Estranged from family and not sure what you actually want? This free worksheet helps you get clear and find your own first step — toward or away.

Family estrangement sits outside most frameworks: the person is still alive, the relationship still exists in its absence, and the cultural script says family is forever — which makes the reality feel like a failure that belongs entirely to you. Whether you chose the distance, it was chosen for you, or it just happened, this is a place to begin.

This free worksheet is a first step — not a prescription for reconciliation and not a verdict on whether reconnecting is right for you. It helps you see what happened clearly, get honest about what you actually want, and find a next step that’s yours, whether that’s toward contact or toward peace with the distance.

• Describing the estrangement in your own words — not the version you tell others
• Naming what you’ve been carrying: grief, relief, guilt, anger, or loneliness
• Getting clear on what you actually want, separate from what you ‘should’ want
• Finding a first step — and the limits you’d need to protect yourself

Estrangement isn’t a failure — sometimes it’s the most honest response to an impossible situation.

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