Friends & School
Friendships, group chats, and speaking up for what you need. 1 worksheet to fill in online or print.
Updated
Friendships and school stuff can be a minefield: group chats moving too fast, saying the wrong thing, not knowing how to ask for help. ADHD can make the social side genuinely harder to read and handle. These worksheets help you sort out tricky situations, set boundaries, and speak up for what you need without overthinking it for three days afterwards.
Do them on your phone (they save) or print them. Try one in your browser before the conversation that's stressing you out.
Questions about friends & school
Why can friendships feel harder with ADHD?
ADHD can make it harder to keep up with fast conversations, remember to reply, or let go of a moment that felt awkward, and rejection can sting extra hard. None of that means you're bad at friendship. Planning what you want to say and giving yourself some kindness afterwards really helps.
Why do I replay social stuff for days?
That after-the-fact spiral is common with ADHD and rejection sensitivity. Getting it out onto a worksheet helps you see it more clearly and let it go.
How do I ask for help without feeling awkward?
There are worksheets that help you plan exactly what to say, so asking feels less scary and more like reading from a script you wrote.