You Love Each Other. So Why Does It Feel Like You're Losing?
The ADHD Relationship Playbook is a practical couples workbook that replaces the nagging, the shutdown cycles, and the resentment — with real tools you usetogether.
Real words from real partners.
Inside the workbook
Five sections. Real tools. Used together.
Each section builds on the last, moving from understanding → communication → equity → intimacy → long-term thriving.
Section 1
Navigating ADHD in Relationships
Understand how ADHD actually shows up in your partnership — so you stop blaming the person and start solving the problem together. Covers the "Relationship Tax," Intention vs. Impact, and Rejection Sensitive Dysphoria (RSD).
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Section 2
Communication Skills
Stop mind-reading the worst-case interpretation. Learn to "translate your brain" for each other. Includes the 10-Minute Daily Sync template that stops the slow buildup of disconnection before it becomes a crisis.
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Section 3
Balancing Roles
Escape the exhausting "Parent-Child" dynamic. Replace nagging and resentment with the CEO Model — where both partners own their domains with genuine accountability, not micromanagement.
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Section 4
Intimacy & Connection
Address the "Dopamine Disconnect" that leaves one partner bored and one overwhelmed. Navigate sensory overload, "out of sight, out of mind" affection gaps, and build scaffolding for consistent connection.
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SECTION 5
Thriving Together
This isn't a one-and-done fix. Learn the 3 C's (Curiosity, Compassion, Consistency) that keep you resilient when systems break — because they will, and that's okay.
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Bonus Section
Special Plays for Stuck Moments
The "Brain Dump Date," a 4-part apology script that actually rebuilds trust, and the Hyperfocus Contract to negotiate with focus sessions before they swallow your evening.
The ADHD Relationship Playbook: Communication Tools for Neurodiverse Couples
The ADHD Relationship Playbook: Communication Tools for Neurodiverse Couples
Imagine having the same conversation — but differently. 💬
Not the one where someone shuts down. The one where you both actually feel heard.
✅ Splitting the household by who owns what — not who nags loudest.
✅ Your partner understanding why they forgot — and you understanding it too.
✅ It stops feeling like abandonment. It starts feeling solvable.
Imagine going to bed feeling like teammates instead of roommates. ❤️
That's not a fantasy. That's what happens when two people stop fighting each other and start fighting the real problem — the missing system between them. 🧠⚙️
Right now you're two different brains trying to share a life without a shared manual. This workbook is that manual — built for both of you.
So you can stop losing the same fight and start building the relationship you actually signed up for. 💪✨
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The ADHD Relationship Playbook: Communication Tools for Neurodiverse Couples
Everything you need to know.
Does my partner need to do this with me, or can I use it alone?
It's designed to be used together — every exercise has a Partner A and Partner B role. That said, reading it alone will still give you significant insight into your relationship dynamics and give you language to introduce these tools to your partner.
We've tried other programs and they didn't stick. What makes this different?
Most resources target one partner. This one targets the system between you. It's built on micro-actions, not wholesale behavior overhauls. The exercises take 5-30 minutes, are low-activation-energy, and are designed specifically for ADHD brains that resist rigid systems.
Is this a physical book or digital?
100% digital — instant PDF download. You get access the moment you purchase. Nothing ships, nothing to wait for. You can read it on any device or print it at home.
Does one of us need an official ADHD diagnosis?
No. Many couples who use this workbook have a suspected or self-identified ADHD partner, or are simply navigating neurodivergent patterns in their relationship. The tools work regardless of diagnosis status.