6 Conversation Prompts to Feel Closer Tonight (When You Have ADHD)
You love your person. You think about them on the drive home, save memes they’d laugh at, and promise yourself you’ll remember the small things this time. And then life gets loud, your brain sprints, and by the time you land, the moment’s gone. If that’s familiar, these six tiny conversation prompts are for you, short, gentle, and designed to help love travel from your head to their heart in under 10 minutes.
How to use these (so it doesn’t get overwhelming)
Pick one prompt.
Set a 10-minute timer.
Each person shares for ~90 seconds, no fixing.
End with one tiny next step (something that takes <5 minutes).
Card 1 “What You Don’t See”
Prompt: “One way I show love that you might not see is…”
Examples (choose one):
“I set two alarms, so I don’t miss picking you up.”
“I made a ‘don’t forget’ list because I want to get it right.”
“I saved that meme because it made me think of you.”
Tiny next step: Put a sticky note on the fridge or a shared app with Done / Doing / Need so your effort isn’t invisible.
Card 2 “Make It Easy for My Brain”
Prompt: “When I look distracted, the best way to help me listen is…”
Choose a cue that helps you focus:
“Bullet points, top three things.”
“Walk with me while we talk.”
“Ask me to reflect: ‘What did you hear?’”
Tiny next step: Create a shared phrase: “Top three?” = time to simplify, not criticize.
Card 3 “When I Go Quiet”
Prompt: “When I go quiet, I’m usually feeling…”
Fill in yours: overwhelmed / shamey / afraid you’re disappointed / flooded
What I need then:
“Five minutes to reset, then I’ll come back.”
“A quick hug first, then words.”
“Tell me, ‘We’re okay, this can be short.’”
Tiny next step: Pick a pause cue you’ll use: hand on heart + “I’m pausing so I can hear you better.”
Card 4 “Time That Feels Like Care”
Prompt: “Two tiny things that make me feel cared for are…”
Ideas (pick 2):
A 2-minute morning text: “Thinking of you.”
A 60-second hug when we reunite.
Sitting together for the first 5 minutes of dinner, phones down.
Tiny next step: Anchor them: after coffee → text; when you walk in → hug.
Card 5 “Late Happens. Here’s the Repair.”
Prompt: “If I’m late or I forget, the repair that lands best is…”
ADHD-friendly repair options:
“I get why that stung. I set a hard-stop alarm for next time.”
“I forgot, and I’m fixing it now. Can we restart?”
“I was overwhelmed, not disinterested. Thank you for waiting.”
Tiny next step: Name two alarms in your phone: “Soft nudge” and “Hard stop.”
Card 6 “The 10-Minute Nightcap”
Prompt: “If we had 10 minutes most nights, I’d want it to be…”
Build your mini routine:
1 feeling each (60s): “Today I felt ___.”
1 need for tomorrow (60s): “Tomorrow, please help me with ___.”
1 appreciation (30s): “I loved when you ___.”
1 micro-task together (2–3 min): start dishwasher, set coffee, schedule bill.
Tiny next step: Put a calendar anchor: after dishes → 10-minute check-in.
Cue Cards (copy/paste to Notes)
Restart: “I care about this. Can we try that again?”
RSD check: “This might be my rejection alarm—can you tell me we’re okay?”
Bullet ask: “Top 3?”
Pause: “I’m pausing to hear you better. Back in 7.”
Repair: “That came out sharp. I’m frustrated at the situation, not you.”
Make closeness visible (so it doesn’t depend on memory)
Shared “Done / Doing / Need” board (fridge or app).
Drop zones for keys/mail/chargers, less chaos = fewer fights.
Time the boring stuff once (shower 7, dishes 6) so plans are realistic.
Set “Head out kindly” alarms for transitions; kindness + structure beats guilt.
A gentle reminder
You don’t have to be perfect to be close. You just need small, repeatable ways for love to travel from your head to their heart.
If you want help tailoring these prompts to your real life (work, kids, shift schedules, sensory needs), we’re here.
📅 Ideal Psychology Group offers virtual, ADHD couples and individual therapy across Michigan.
💙 We accept Blue Cross Blue Shield of Michigan (BCBS/BCN) and offer therapy from home.
👉 Book at idealpsychologygroup.com
