Boundaries, Needs & Communication: A Practical Workbook for ADHD Women

Boundaries, Needs & Communication: A Practical Workbook for ADHD Women

3 free packs of sketchnotes also accompany this Workbook

Many ADHD women become very good at noticing what everyone else needs while losing track of their own limits, energy, and capacity.

This 47-page workbook is designed to help women slow that process down and make boundaries easier to understand and use in everyday life.

Rather than focusing only on “saying no,” the workbook looks at the full process of boundary-setting: noticing when something feels off, identifying what you need, figuring out what limit might help, and deciding whether anything needs to be communicated.

Inside, you’ll explore:

• internal and external boundaries
• why boundaries can be especially difficult for ADHD and neurodivergent women
• masking, people-pleasing, capacity, and difficulty noticing your own needs
• how stress, resentment, exhaustion, discomfort, and overwhelm can provide useful information
• identifying needs such as rest, space, clarity, support, predictability, choice, and connection
• turning a need into a practical boundary
• boundaries at work, with family, friends, romantic partners, and online
• energetic and emotional boundaries
• simple language for communicating limits
• the difference between a request and a boundary
• collaborative boundaries and firmer boundaries
• supports that can make internal boundaries easier to follow
• 
  

The workbook includes guided reflections, practical exercises, a detailed needs list, a Needs Check-In, a boundary planning process, and a one-page quick reference for moments when you know something needs to change but are not sure where to start.

The PDF is fillable, so you can type directly into many of the worksheets, or print it and write by hand.

Includes:

47-page PDF workbook

46 fillable fields

Printable and digital-use format

Quick-reference boundary guide

Needs inventory and reflection pages

Created by Kristen McClure, MSW, LCSW

Flourishing Women LLC

For personal use only. This workbook is educational and is not a substitute for individual mental health or medical care.