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About attention difficulties, without hasty labels

If it's difficult to start a task, maintain order, or return to interrupted work, you may notice that environmental factors play a greater role. This questionnaire focuses on forms of everyday support, not on an ADHD diagnosis.

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Familiar situation

For example, for a small task you open several pages, get distracted by a message, and then you can't remember which was the first step. One person finds a visible list helpful, another a quieter environment, and yet another a scheduled appointment with someone else. The same difficulty has different practical solutions.

Personal reflection

Attention and routine: what helps you stay on track?

Six short questions about reminders, small steps and surroundings that may support your routine.

This is an educational reflection about attention and routine, not an ADHD or autism test. Answers cannot determine a diagnosis. If difficulties disrupt daily life, speak with a qualified professional.

Sources used

The responses remain on this page unless you choose to save them in MinderID or provide an email address.

How can this questionnaire help?

What to pay attention to

  • Is the difficulty mainly starting, maintaining focus, or returning after an interruption?
  • In which environment or time of day does the work go more smoothly, and what kind of help is already working?
  • Can sleep, stress, workload, or other health issues affect concentration?

What questions will you address?

  1. When beginning a new task, what helps most?
  2. If you lose track of time, what might you try?
  3. What works better for remembering tasks?

A little preparation

  1. Choose one task this week that is often put off.
  2. Break it down into the first visible action—for example, opening the document or preparing the necessary materials.
  3. Try one change—a reminder, a calm environment, or arranged support—and note what changed.

What the result doesn't say

This questionnaire is not a screening or diagnosis for PDD-NOS, autism, or any other condition. Such difficulties can have various causes. An official evaluation requires a comprehensive assessment by a qualified professional.

What to do next

If difficulties with attention or organization are persistent and interfere with learning, work, or relationships, discuss them with a professional. Ask about their experience, possible accommodations, and, if necessary, how to obtain a formal evaluation.

Frequently Asked Questions

Can I find out if I have UPGKH with this questionnaire?

No. It examines your relationship with everyday tasks and your preferred support. The UPGKH assessment requires a history, data from various environments, and consideration of other factors.

What should I do if lists don't help me?

This isn't a failure. Try to figure out what's hindering you the most: the size of the task, interruptions, energy levels, or external conditions. A specialist can help you find options that suit you.

How do you prepare to talk to a specialist?

Provide one or two concrete examples of when the difficulty arose, what you tried, and what effect it had. If there has been any previous assessment or accommodation, you can mention that as well.