Adult friendships can be deeply meaningful — and quietly exhausting.

If you’ve ever found yourself overthinking texts, wondering where you stand, carrying more emotional weight than feels fair, or avoiding conversations you know you need to have, you’re not alone.

Friendship Without the Guesswork is a therapist-created digital workbook designed to help you bring clarity, balance, and self-trust into your adult friendships and relationships — without people-pleasing, over-explaining, or burning yourself out.

This is not about fixing your friends.
It’s about understanding your patterns, naming your needs, and learning how to communicate honestly while staying grounded in who you are.

What This Workbook Helps You Do

✔ Separate facts from assumptions and interrupt overthinking
✔ Understand different levels of emotional and relational investment
✔ Identify one-sided dynamics and emotional labor patterns
✔ Clarify what you actually need from your friendships
✔ Learn how to have hard conversations without blame or shutdown
✔ Decide when to repair, recalibrate, or let go with compassion
✔ Build adult friendships that feel reciprocal, honest, and sustainable

Each section includes clear explanations, real-life examples, and guided reflection prompts so you can move from confusion to clarity — one step at a time.

What’s Inside

• Facts, Stories & Needs Worksheet

• The Ladder of Investment (Levels of Friendship)

• The Reciprocity Check

• The 3-Part Repair Ask (Conversation Framework)

• Repair • Recalibrate • Release Decision Guide

• Integration & Next Steps Reflections

Who This Is For

This workbook is especially helpful if you:

• Identify as a people-pleaser or over-giver

• Feel drained or resentful in certain friendships

• Struggle with knowing how much to invest or when to pull back

• Want healthier communication without cutting people off

• Are navigating changing friendships, conflict, or distance

No prior therapy experience needed.

Just honesty, curiosity, and a willingness to slow down.