From Isolation to Connection Worksheet

Rebuild connection when ADHD shame has kept you hiding for too long.

You look at your phone and see her name. The friend who texted three weeks ago asking how you’re doing. You meant to respond that same day, then that same week, and now it’s been so long that shame has built a wall between you and the send button.

You rehearse what to say, apologize? Explain? Pretend it hasn’t been weeks? And the mental loop is so exhausting that you put your phone down and do nothing. Again. Meanwhile, loneliness sits heavy in your chest, but reaching out feels impossible when you’re convinced you’ve already ruined everything.

This worksheet breaks the paralysis into five small, doable steps. You’ll identify when you actually feel connected, find one ADHD-safe person who gets your brain, schedule connection so it happens automatically, write one gentle repair message to someone you’ve been avoiding, and remember that small moments count. It’s built for real ADHD life: the shame, the forgotten responses, the all-or-nothing thinking that makes friendship feel impossible.

This worksheet pairs with our newsletter on why connection matters so much for ADHD brains, how isolation becomes a dangerous health risk, and the specific strategies that help you rebuild relationships even after months (or years) of radio silence.