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A gentle, low-demand PDF for brains that love deeply and tire quickly.
Friendship isn't a performance.
It isn't a quota of texts returned, birthdays remembered, or invitations accepted.
For ADHD, autistic, and AuDHD adults, it can feel like a second job nobody handed you the rules to.
This is your permission slip.
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✦ PART ONE — Low-demand ways to stay connected
The silent "you exist" signal · async over real-time · parallel play
for adults · reactions as conversation · standing low-stakes rituals.
✦ PART TWO — 8 copy-paste message templates
Reconnecting after a long silence · cancelling without spiralling
· checking in (no reply expected) · apologising for going dark
· asking for a low-energy hang · declining kindly · naming hurt
· repairing after you've hurt them.
✦ PART THREE — Social planning that won't wreck you
Your social budget · building in recovery time · choosing the format
on purpose · having a soft exit ready · reducing decisions.
✦ PART FOUR — Friendship boundaries
Naming your capacity (not their fault) · scripts for response time,
big emotions, last-minute plans, and group chats · how to repair
after rupture · what to do when friendships ask too much.
✦ Closing permission slip — five gentle affirmations to keep.
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• ADHD, autistic, AuDHD, or otherwise ND adults
• Anyone who's accidentally ghosted a friend and felt awful about it
• People rebuilding after social burnout
• Anyone tired of "just text them back" advice that doesn't work
• Friends and family of ND people who want to understand the rhythm
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• 1 PDF file · 7 pages · A4 size
• Designed in soft sage, cream, and dusty rose — easy on the eyes
• Calming typography, generous whitespace, low sensory load
• Print at home OR read on phone, tablet, e-reader
• INSTANT DIGITAL DOWNLOAD — no physical item shipped
• Available the moment your payment clears
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This guide is written by and for the ND community. It uses
identity-first language ("autistic person") where appropriate, and
treats neurodivergence as a different operating system, not a deficit.
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✦ For personal use only.
✦ Print copies for yourself and gift to friends, family, or your
therapy / coaching clients — that's encouraged.
✦ Please do NOT resell, redistribute, or claim as your own work.
✦ Not a substitute for therapy or medical advice. Just a kind
companion for the in-between moments.
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Made with care for brains that love deeply and tire quickly.