Relationships & Boundaries
Boundaries, hard conversations, and letting yourself be seen. 2 worksheets to fill in online or print.
Updated
Relationships ask for the exact things ADHD makes harder: remembering, following through, regulating big feelings, and saying no without spiralling. Add rejection sensitivity and a lifetime of people-pleasing, and boundaries can feel impossible. These worksheets help you find your words, set kinder limits, and let people see the real you.
Fill them in your browser (they save) or print them. Try one in your browser before the conversation you've been dreading.
The Boundary Builder
Work out the boundary you need, and the words to say it.
The Hard Conversation Planner
Plan the talk you've been avoiding so it goes better.
Questions about relationships & boundaries
How do I set boundaries without feeling guilty?
Keep it short, kind and specific, and remember that guilt is a feeling, not a sign you've done something wrong. Plan your words before the conversation so you're not making them up mid-wobble. The Boundary Builder and The Hard Conversation Planner help you do that on paper first.
Why is saying no so hard for me?
For many with ADHD and rejection sensitivity, a "no" feels dangerous, like risking the relationship. These tools help you build boundaries that feel safer to hold.
Can these help my partner understand ADHD?
Yes. Several are great to fill in together, turning "why do you always…" into a shared, blame-free conversation.