John Lindberg ADHD Books
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ADHD Couple Check-In Worksheet

Name one relationship or logistics problem, choose one practical agreement, and set the next check-in.

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Start one real task

ADHD Couple Check-In Worksheet

Write a rough answer. One useful line is enough.

What’s the relationship problem right now?

Choose one issue to work on. This worksheet is for a calmer first conversation, not for winning an argument or solving every problem at once.

Pick the closest problem to open the write-in part of the worksheet.

Blank worksheet PDF

Choose the next support only if you need it

Hard conversationsUse the relationship scripts guide when you need words for a specific conversation.
Repair after conflictUse the repair guide when the conversation needs to slow down before logistics can move.
A deeper shared systemUse The ADHD Couple’s Guide for shared systems, repair, and agreements.

Who this helps

Couples who need a calmer place to handle logistics before they become fights.

Use this when

  • Important topics only come up when someone is already upset.
  • Household work, reminders, or admin keep turning into blame.
  • The couple needs a shared system instead of repeated verbal promises.

Read next

I need an ADHD Couple Check-Ins system that stays usable on normal days, low-energy days, and recovery days.

ADHD Couple Check-Ins Systems That Are Easy to Keep Up

A lighter, easier-to-maintain system for ADHD Couple Check-Ins that does not fall apart after one messy week.

I need an ADHD Shared Chores system that stays usable on normal days, low-energy days, and recovery days.

ADHD Shared Chores Systems That Are Easy to Keep Up

A lighter, easier-to-maintain system for ADHD Shared Chores that does not fall apart after one messy week.

I need a clear starting point for ADHD Repair After Conflict because arguments end but the emotional mess stays in the room.

How to Handle ADHD Repair After Conflict

A practical starting point for ADHD Repair After Conflict when arguments end but the emotional mess stays in the room.

Common questions

How long should a couple check-in take?

Twenty to thirty minutes is enough. If it gets longer, split logistics and emotional repair into separate conversations.

What if one partner dislikes structured talks?

Keep the agenda short and practical. The point is to reduce surprise conflict, not to turn the relationship into a meeting.

Want support beyond this worksheet?

The related John Lindberg book expands this worksheet into a fuller ADHD system with examples, troubleshooting, and repeatable routines.

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