ADHD Reflection Tool
A gentle space to explore your mind. What if you’re not lazy, scattered, or broken, just wired differently?
symptoms
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patterns
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experiences
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symptoms ◇ patterns ◇ experiences ◇
A note from Nora, founder
When I was diagnosed with ADHD early 2022, a lot started making sense. However, I was overwhelmed with all the different information thrown at me of what the different symptoms are, how they may show up (which varies a lot depending on our socialisation, conditioning, experiences and subconscious beliefs), and the different ways to cope with them.
I also did a lot of work around deconstructing what was a preference of mine, or a part of my character, and what was a strategy I had developed to cope with an ADHD symptom. Not all coping strategies are healthy strategies, and I wanted a clearer sense of where I was at.
So in true ADHD fashion, I had a few hours of hyperfocus and made a list of all the symptoms I had come across. I put them in a spreadsheet and created my own reflection tool, which I’m now sharing with you.
Who is this for?
This tool is for anyone exploring how ADHD or ADHD-like traits, might be shaping their experience of the world.
Whether you're just beginning to ask questions, have been recently diagnosed, or are supporting someone on their journey, this is a starting place.
You might be feeling curious, overwhelmed, or simply seeking clarity.
You might be wondering if your struggles are more than just forgetfulness or distraction.
Or maybe you're already aware and are looking to get clearer on how ADHD shows up in your life
What is it?
The ADHD Reflection Tool is more than just a checklist, it’s a kind companion for self-inquiry. Designed to help you explore common symptoms, patterns, and experiences often associated with ADHD without judgement.
It’s a mix of journal, tracker, and gentle mirror, designed to help you notice what’s showing up for you and how it feels. This isn’t about labelling yourself or ticking boxes, but simply a space for honest reflection, where you can explore how ADHD shows up in your life - both in the tricky aspects and in its gifts.
Inside, you’ll find:
30+ symptoms with descriptions
Sections to reflect on how each one manifests in your life
A built-in scoring system to rank how present and challenging each symptom feels, with an automatic rating to spot patterns.
Prompts to explore ideas, insights, and emerging patterns, including coping strategies you may have developed over the years
Each section helps you unpack not just what you’re experiencing, but how it connects to the broader picture of your daily life, relationships, and inner world.
Investment
The cost? Just 10€! And as always, we have need-based scholarships.
Scholarships Available: If you need financial assistance to be able to access this tool, please reach out to us via this form to apply for a scholarship of anything between 20 and 80%. Financial means should never be an obstacle to taking care of and expressing ourselves, so we’re here to help everyone access this transformative tool.
If you would like to get in touch directly with us to ask questions before booking, you can do so here.
Why we created it
Too often, ADHD is misunderstood, reduced to surface-level traits or missed entirely in adults, especially women, non-binary folks, and people who’ve learned to mask. We created this tool because we believe self-awareness can be transformative. When we understand our patterns, we can meet ourselves with more grace and begin to explore what supports actually work for us.
Upon being diagnosed, or starting to look into ADHD symptoms, there is such an avalanche of information, so much to learn, that it can be hard to know where to begin. If you indeed have ADHD, it would lead to a feeling of overwhelm and not being able to act because the task seems too daunting. This is why we included a ranking system. With its formula, this helps you identify what is the priority for you to look at, based on how intensely you experience a certain symptom, and how problematic or challenging you deem it to be in your life. A huge support to move beyond overwhelm and paralysis!
How it works
Once you purchase the tool, you’ll get instant access to download it. You can fill it in digitally or print it out, whatever feels most comfortable for you. There’s no rush, you’ll own the tool for life, so you can take your time with it.
Use it as a space to reflect honestly, jot down thoughts as they come, and return to it whenever you need. Whether you’re just beginning to explore ADHD or have been navigating it for years, this tool we hope will help you feel more grounded, more understood, and more supported as you move forward. You can even share this with your therapist, ADHD coach or loved ones, to deepen your reflection or to help them better understand how you function, and the type of support you might need from them.
Ready to give yourself a little more clarity and ease?
Download your guide today and take the first step toward noticing, understanding, and supporting yourself with more compassion.
By purchasing this tool, you agree to our General Terms and Conditions (GTCs).