When ADHD is part of a relationship, even everyday tasks can spark conflict and leave both partners feeling unseen or unheard.

Validation Tracking Sheet for Couples with ADHD

Melissa Orlov, in her book and website ADHD and Marriage, highlights how highly distressed couples can begin to shift these painful cycles through Validation Checking—a simple but powerful way to confirm what your partner is really trying to express. This method can be especially useful in negotiating hot-button issues like the “chore wars,” helping couples move from blame to understanding.

Using Validation to Beat the “Chore Wars”

To support this process, I’ve created a Validation Tracking Sheet designed for couples to record and reflect on their reactions with one another. It’s a practical tool to build awareness, deepen empathy, and make space for connection, even in the middle of conflict.

Download the Validation Tracking Sheet

👉 Try it out: Download the Validation Tracking Sheet and explore how this simple practice can ease tension, reduce misunderstandings, and bring you and your partner closer together.