Mini Worksheet for ADHD Women
Spot one friction point
Where did I lose time or energy this week?
Name the neutral need
My brain needs…
Make one clear request
Please…
Choose the channel
- I will say it in person.
- I will paste it into an email.
- I will add it to our template.
Practice script to copy
“Thank you for looping me in. My brain needs written steps. Please put the ask and deadline at the top so I can follow through.”
Backup line for pushback
“I understand it’s important. Email works better than voice notes for me, so I can track and respond.”
Tiny practice plan
Situation I will try: ____________________________
Day and time: _________________________________
Add to my personal menu
Two statements I can reuse:
Gentle Close
You don’t have to apologize for your needs. Access-need statements protect capacity, lower stress, and increase follow-through. They aren’t about being difficult. They’re about building a life that fits your brain.