Free cards

ADHD and trauma: free cards to send a friend.

For the thing that's hard to say out loud.

On a phone, press and hold a card and save it, or take a screenshot. On a computer, open the card and save it. They're free to send or add to your story.

These cards aren't crisis help. If you're not safe right now, or someone at home is frightening you, find help now.

Card: ADHD and anger. You snap at the people you love most, then feel awful about it for hours. Anger can come on fast with ADHD. Leave the room before you say anything, and put it right later.

For when your anger comes out faster than you can stop it.

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Card: ADHD, trauma and rejection. They took a while to reply. You've already decided they don't like you any more. The feeling is real. What you think it means might not be.

For anyone who reads a lot into a short reply.

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Card: ADHD, trauma and the 2am replay. It's 2am and you're still replaying something you said at lunch. Write the thought down and leave it until morning. Nothing has to be decided at 2am.

For the friend who's still awake going over what they said, or to save for your own 2am.

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Card: ADHD and perimenopause. You lose words halfway through a sentence. That never used to happen. Falling oestrogen can affect focus and mood. Tracking it gives you something to show your doctor.

For women whose focus and memory changed and nobody has explained why.

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Card: ADHD and night eating. Forget to eat all day, then eat everything at night? Going all day without food makes evening hunger much stronger. It isn't about willpower.

For anyone who forgets to eat all day and finds evenings hard.

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Card: ADHD and burnout. You seemed fine all day. Now you can't face answering one text. Acting fine all day uses a lot of energy. Rest counts, even if nothing gets done.

For the person who keeps going until there's nothing left.

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Card: ADHD and masking. Everyone says you seem so together. You're exhausted from making it look that way. Masking uses a lot of energy. Time alone after people isn't rude.

For anyone who seems fine at work and has nothing left at home.

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Card: ADHD and your cycle. Same you, same dose. The days before your period, it feels like it's stopped working. For some people, hormones change how ADHD and medication feel across the month. Don't change your dose without your doctor. Very low or unsafe before your period? Talk to a doctor.

For anyone whose focus and mood change with their cycle. If you feel very low, hopeless or unsafe in the days before your period, this can be PMDD and it is treatable. Talk to a doctor.

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Card: ADHD and late diagnosis. Diagnosed as an adult. Relief and grief can arrive on the same day. Both make sense. You can be glad to know and sad it took this long.

For anyone diagnosed as an adult. If it feels heavy, talk to someone you trust or the person who diagnosed you.

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Card: ADHD and the mental load. You remember everyone's appointments. You forget your own. Keeping track of everything takes effort, and with ADHD it can take more. Writing it down means your head doesn't have to hold it all.

For anyone who carries the list for everyone.

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Card: ADHD and going quiet. I haven't replied in weeks. It isn't about you. I still care. Sometimes replying feels like too much. I'll be back.

Send this to someone you've gone quiet on.

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Card: ADHD and switching off. You're parked outside your house. You've been sitting there for twenty minutes. Your head needs a gap between work and home. Ten minutes counts.

For anyone who needs a few minutes before they walk in the door.

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These cards aren't crisis help. If you're not safe right now, or someone at home is frightening you, find help now.

More free trackers and guides are on the free tools page. No email needed.