.
D) I do a little bit of everything but rarely finish fully.

2. At work or school, how do you handle deadlines?

A) I wait until the very last minute to start.
B) If I love the project, I finish way ahead of time.
C) I work on multiple tasks at once and switch constantly.
D) I start early but lose steam before completion.

3. In your relationships, how does focus show up?

A) I zone out or forget parts of conversations.
B) I can be intensely focused on someone I care about.
C) I’m often distracted during time together.
D) I start plans with people but sometimes don’t follow through.

4. When doing a hobby or fun activity, what best describes you?

A) I procrastinate even enjoyable things sometimes.
B) I hyperfocus and lose track of time completely.
C) I jump between hobbies and projects.
D) I start with excitement but quickly get bored.

5. Thinking about getting things done overall, what’s your biggest frustration?

A) I can’t get started.
B) I lose track of time when focused.
C) I can’t stay focused on one thing.
D) I give up halfway through.

Your ADHD Focus Style & Tips

Mostly A’s – The Engine Starter

You often struggle with getting started on tasks, whether it’s chores, work, or hobbies. Momentum usually builds once you begin, but that first step can feel overwhelming.
Try this: Set a timer for just 5 minutes and commit to starting. Remember, small beginnings lead to big progress.

Mostly B’s – The Time Traveler

You tend to hyperfocus on tasks you enjoy, sometimes losing track of time completely. This deep focus is a strength but can also lead to burnout or missed breaks.
Try this: Use alarms or reminders to pause, hydrate, and reset your focus regularly.

Mostly C’s – The Busy Bee

You’re frequently pulled in multiple directions, juggling several tasks and switching focus rapidly. This can make it hard to finish one thing before moving to the next.
Try this: Use short focused intervals (like the Pomodoro technique) and minimize distractions. Focus on completing one task before switching.

Mostly D’s – The Fade Out

You start tasks with enthusiasm but often lose steam and motivation halfway through, leaving things unfinished.
Try this: Break tasks into smaller, manageable chunks and celebrate each small win to maintain momentum.

General Tips for Every ADHD Brain:

Start small and be kind to yourself.
Celebrate progress, not perfection.
Use timers, reminders, and checklists to stay on track.
Practice mindfulness and deep breathing to calm your mind.

Want personal support?
I offer ADHD coaching tailored to your unique brain to help you build focus, reduce overwhelm, and thrive daily.
Book a coaching session here