This paired toolkit is designed to reduce pressure, misreads, and shutdown around intimacy — especially in ADHD relationships.
 
Inside, you’ll find two tools that work together:
 
The ADHD Nightly Bandwidth Check-In: A 60–90 second conversation framework that helps partners name energy, capacity, and barriers before assumptions take over.
The ADHD Intimacy Menu (Using Bandwidth): A color-coded intimacy menu that translates energy levels into realistic, consent-based connection options — from low-energy connection to high-energy intimacy.
 
These are the same tools I use with clients to reduce pressure, support executive functioning, and create intimacy that works with their ADHD brains instead of against them.
Use them together or separately. Print them, revisit them, adapt them — they’re designed for real life, not perfect nights.

Disclaimer:
This resource is educational and intended to offer insight, language, and perspective—not a universal solution or a guaranteed outcome. ADHD, relationships, and sexuality are highly individual. What supports one person or relationship may not support another, and no single framework “fixes” ADHD. The goal of this material is to help you better understand your own patterns and experiences so you can make informed, compassionate choices that work for you. This resource is not a substitute for individualized therapy, medical care, or mental health treatment. No diagnosis or treatment is provided. Use what resonates. Leave what doesn’t. Your experience is valid and unique.