ADHD Mastery Assessment

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Answer 23 questions about your ADHD lifestyle and habits

Get your ADHD profile: symptom type, root causes and patterns

Receive a 12-week natural protocol with daily calendar plan

Help us understand how ADHD shows up for you. No wrong answers, just honest ones.

1. Which best describes your ADHD? Select all that apply

Cannot focus, easily distracted, lose things, forget tasks Restless, impulsive, talk too much, cannot sit still Emotional intensity, mood swings, rejection sensitivity Cannot start tasks, procrastinate, time-blind, disorganised Get obsessively absorbed in things I enjoy, cannot switch off

2. On a typical day, how severely do symptoms affect you?

Barely noticeableCompletely debilitating

3. How long have you been aware of your ADHD?

Diagnosed or self-identified recently (last 2 years) Known for 3 to 10 years Aware most of my adult life Diagnosed as a child

4. Are you currently on ADHD medication?

No medication, purely natural approach No medication, actively looking to avoid it On medication AND want natural support too Was on medication, now stopped

Sleep is one of the most powerful natural interventions for ADHD, often overlooked and underestimated.

5. How many hours do you typically sleep?

6. How would you describe your sleep quality?

I struggle to fall asleep, racing thoughts I fall asleep fine but wake frequently I am a night owl, cannot sleep before midnight Sleep is generally OK I sleep well and wake refreshed

7. What do you do in the hour before bed? Select all that apply

Scrolling phone or watching TV Working or thinking about work Reading a book Wind-down routine such as bath or journalling Drinking caffeine or alcohol

8. How often do you wake feeling genuinely refreshed?

NeverEvery day

What you eat directly impacts dopamine, serotonin, and focus. Let us find where the gaps are.

9. How would you describe your typical diet?

Mostly processed food, fast food, irregular meals Mix of healthy and convenience food Mostly whole foods, home cooked Intentionally clean, minimal processed food

10. How often do you eat breakfast?

Rarely or never, I skip it Sometimes, depends on the day Most days but often sugary or rushed Every day, protein-focused

11. Which eating patterns apply to you? Select all that apply

I forget to eat when hyperfocused I crave sugar and carbs when tired I rely heavily on caffeine to function I eat mindlessly or binge in evenings I have gut issues such as bloating or IBS None of the above

12. Do you currently take any supplements?

No supplements at all Basic multivitamin only A few targeted supplements A well-researched supplement stack

Exercise is arguably the most effective natural ADHD intervention, as effective as medication for many people.

13. How many times per week do you exercise deliberately?

Rarely or never Once a week 2 to 3 times a week 4 or more times a week

14. What exercise do you most naturally gravitate toward?

Cardio such as running, cycling, or swimming Weights or resistance training Team sports or competitive games Yoga, pilates, or stretching Walking or gentle movement I do not exercise

15. How do you feel after exercising?

Noticeably better focus and mood for hours Tired but good Not much difference honestly I rarely exercise so do not know

Chronic stress dysregulates dopamine and worsens every ADHD symptom. Let us map your stress profile.

16. How would you rate your current stress level?

Very calmHighly stressed

17. Which patterns do you recognise in yourself? Select all that apply

Rejection Sensitive Dysphoria, extreme reaction to criticism Freeze or overwhelm when tasks pile up Quick to anger or frustration Persistent background anxiety Shame spiral, comparing yourself negatively to others I manage stress reasonably well

18. Do you have any mindfulness or relaxation practice?

None at all Tried it but do not stick to it Occasionally, a few times a month Regular practice most days

19. How much daily screen time for non-work use?

Less than 1 hour 1 to 3 hours 3 to 5 hours 5 or more hours

Section 6 of 6 — Almost there!

Last section. These answers help us prioritise what matters most to you right now.

20. What is your number one goal right now?

Better focus and concentration Consistent energy throughout the day Emotional regulation and inner calm Improving my sleep Motivation and task completion Better relationships and communication

21. How willing are you to make changes over the next 12 weeks?

Not very readyTotally committed

22. What has been your biggest barrier to change? Select all that apply

Cannot get started, procrastination and inertia Start things but do not maintain consistency Too much conflicting information No accountability or support Do not feel I have the time Cost of supplements or healthy eating

23. Anything else you would like us to know? Optional

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Your Personal ADHD Protocol

Based on your answers, a science-backed natural protocol phased over 12 weeks.

🎯 Your ADHD Profile

How your ADHD manifests, ranked by intensity

💊 Supplement Protocol

Evidence-based, ranked by priority for your profile

🥗 Nutrition Protocol

Dietary adjustments tailored to your habits and goals

🌙 Sleep Protocol

Your personalised sleep optimisation plan

🏃 Movement and Behaviour

Exercise and daily rituals for your ADHD type

📅 12-Week Integration Plan

Phased rollout, never overwhelming, always progressive

⏰ Your Protocol Day

A full day on your protocol, calendar-ready

Ready to make this real? 🌿

Your protocol is a powerful roadmap. Lasting transformation happens with expert guidance, accountability, and ongoing personalisation.

Work 1-to-1 with Liam Gordon to implement this step-by-step, track your progress, and adapt as you go.

Your Natural ADHD Protocol

Let's build your personal ADHD protocol