Here's the ADHD Checklist! I finally made it, it's originally from this post. But I've put it in a more easy to read manner.
Requested by: @partykeet I hope this helps!
If you don't know if you have ADHD or not but have an inkling you might, these are important questions to consider when self diagnosing and researching into the disorder!
Executive Dysfunction
Do you struggle with getting things done?
Do you mean to do it and you don’t?
Do you feel overwhelmed by trying to do it?
Do you forget to do it?
Do you feel like you can’t for whatever reason?
Emotional Dysregulation
Are you often told you’re overemotional?
Are you told you overreact?
Do you feel like you can’t control your emotions?
Do you often go from one emotion to the next?
Rejection Sensitive Dysphoria (RSD)
Do you react strongly without meaning to?
Do you get really depressed after wearing yourself out?
Do you feel awful after someone’s criticized you?
Do you often spiral when something goes wrong?
Do you feel like you can perk back up when that person asks you what’s wrong?
Delayed Sleep Phase Syndrome
Do you have a hard time waking up?
Do you have a hard time going to bed?
Do you have very vivid dreams?
Are you aggressive and irritable when someone wakes you up (for like, school)?
Do you struggle keeping a consistent sleep schedule over vacation or summer break, even on the weekends?
Inattention(Dissociation) and Hyperfocus
Do you often zone out?
Do you daydream?
Do you get disinterested often?
Do you feel like you can multitask (listen to music and read at the same time)?
Do you get so absorbed in something that when you return to reality, hours have passed by?
Hyperfixation and Emotional Hyperarousal
Do you have “obsessions” or things that feel incredibly pleasurable/taste good when you interact with them?
Do you have a loud mind that runs a thousand miles a minute?
Do you feel overwhelmed or stressed out by your mind?
Do you overthink or overanalyze things?
Is your head really foggy or thoughts blurry?
Working Memory, Inattention and Object Permanence
Do you seem to have memory problems?
Like you cant remember something someone told you to do (homework, chores)?
Or you easily lose things, having it just been there?
Do you forget that things exist after having them put away?
Do you forget important things like birthdays, dates and numbers, but remember other “trivial” things?
Do you have a hard time remembering the past or your childhood?
Stimulation and Stimming
Does listening to music help you get things done?
Do you need to watch something while you’re eating and get distracted if you don’t?
Do you feel dissociated or distracted when you can’t listen to music or have your phone out?
Do you constantly fidget, shake your legs, play with parts of things?
Do you feel like if you try to stop fidgeting, you’ll feel an urge to do it more?
Do you have a million phone games?
Do you feel like some games aren’t enough to play on their own but some are too much that you can’t focus on anything else?
"Money Blindness" and Impulsivity
Do you have trouble with money when given control over it?
Do you spend money on things other people find pointless or useless?
Do you have trouble with microtransactions?
Do you feel like when you buy something that you’ll have enough money left for things you need?
Are you often broke? Especially if you claimed that you would save money?
Do you often feel like the consequences of buying something aren't that serious?
Time Blindness
Do you have a hard time keeping track of time?
Do you feel like you’re often late to things?
If not, do you have anxiety, and often panic about the time?
Do you often have a hard time keeping a schedule?
Do people say you have poor time management skills, but no matter what you do, you can’t fix it?
Habits, Executive Dysfunction and Disorganization
Do you have poor hygiene?
Do you struggle to remember to brush your teeth?
Is it hard taking a bath/shower? If so, does it take a long time to get into the bath or shower?
If left to your own devices do you wear the same outfit for days?
Do you often look disheveled despite trying to be organized and clean?
Do you often rub off makeup or have messy hair?
Do you try to be organized but no matter what, you can’t?
Boundaries, RSD, and Volume Control
Do you struggle with boundaries?
Do you have a hard time controlling your volume (either too loud or too quiet)?
Do you feel like you’ve ruined everything when someone tells you that you did something wrong?
Do you think you’ve offended people when you haven't?
Do you have a hard time judging reality correctly (like you think you’ve offended or hurt someone and you feel awful but it didn’t bother them that much)?
Disclaimer: Don't say someone who self diagnoses is faking. If you relate to these questions and symptoms, you definitely are not faking. ADHD is a disability that is incredibly hard to manage. People who have it don't like it as they have likely struggled all their life. Being undiagnosed and unmedicated is damaging and traumatizing. Be kind to people, especially if they don't have access to medical help.
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Red, Yellow, Green Days
I find most of my favorite ADHD tips on tiktok, tbh. This one not excluded.
With depression and ADHD, I can almost never anticipate what kind of day I will have. On my worst days it is a struggle to do basic care tasks. On the other end of the spectrum the days are manic, where I am capable of superhuman feats. The unpredictable swing makes routines almost impossible to keep up.
Enter the Red, Yellow, Green day plan. Say my goal is to practice better hygiene before bed. This is a daily routine that I usually struggle with. But with this method I set up three standards based on what kind of day I am having:
On Green days: I wash my face with face cleanser, use my medicated cream, maybe use a face mask, and moisturize. I may even apply medicated patches to bad pimples on my face.
On Yellow days: I wash my face with cleanser and use moisturizer.
On Red Days: I splash my face with water.
Having these three different benchmarks allows me to keep up the routine no matter what kind of day I’m having. Rather than feeling discouraged because I can’t do the green day routine (or even the yellow day routine) every day, I can do something everyday. And that is enough.
I’ve seen a lot of variations on this online. Some people use flashcards to plan out their day and mark them as critical (get done even on a red day), medium (for yellow days when you can do the critical tasks and the medium tasks), and low priority (the extras that can be added on top of all the other for green days).
Have grace for yourself and use systems that work for you!
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Once you learn that you’re autistic, it can feel like you’re becoming more autistic than you were. This often contributes to imposter syndrome, and feeling like you’re faking having autism. That you’re only acting autistic because you think you have autism, when really you’re just putting on some act.
The truth, however, is that you’re most likely just autistic. You’ve learned more about autism, so now you’re noticing all these “new” autistic behaviors that have been happening subconsciously. And if those behaviors are actually new? You’re still just autistic. A lot of times when people learn about autism, they give themselves more leeway to be autistic. They let themselves stim more, they let themselves act in ways that feel more natural. A lot of times this leads to discovering a whole new set of behaviors that you haven’t had before because they had been suppressed for so long.
It’s important to not gaslight yourself during this process. Sometimes you have to take a step back and see if this is you just noticing more because you know what to look for, or if this is maybe you noticing more because you’re not suppressing everything anymore. Imposter syndrome isn’t fun to deal with, so it’s important to try and be gentle, kind, patient, and open-minded with yourself while it’s happening.
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Does all sensory overload feel like pain?
It does for me some times but not usually in my ears (most of my sensory issues are to do with hearing)
If it’s painful at all it’ll be like tension in my head or arms
But other times I just feel really angry or overwhelmed/anxious
Sometimes I just feel like a lot of nervous energy and then feel really exhausted afterwards
No, it's not always literal pain. Exhaustion, emotional regulation issues and alexithymia can affect how overload is experienced.
Ways sensory overload can be experienced:
A "full sensation" in the head, like pressure has built up.
Irritability or anger
Random physical sensations, seemingly unattached to a direct emotion, such as itching, skin prickling, restlessness etc
Physical pain such as headaches, stomach aches etc
Sadness, exhaustion or a "depressed" feeling that is unattached to any physical sensation.
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