ADHD relationships workbook for couples: 30 pages to talk and team up

This ADHD relationships workbook for couples is for partners who love each other yet keep running into missed plans, lopsided chores and talks that get heated too quickly. Its 30 undated pages hold communication tools, reminder and shared home systems, a chores split planner, a plan for cooling down conflict, repair conversations and weekly check-ins. You get US Letter and A4 PDF files as an instant download, and nothing is posted to you.

The goal is simple: less blame, more teamwork, and a calmer home for both of you.

How the ADHD relationships workbook for couples builds teamwork

Begin by looking at how ADHD appears for each partner and listing the strengths you share. From there, trade blame for clear asks, using ten gentler phrasings and a planner for important talks. The reminder plan, shared systems table, chores split planner and mental load inventory lift the job of remembering off one person and show the division of work in plain sight, so it can be fair.

When tempers rise, the cool-down plan, the map of your argument cycle and the repair worksheet help you stop, breathe and find your way back to each other. Life together can feel busy and noisy, so the weekly check-in, the appreciation log and easy date ideas keep connection small and realistic.

Made for couples like you

• Couples in which one partner, or both, has ADHD or ADD
• Partners caught in a cycle of reminding and forgetting, or one partner holding most of the household mental load
• Newlyweds, long-term couples and partners who share a home and want gentler talks about chores, plans and feelings
• Couples looking for a hands-on workbook to use by themselves or together with couples counseling

Soft, simple design that is easy to print

• Clean, elegant white pages with gentle blush pink touches that save ink
• Roomy margins on each page, so a home printer will not trim anything
• Portrait layout, in US Letter (8.5 x 11 in) and in A4 (210 x 297 mm)
• No dates, so you can begin whenever you like and print the check-ins, chore rotation and logs again and again
• Fits a binder or clipboard, or ask a print shop to spiral bind it

Inside the ADHD relationships workbook for couples: 30 pages

1. 1Cover page with an index of pages
2. 2A guide to the workbook, covering its six parts, lines to write the names of Partner A and Partner B, your reasons for using it, what you hope will change and a please note box
3. 3Ways ADHD can appear, including time blindness, forgetting, shifting attention, big feelings, starting and finishing tasks and impulsive actions, each with room to describe how it plays out between you
4. 4Our ADHD map, a checklist of 16 items with one column per partner, plus how ADHD feels from the inside and how it feels to live next to it
5. 5Strengths we share, 16 to tick for each partner, what I love about the way your brain works and our strengths together
6. 6How we feel cared for, ranking six ways of feeling cared for, the little things that make each of you feel loved and what makes you feel unseen
7. 7What I wish you knew, four prompts that each partner answers next to the other
8. 8Communication tools, including speaker and listener roles, I statements, reflecting back, writing it down, keeping it brief and a pause signal, plus a builder for I statements
9. 9Kinder ways to say it, 10 blaming lines paired with calmer requests and a column for your own wording
10. 10Planner for a conversation, with five prompts, the best time and place, what you agreed and how you will follow up
11. 11Our talking agreements, 16 to tick, a pause word, the best time for serious talks, agreements of your own and signatures
12. 12Reminders, not nagging, offering 8 reminder ideas, a reminder plan of 7 rows and what each partner finds helpful or naggy
13. 13Table of 11 shared home systems, for example a shared calendar, a launch pad for keys, bills, a meal plan and a list of birthdays, noting where each lives and who is in charge
14. 14Chores split planner of 15 rows covering the chore, frequency, time, A, B and energy needed, a fairness score from each partner and chores you could outsource or drop
15. 15Weekly chores rotation, 13 rows of chores over 7 days
16. 16Mental load inventory of 11 hidden tasks and 2 empty rows, showing who notices, who plans and who does each
17. 17Our week together, with appointments, dinner, who is on duty and time together for all 7 days, plus top 3, don't forget and bills due
18. 18Conflict cool-down plan, listing each partner's signs of flooding, your pause word, the length of the pause, what each of you will do during it and what you agree to avoid
19. 19Our argument cycle, tracing the trigger, what each of you feels and does and how it tends to end, plus points where the cycle could be broken
20. 20Repair conversations, with six steps, eight phrases for repair, phrases of your own and a repair you want to make
21. 21Repair worksheet, six prompts for reflection, what you agreed and how you will reconnect today
22. 22Appreciation log of 14 rows for the date, who it is from, what you did and how it helped
23. 23Low-effort date ideas, 24 of them for home, fifteen minutes, outdoors and free, plus space for your own and your next date
24. 24Plans for four dates, each with the idea, day and time, who is planning, a reminder, how it went and a fun score
25. 25Weekly couple check-in in six steps, with a connection scale from 1 to 10 for each partner
26. 26Monthly check-in where each partner rates 10 areas of the relationship, each with one small next step
27. 27Connection tracker for 31 days, with 9 shared habits and 2 empty rows
28. 28Our team agreements, covering shared values, what you will keep doing, what you will try next and signatures
29. 29Support and resources, with space for a couples counselor, an ADHD doctor or coach, a crisis line and questions to take to a professional
30. 30Notes and reflection

Your download includes

• ADHD and Relationships Workbook, US Letter PDF (30 pages)
• ADHD and Relationships Workbook, A4 PDF (30 pages)
• Read Me First, a short printing guide (PDF)

How to download and print

• Check out with PayPal, a debit or credit card, Apple Pay or Google Pay. Your download page opens as soon as the payment goes through.
• We email the same private download links to you, so you can download your files again later.
• Open the PDF in a free reader such as Adobe Acrobat Reader and print at 100% or Actual size.
• Print only the pages you need, as often as you like, for your own personal use.

Please read before ordering

• Built for printing, this PDF has no hyperlinks and is not a digital planner. Most note taking apps can still open it so you can write on the pages.
• It is a digital file only, so nothing physical will be mailed.
• Printed colors may differ slightly from what you see on screen.
• The files are for your own personal use. Please do not pass them on, resell them or share them.
• Digital files are not returnable. If a file will not open or prints incorrectly, email us and we will sort it out quickly.
• Think of it as a reflection and organizing aid for couples. It gives no medical advice and is neither therapy nor couples counseling. It cannot diagnose or treat ADHD or any other condition and does not take the place of a doctor, therapist or qualified professional.
• If your relationship involves fear, threats, control or harm, this is not the right tool. Please reach out straight away to a domestic abuse helpline, a crisis line or your local emergency number.

How this was made

Designed and written by PetiteDiary. AI tools helped draft parts of the text, and some background scenes in the preview images were created with AI. Every page was designed, reviewed and checked before release.

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