FREE SELF-CHECK

Spot Your Executive Function Strengths & Blind Spots

Not sure which ADHD skills need the most support right now? This short self-check helps you rate nine executive function areas, notice your top two focus points, and walk away with tools you can try this week.

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A free self-check from Mande John, ADHD coach and host of the Learn to Thrive with ADHD podcast.

The Executive Function Self-Check — a printable workbook companion to the EF skills series.

9-Skill Assessment — rate each area 1–5 (time awareness, organization, planning & prioritizing, task initiation, working memory, goal follow-through, emotional regulation, impulse control, metacognition)
Kind instructions — honest ratings as information, not judgment
Reflection prompts — name your two lowest areas, one recent improvement, and one tool to try this week
Support tools for each skill — ADHD-friendly strategies for common struggles (timers, body doubling, externalizing memory, pause strategies, and more)
Quick action ideas — simple moves for when you’re overwhelmed, stuck, or scattered
Notes page — space to capture what you notice as you use it

You don’t need to fix nine skills at once. Rate them, pick your lowest two, and try one support tool this week.