ADHD Wheel
of Life

ADHD Executive Function Tools

A structured self-assessment for seeing where your energy is going
— and where it isn’t.

Where This Tool Helps

Most people with ADHD spend more time reacting than reflecting. The Wheel of Life interrupts that pattern by asking one question across eight dimensions at once: where is your attention actually going? Not where you plan for it to go, or where you wish it went — where it is right now. The gap between your current score and your ideal score is where the work lives.

What this tool surfaces that isn’t obvious: ADHD often creates uneven distribution that the person living it can’t fully see. You may be pouring the majority of your available attention into work while family, health, and personal growth are running on empty — not by choice, but because those areas don’t have external deadlines pulling you toward them. The table on the next page makes that distribution visible in one place.

The steps below are designed to make the assessment useful rather than overwhelming — complete it in order, resist the urge to overthink the scores, and let the gaps speak for themselves.

How to Use This Assessment

  1. Name your eight dimensions first. The default dimensions are listed on the next page as a starting point. Use them as-is, or replace any with something more specific to your life. The tool works best when the dimensions actually matter to you.
  2. Score current attention honestly. Rate how much attention you are currently giving each area on a scale of 1–10. Not how satisfied you are — how much attention it receives. An area you have been neglecting might score a 1 or 2.
  3. Score your ideal separately. A balanced life is not a life where everything scores a 10. Rate the level of attention each area deserves given your current season of life.
  4. Calculate the gap. Subtract your current score from your ideal. A large gap isn’t a failure — it’s a signal. The highest gaps are usually the best starting points for a coaching conversation.
  5. Bring it to your session. The wheel is a diagnostic, not a plan. Your coach will help you turn the gaps into specific, workable focus areas.
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Wheel of Life Assessment

Default Dimensions — use as-is or replace with your own

1. Physical Environment
5. Family & Friends
2. Finances
6. Romance / Partnership
3. Business / Career
7. Personal Growth
4. Health
8. Fun & Recreation
Dimension Current Score
(1 = very low, 10 = very high)		 Ideal Score
(1 = very low, 10 = very high)		 Gap
(ideal minus current)
1.
2.
3.
4.
5.
6.
7.
8.
Rate current attention given (not satisfaction). Calculate gap: Ideal minus Current. Larger gaps = higher priority for coaching focus.
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Before Your Next Session

Three things worth sitting with:

  1. Which dimension has the largest gap? What would it look like if that area received just 10% more of your attention over the next month?
  2. Look at your highest-scoring current dimension. Is that where you want your attention going, or is it where your attention defaults because it has the most external pressure?
  3. Which dimension were you most tempted to avoid naming? That one is worth bringing to your session.
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Tandem Coaching Partners

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partnering with executives and organizations
to unlock sustainable growth.

Consultation

tandemcoach.co/
contact-us

Email

info@tandemcoach.co

Phone

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