John Lindberg ADHD Books
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ADHD Hard Conversation Worksheet

Prepare one clear opening, one specific request, and one pause plan before a difficult conversation.

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Start one real task

ADHD Hard Conversation Worksheet

Write a rough answer. One useful line is enough.

What’s the conversation problem right now?

Pick one sentence to work on. This is for a respectful first move, not for controlling the other person’s response.

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

Repair after conflictUse the repair worksheet if something needs acknowledgement before the request.
Conversation scriptsRead practical ADHD relationship scripts for more examples.
A deeper relationship systemUse The ADHD Couple’s Guide for agreements, repair, and shared systems.

Who this helps

Adults who need to say something important but freeze, over-explain, people-please, or wait until they are upset.

Use this when

  • A relationship, family, or work conversation has been avoided.
  • You need to ask for a change or name an impact.
  • You want a script that stays specific instead of becoming a long argument.

Read next

We need better words before every disagreement turns into the same old fight.

ADHD Relationship Scripts for Hard Conversations

Short language patterns that reduce escalation when regulation and follow-through are already strained.

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

ADHD Hard Conversations Systems That Are Easy to Keep Up

A lighter, easier-to-maintain system for ADHD Hard Conversations 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

Do I need to complete every part of this worksheet?

No. Choose the closest problem and write only enough to make the next action visible. One useful line is a successful use.

What if I stop before the task is finished?

Use the restart cue. The worksheet is designed to make returning easier, not to demand a perfect uninterrupted session.

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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