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AuDHD Boundaries & People-Pleasing Workbook | Scripts for Saying No, Printable + Bonus Digital
  • AuDHD Boundaries & People-Pleasing Workbook | Scripts for Saying No, Printable + Bonus Digital
  • AuDHD Boundaries & People-Pleasing Workbook | Scripts for Saying No, Printable + Bonus Digital
  • AuDHD Boundaries & People-Pleasing Workbook | Scripts for Saying No, Printable + Bonus Digital
  • AuDHD Boundaries & People-Pleasing Workbook | Scripts for Saying No, Printable + Bonus Digital
  • AuDHD Boundaries & People-Pleasing Workbook | Scripts for Saying No, Printable + Bonus Digital
  • AuDHD Boundaries & People-Pleasing Workbook | Scripts for Saying No, Printable + Bonus Digital
  • AuDHD Boundaries & People-Pleasing Workbook | Scripts for Saying No, Printable + Bonus Digital
  • AuDHD Boundaries & People-Pleasing Workbook | Scripts for Saying No, Printable + Bonus Digital
  • AuDHD Boundaries & People-Pleasing Workbook | Scripts for Saying No, Printable + Bonus Digital
  • AuDHD Boundaries & People-Pleasing Workbook | Scripts for Saying No, Printable + Bonus Digital
  • AuDHD Boundaries & People-Pleasing Workbook | Scripts for Saying No, Printable + Bonus Digital
  • AuDHD Boundaries & People-Pleasing Workbook | Scripts for Saying No, Printable + Bonus Digital

AuDHD Boundaries & People-Pleasing Workbook | Scripts for Saying No, Printable + Bonus Digital

4.9 (408 shop reviews)
A boundaries and people-pleasing workbook for autistic ADHD adults: spot your yes-reflex, know your limits and use ready-made scripts for work, family and friends. 50 printable pages in 6 parts, 3 color themes, US Letter and A4, plus a bonus hyperlinked digital version with Dark Mode.
Original price was: $12.95.Current price is: $9.71.
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  • Printable & Digital: Print or use with your iPad
  • Become more organized and productive
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Planner description

Do you say yes before you've had time to think, and only know your real answer hours later? This workbook helps you notice the automatic yes, find your limits, and say what you mean with ready-made scripts for when your mind goes blank. Plain, practical and shame-free.

What's inside (6 parts)

  • Start Here: how to use this workbook, contents
  • Part 1, Understand It (6 pages): what people-pleasing looks like, masking & fawning, the delayed "no", rejection sensitivity & the yes, what people-pleasing costs me, myth vs. fact
  • Part 2, Spot Your Patterns (6 pages): my people-pleasing patterns, where it shows up, did I want to say yes?, my early body signals, trigger log, yes-reflex tracker
  • Part 3, Know Your Limits (7 pages): five types of boundaries, sensory & social limits, energy, time & emotional limits, my non-negotiables, my energy budget, green, yellow & red, values that guide my boundaries
  • Part 4, Words That Work (9 pages): buying time, saying no without over-explaining, changing your mind, asking for accommodations, scripts for work, family and friends & partners, text & email templates, script builder
  • Part 5, After the Boundary (5 pages): guilt or wrong-doing?, rejection fear log, when people push back, repair after a slip, recovery after a hard conversation
  • Part 6, Practice (6 pages): 30-day boundary tracker, weekly reflection, boundary wins log, plan for a hard conversation, my quick-reference card, my boundary plan

Made for AuDHD brains

  • Ready-made scripts for when your mind goes blank
  • Short answers count: single words and bullets are fine
  • Start anywhere: each part stands on its own
  • Plain language, no clinical jargon
  • Print extra logs and trackers as often as you need

Bonus hyperlinked version

  • 77 pages for iPad and tablets, with extra copies of the logs and trackers
  • 702 working links and 8 tabs on every page
  • 4 themes: Soft and Calm, Blush Pink, Bold and Playful and Dark Mode
  • Works in GoodNotes, Notability and other PDF apps

What you'll receive

  • AuDHD-Boundaries-Workbook-Printable-US-Letter.zip (3 color themes, 8.5 × 11 in)
  • AuDHD-Boundaries-Workbook-Printable-A4.zip (3 color themes, 210 × 297 mm)
  • BONUS: AuDHD-Boundaries-Workbook-BONUS-Digital-4-Themes.zip

How it works

  1. Download your files from the link in your order email or your account
  2. Print at home, or open the digital version in GoodNotes or Notability

Please note

  • This is a digital download. No physical item will be shipped.
  • This is a self-help workbook, not therapy or medical advice.
  • Colors may look slightly different depending on your screen and printer.
  • For personal use only. Please do not share, resell or distribute the files.
  • These pages were designed with the help of AI tools and reviewed by hand.

Questions? Send me a message, I'm happy to help!

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4.9 Great
Average rating based on 408 shop reviews

Reviews

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About Maya
Hey, I’m Maya, I’m Obsessed with notebooks!
Living with my ADHD has its ups and downs, But it taught me the importance of staying organised. Sure, focusing can be tough, but i’m all about finding tricks to make it easier.

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