The ADHD Marriage Toolkit: Routines, Worksheets, and Daily Habits That Work

Practical Tools and Habits to Transform Chaos Into Connection

Living with ADHD in marriage can feel like running a marathon with your shoelaces tied together. But with the right tools, couples can untangle the chaos and build a partnership that works. The Chore Score Worksheet is a game-changer, making invisible labor visible and giving couples a fair starting point for negotiation. Weekly learning conversations provide a safe space for honest feedback and planning. Routines—like shared calendars, daily checklists, and reminder apps—help keep everyone on track. Positive reinforcement is essential: every small win deserves celebration. Couples who use these tools report less conflict, more connection, and a greater sense of teamwork. The key is to be flexible, adapt strategies as needed, and never stop learning together.

These habits don’t just solve problems—they build confidence and intimacy. Couples learn to trust each other’s efforts, support each other’s growth, and enjoy the journey together.

References: ADHDmarriage.com, Orlov’s worksheets, and expert productivity blogs for ADHD couples 1 3 2