# Open ADHD

> Free everyday tools and ADHD learning resources for adults. Start with a practical need, without an account.

An OpenJung project (https://openjung.org)

Information updated: 2026-10-02

## Start here

- [Home](https://open-adhd.org/): two starting points — choose an everyday tool, or answer the 18-question adult reflection (about five minutes, available in 38 languages).
- [Everyday tools](https://open-adhd.org/tools/): choose one of four everyday needs to see two or three tools, or expand the complete directory. [简体中文](https://open-adhd.org/zh/tools/).
- [Methodology](https://open-adhd.org/methodology/): result rules, evidence limits and a link to official ASRS resources.
- [Resources](https://open-adhd.org/resources/): a curated directory; availability, language and cost vary by resource.
- [Editorial policy](https://open-adhd.org/editorial-policy/): source standards and review status.
- [Privacy](https://open-adhd.org/privacy/): network disclosure and local-data controls.
- [Repository](https://github.com/ya-luotao/open-adhd.org): source code and issue tracker. Do not post personal health information publicly.

## Tools

- [Task bookmarks](https://open-adhd.org/resume-task/): Save where you stopped, your next action and the materials you need. Simplified Chinese: https://open-adhd.org/zh/resume-task/
- [Leave on time](https://open-adhd.org/leave-on-time/): Calculate when to prepare and leave from your arrival time, travel estimate and buffer. Simplified Chinese: https://open-adhd.org/zh/leave-on-time/
- [Ask for support](https://open-adhd.org/ask-for-support/): Draft a specific request for work, study or home. Edit it before choosing whether to share. Simplified Chinese: https://open-adhd.org/zh/ask-for-support/
- [Five-minute start](https://open-adhd.org/small-step/): Choose a small next action and try a short timer. Simplified Chinese: https://open-adhd.org/zh/small-step/
- [Adjust your surroundings](https://open-adhd.org/environment-reset/): Try one change to your surroundings and record how it felt. Simplified Chinese: https://open-adhd.org/zh/environment-reset/
- [Pause before buying](https://open-adhd.org/shopping-pause/): Set a purchase aside and choose when to reconsider it. Simplified Chinese: https://open-adhd.org/zh/shopping-pause/
- [Waiting for a reply](https://open-adhd.org/waiting-for/): Keep a follow-up list, draft messages and download calendar events. Simplified Chinese: https://open-adhd.org/zh/waiting-for/
- [Life admin guide](https://open-adhd.org/life-admin/): Work through preparation, submission, confirmation and proof for everyday paperwork. Simplified Chinese: https://open-adhd.org/zh/life-admin/
- [Focus timer](https://open-adhd.org/timer/): Use a visible timer for a chosen period of focus. Simplified Chinese: https://open-adhd.org/zh/timer/
- [Brain dump](https://open-adhd.org/brain-dump/): Write down thoughts so you can return to them later. Simplified Chinese: https://open-adhd.org/zh/brain-dump/
- [Symptom journal](https://open-adhd.org/symptom-journal/): Record situations, daily impact and support you tried in this browser. Local-only page, excluded from search indexing. Simplified Chinese: https://open-adhd.org/zh/symptom-journal/
- [Visit notes](https://open-adhd.org/doctor-visit/): Prepare a personal summary and questions for a healthcare visit. Simplified Chinese: https://open-adhd.org/zh/doctor-visit/
- [Printable everyday cards](https://open-adhd.org/print-cards/): Make a departure checklist or environment reminder to print. Simplified Chinese: https://open-adhd.org/zh/print-cards/
- [My results](https://open-adhd.org/my-results/): Review saved records, export a backup or restore one on this device. Local-only page, excluded from search indexing. Simplified Chinese: https://open-adhd.org/zh/my-results/
- [Offline preparation](https://open-adhd.org/offline/): Prepare supported pages for offline use and check installation instructions. Simplified Chinese: https://open-adhd.org/zh/offline/
- [Community sharing kit](https://open-adhd.org/share/): Download public introductions, QR codes, example screenshots and handouts. Simplified Chinese: https://open-adhd.org/zh/share/

The tools above have English and Simplified Chinese pages. Some older pages also have other translations. Language does not determine a user’s country or care pathway.

## Guides and reference

- [About the adult ADHD questionnaire](https://open-adhd.org/adhd-test/): what the 18 questions ask and what the answer counts mean. Original and not clinically validated; it cannot diagnose or rule out ADHD.
- [Questionnaires and self-reflections](https://open-adhd.org/assessments/): GAD-7 and PHQ-9 screening questionnaires and original reflections on sleep, executive function and rejection sensitivity. None of them is a diagnosis.
- [Everyday experiences](https://open-adhd.org/symptoms/): plain-language pages on experiences such as time awareness, focus and restlessness. Educational descriptions, not a symptom checker; no independent clinical review is documented.
- [Medication reference](https://open-adhd.org/medications/): selected ADHD medicines as described in US FDA labeling. Approvals differ by country; not dosing advice or a recommendation to start, stop or change a medicine.
- [ADHD and Sleep: What the Evidence Says](https://open-adhd.org/guides/adhd-and-sleep/): Sleep problems are common alongside adult ADHD, but they are not diagnostic symptoms. Learn what may contribute, what can help, and when to seek care. Simplified Chinese: https://open-adhd.org/zh/guides/adhd-and-sleep/
- [ADHD in the AI Era](https://open-adhd.org/guides/adhd-in-the-ai-era/): AI can make a task smaller, or make it harder to step away. Explore work and learning, practical prompts, privacy boundaries, and ways to keep your own judgment in charge. Simplified Chinese: https://open-adhd.org/zh/guides/adhd-in-the-ai-era/
- [ADHD, Stress or Burnout? What to Discuss with a Clinician](https://open-adhd.org/guides/adhd-or-burnout/): Attention difficulties can have overlapping causes. Understand the limits of an ADHD–burnout comparison and prepare useful questions for support. Simplified Chinese: https://open-adhd.org/zh/guides/adhd-or-burnout/
- [ADHD Screening vs Diagnosis: What a Self-Assessment Can and Can't Tell You](https://open-adhd.org/guides/adhd-screening-vs-diagnosis/): Learn how ADHD screening tools work, what your results mean, and why a self-assessment is a first step rather than a diagnosis. Simplified Chinese: https://open-adhd.org/zh/guides/adhd-screening-vs-diagnosis/
- [Why ADHD Can Be Missed in Women](https://open-adhd.org/guides/adhd-underdiagnosed-women/): ADHD can be missed in women and girls, but there is no single women’s profile. Learn what diagnosis considers, what remains uncertain, and how to prepare for care. Simplified Chinese: https://open-adhd.org/zh/guides/adhd-underdiagnosed-women/
- [ADHD vs Anxiety: How Symptoms Overlap and Differ](https://open-adhd.org/guides/adhd-vs-anxiety/): ADHD and anxiety can look similar on the surface. Learn the key differences, common overlaps, and why accurate assessment matters. Simplified Chinese: https://open-adhd.org/zh/guides/adhd-vs-anxiety/
- [ADHD vs Depression: Overlapping Symptoms and Key Differences](https://open-adhd.org/guides/adhd-vs-depression/): ADHD and depression can both cause low motivation, poor focus, and fatigue. Learn how they overlap, how they differ, and why accurate assessment matters. Simplified Chinese: https://open-adhd.org/zh/guides/adhd-vs-depression/
- [Adult ADHD Medication: A Plain-Language FAQ](https://open-adhd.org/guides/adult-adhd-medication-faq/): Clear, plain-language answers to common questions about adult ADHD medication — how the categories differ, what to expect, and questions to ask your clinician. Simplified Chinese: https://open-adhd.org/zh/guides/adult-adhd-medication-faq/
- [What to Do After an ADHD Screening](https://open-adhd.org/guides/after-adhd-screening-results/): A clear next-steps guide for adults after a screening tool, including how to interpret results, track patterns, and decide on a professional evaluation. Simplified Chinese: https://open-adhd.org/zh/guides/after-adhd-screening-results/
- [How to Prepare for an ADHD Evaluation](https://open-adhd.org/guides/prepare-for-adhd-evaluation/): A practical checklist for adults preparing to talk with a clinician about ADHD, including what to document, what to ask, and what to expect. Simplified Chinese: https://open-adhd.org/zh/guides/prepare-for-adhd-evaluation/
- [How to Talk to Your Doctor About ADHD](https://open-adhd.org/guides/talk-to-doctor-about-adhd/): Nervous about raising ADHD with your doctor? A practical, supportive guide to preparing, what to say, and how to advocate for yourself in the appointment. Simplified Chinese: https://open-adhd.org/zh/guides/talk-to-doctor-about-adhd/
Guides are educational articles with linked sources. They are not individual medical advice.

## For people offering support

- [Support at work](https://open-adhd.org/supporters/work/): practical communication examples for colleagues and managers. [简体中文](https://open-adhd.org/zh/supporters/work/).
- [Support at home](https://open-adhd.org/supporters/home/): agree on a task, responsibilities and check-ins with partners, family or housemates. [简体中文](https://open-adhd.org/zh/supporters/home/).
These are public guides with fictional examples. They do not receive the sender’s message or local records. The Ask for support tool can optionally append a guide link, in the language the user chooses, with a full preview before copying or downloading. New messages start with no guide attached.

## Questionnaire limits

The main 18-question adult reflection is original, not the ASRS, and has not been independently clinically validated. It cannot diagnose or rule out ADHD, identify a subtype, estimate ADHD probability or assign clinical severity. Version reflection-v2 counts Often and Very often answers in five categories; these counts are not diagnostic cutoffs.
GAD-7 and PHQ-9 are separate screening questionnaires, not diagnoses. Sleep, executive-function and rejection-sensitivity reflections are original tools without clinical score bands.

## Privacy and storage

Answers, plans and personal records are processed in the browser. The application does not upload them or send them to analytics. Google Analytics measures page visits with Google Signals and ad-personalization signals disabled. Fonts are served by this site. Hosting and analytics involve ordinary network requests and may receive connection information such as IP addresses.

Local browser storage is not encrypted by this application and does not sync automatically across devices. Other people using the same browser profile may access it. Clearing browser data can remove records. Export a backup when needed; downloaded copies must be managed separately.

## Sources and review

Maintained by the Open ADHD project. No independent clinical review is currently documented. Sources provide background, not endorsement or validation of this website. Examples demonstrate tool use and are not patient testimonials or evidence of treatment effectiveness.

- [NIMH adult ADHD](https://www.nimh.nih.gov/health/publications/adhd-what-you-need-to-know)
- [NICE NG87](https://www.nice.org.uk/guidance/ng87/chapter/recommendations)
- [Official ASRS resources](https://rckessler.scholars.harvard.edu/adult-adhd-self-report-scales-asrs)

## Practical limits

Departure times use the current device time zone and the user’s travel estimate. These tools do not send background reminders after the page closes.
Support messages are editable drafts. Nothing is sent automatically. Downloaded follow-up calendar events must be imported by the user; later changes on this site do not update an imported event.
Offline use requires preparing the supported pages while online. External resources still need an internet connection.
The appointment summary is self-reported information. Including local questionnaire or journal records is an explicit user choice.
Task bookmarks and environment trials are practical organizational aids. They do not measure or demonstrate clinical improvement.

If difficulties affect daily life, a person may seek professional support regardless of questionnaire answers.