About This ADHD Masking Worksheet
Many people with ADHD learn to “mask” their symptoms without even realizing it. Masking means using extra effort to hide difficulties with focus, organization, impulsivity, restlessness, or emotional sensitivity so that you appear calm, capable, or “put together” to others. While this can help you succeed in the short term, it often comes at a cost — increased stress, anxiety, exhaustion, burnout, and self-criticism.
This worksheet is designed to help you better understand how masking may show up in your daily life. It explains why masking happens from a brain-based and emotional perspective, then guides you through a brief self-assessment to identify patterns such as overworking, people-pleasing, perfectionism, hiding overwhelm, or feeling like you’re constantly “holding it together.” The scoring section helps you see how much energy you may be spending on camouflage rather than support.
The goal is not to label or judge yourself. Instead, this tool increases awareness so we can work together to reduce unnecessary stress, strengthen practical supports, build self-compassion, and develop strategies that make life easier — not harder. Many clients find that understanding masking helps them feel validated, less alone, and more confident asking for what they need.
Please complete the worksheet honestly and bring it to session so we can review your results and create a personalized plan.
This worksheet is designed to help you better understand how masking may show up in your daily life. It explains why masking happens from a brain-based and emotional perspective, then guides you through a brief self-assessment to identify patterns such as overworking, people-pleasing, perfectionism, hiding overwhelm, or feeling like you’re constantly “holding it together.” The scoring section helps you see how much energy you may be spending on camouflage rather than support.
The goal is not to label or judge yourself. Instead, this tool increases awareness so we can work together to reduce unnecessary stress, strengthen practical supports, build self-compassion, and develop strategies that make life easier — not harder. Many clients find that understanding masking helps them feel validated, less alone, and more confident asking for what they need.
Please complete the worksheet honestly and bring it to session so we can review your results and create a personalized plan.
Sources - References (APA 7th Edition)
American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.; DSM-5-TR). American Psychiatric Publishing.
Barkley, R. A. (2015). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment (4th ed.). Guilford Press.
Barkley, R. A. (2012). Executive functions: What they are, how they work, and why they evolved. Guilford Press.
Brown, T. E. (2013). A new understanding of ADHD in children and adults: Executive function impairments. Routledge.
Dodson, W. W. (2019). Rejection sensitive dysphoria: Emotional dysregulation in ADHD. Attention Magazine, CHADD, 26(4), 10–15.
Hull, L., Petrides, K. V., Allison, C., Smith, P., Baron-Cohen, S., Lai, M. C., & Mandy, W. (2017). “Putting on my best normal”: Social camouflaging in adults with neurodevelopmental differences. Journal of Autism and Developmental Disorders, 47(8), 2519–2534. https://doi.org/10.1007/s10803-017-3166-5
(Foundational research describing masking/camouflaging behaviors; conceptually relevant to ADHD masking.)
Kessler, R. C., Adler, L., Ames, M., Demler, O., Faraone, S., Hiripi, E., … Walters, E. (2005). The World Health Organization Adult ADHD Self-Report Scale (ASRS). Psychological Medicine, 35(2), 245–256.
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
Safren, S. A., Sprich, S., Perlman, C. A., & Otto, M. W. (2017). Mastering your adult ADHD: A cognitive-behavioral treatment program (Therapist guide). Oxford University Press.
Shaw, P., Stringaris, A., Nigg, J., & Leibenluft, E. (2014). Emotion dysregulation in attention deficit hyperactivity disorder. American Journal of Psychiatry, 171(3), 276–293. https://doi.org/10.1176/appi.ajp.2013.13070966
Young, S., & Bramham, J. (2012). Cognitive-behavioral therapy for ADHD in adolescents and adults: A psychological guide to practice. Wiley-Blackwell.
Barkley, R. A. (2015). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment (4th ed.). Guilford Press.
Barkley, R. A. (2012). Executive functions: What they are, how they work, and why they evolved. Guilford Press.
Brown, T. E. (2013). A new understanding of ADHD in children and adults: Executive function impairments. Routledge.
Dodson, W. W. (2019). Rejection sensitive dysphoria: Emotional dysregulation in ADHD. Attention Magazine, CHADD, 26(4), 10–15.
Hull, L., Petrides, K. V., Allison, C., Smith, P., Baron-Cohen, S., Lai, M. C., & Mandy, W. (2017). “Putting on my best normal”: Social camouflaging in adults with neurodevelopmental differences. Journal of Autism and Developmental Disorders, 47(8), 2519–2534. https://doi.org/10.1007/s10803-017-3166-5
(Foundational research describing masking/camouflaging behaviors; conceptually relevant to ADHD masking.)
Kessler, R. C., Adler, L., Ames, M., Demler, O., Faraone, S., Hiripi, E., … Walters, E. (2005). The World Health Organization Adult ADHD Self-Report Scale (ASRS). Psychological Medicine, 35(2), 245–256.
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
Safren, S. A., Sprich, S., Perlman, C. A., & Otto, M. W. (2017). Mastering your adult ADHD: A cognitive-behavioral treatment program (Therapist guide). Oxford University Press.
Shaw, P., Stringaris, A., Nigg, J., & Leibenluft, E. (2014). Emotion dysregulation in attention deficit hyperactivity disorder. American Journal of Psychiatry, 171(3), 276–293. https://doi.org/10.1176/appi.ajp.2013.13070966
Young, S., & Bramham, J. (2012). Cognitive-behavioral therapy for ADHD in adolescents and adults: A psychological guide to practice. Wiley-Blackwell.