Replying to a message
Find wording, ask what someone means, or take time before replying.
The tonen journal
Insights, updates, and resources for neurodivergent people navigating social conversations.
What do you need words for?
Start with the situation you are in. Make the examples your own.
Saying no and setting boundaries
Choose a clear limit and words you can come back to.
Conversations at work
Ask for support, discuss a workload or prepare for feedback.
Preparing to speak
Plan an opener and keep words for pausing close by.
After a conversation
Separate what happened from what you are imagining, and choose a next step.
Taking a pause
Find a feeling word or a simple exercise before continuing.
Explore tonen for autistic adults, people with ADHD, people with social anxiety and introverts.
Choosing a tool? Compare tonen with Calm, Replika or Wysa, or explore conversation scripts in tonen.
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The Ultimate Guide to Expressing Your Feelings and Getting Heard
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Autistic meltdown and shutdown: understanding support needs
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How to Understand a Confusing Situation: A Clear Guide
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A simple mood check-in: notice, name, ask
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A Guide to Make Sense of Someone's Behaviour
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Free feelings wheel PDF downloads: colour and black and white
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Emotional exhaustion: signs to notice and support to ask for
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Choosing a self-care app that fits one real need
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How to express your feelings in words when you cannot find them
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A Neurodivergent Guide to Interpret Social Situation
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Gaining a Clear Perspective on Situation: A Neurodivergent Guide
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How to not sound rude: clear phrases you can adapt
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How to regulate emotions during a difficult conversation
Notice what is happening, ask for space and choose a response that respects both your feelings and the situation.
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Understanding hidden meaning in messages: ask without guessing
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A Neurodivergent Guide to Talking It Through Without Overwhelm
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10 Actionable Tips for Social Anxiety That Actually Work
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Choosing a communication app for an autistic adult’s appointments
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How to read someone's tone in a text: clues and words to check
Read tone in texts without treating punctuation as proof. Use context, practical examples and short scripts to check what someone means.
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Practical Strategies for Coping with Social Anxiety That Actually Work
Discover neurodivergent-friendly, actionable tips for coping with social anxiety and navigating social situations with confidence.
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What does neurodivergent mean?
Understand neurodivergent and neurodiversity as terms, without turning a broad label into assumptions about somebody’s abilities or needs.
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Help understanding someone's response: what to ask next
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How to Set Boundaries With Friends
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Autism: understanding individual communication needs
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How to Reduce Social Anxiety: Practical Ways to Feel More Confident
Learn practical, science-backed steps on how to reduce social anxiety and start speaking up with confidence in any situation.
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8 Effective Conversation Starters for Introverts to Try in 2026
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Using a social anxiety app without turning preparation into repeated checking
An app can help you prepare a message or choose a manageable next step.
2 min read
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How to Interpret What Someone Meant: A Neurodivergent Guide
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Trialling an autism communication app: access and privacy checks
A communication app needs to work when you actually want to use it, including when you are tired, interrupted or away from a reliable connection.
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An app for autism: start with the support you want
Autism is not one task that an app can solve.
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How to Say Things Without Upsetting People: A Practical Guide
Learn how to say things without upsetting people using proven communication strategies for work and life. Build stronger relationships with tact and clarity.
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What Does It Mean to Be Neurodivergent? A Complete Guide
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Demand avoidance and autism: reducing pressure together
A careful explanation of demand avoidance, the limits of the PDA label and practical language for agreeing manageable next steps.
3 min read
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Feeling Overwhelmed at Work? Quick Steps to Regain Control
Feeling overwhelmed at work? If you're feeling overwhelmed at work, discover practical strategies to reduce stress, boost focus, and prevent burnout in minutes.
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Autistic and Autism: A Guide to Identity, Diagnosis, and Support
Understand autistic and autism identities, diagnosis basics, and practical support with clear guidance for individuals, families, and allies.
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Laughing when nervous: what to say and how to take a pause
Laughing in a serious moment? Find short explanations, repair scripts and ways to ask for a pause without promising to stop an involuntary reaction.
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How to talk to your doctor about ADHD
Prepare honest examples, describe their impact and ask about assessment and next steps without needing to prove a diagnosis.
3 min read
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How to Speak to People and Master Confident Conversations
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Finding autism help: ask for support that fits your needs
Identify the difficulty you need help with, prepare a clear request and find reliable UK information about autism support.
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How to Be Engaging in a Conversation
Learn how to be engaging in a conversation with practical advice on listening, asking better questions, and using body language to build real connection.
17 min read
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Guided meditation for children: a gentle optional activity
A short parent-led noticing exercise, with choices, permission to stop and guidance on keeping children’s support age-appropriate.
3 min read
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A Guide to Autism and Job Interviews
Unlock success in autism and job interviews with our guide. Get practical tips on preparation, communication, and requesting accommodations to land the job.
18 min read
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How to Handle Difficult Conversations
Learn how to handle difficult conversations with practical strategies. Master effective communication techniques for work, family, and relationships.
17 min read
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Choosing CBT apps: structured self-help, chat and communication tools
A CBT app should make its approach clear.
3 min read
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How to Stop Feeling Overwhelmed: A Practical Guide
Feeling swamped? Learn how to stop feeling overwhelmed with actionable strategies for immediate relief and long-term resilience. Regain control today.
15 min read
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Grounding techniques for anxiety: gentle options to try
Simple ways to notice your surroundings, choose comfortable sensory support and pause when an exercise does not help.
3 min read
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How to Improve Conversation Skills in 5 Steps
Discover practical techniques from experts to master how to improve conversation skills and connect more easily in any setting.
16 min read
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A Guide to Dating with Social Anxiety
Struggling with dating with social anxiety? This guide offers actionable advice, confidence-building tips, and real strategies to help you connect.
14 min read
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NHS support for social anxiety: preparing the first contact
Find the right starting point for NHS social anxiety support and prepare words for booking, assessment and communication adjustments.
3 min read
Resources
Apps for anxiety: choose between reflection, relaxation and practical support
Anxiety apps cover a broad collection of tools.
2 min read
Guides
Social skills activities for teens, on their terms
Eight optional activities for practising requests, boundaries and everyday conversations without pressure to perform.
4 min read
Resources
Communication apps for autism: compare symbol AAC, text AAC and scripts
The most useful comparison begins with communication method.
2 min read
Communication Skills
A Guide to Autism Conversation Skills
A practical guide to autism conversation skills. Learn actionable strategies for navigating social interactions with more confidence and less anxiety.
16 min read
Resources
Free mental health apps: compare what you can use without paying
A free mental health app can offer a useful exercise or routine, but “free download” is not a description of the whole service.
3 min read
Resources
Apps for ADHD adults: planning, starting and asking for support
An app for ADHD adults is most useful when it has one clear job.
3 min read
Guides
What to Do When Overwhelmed: A Practical Guide
Feeling overwhelmed? This guide offers actionable strategies for immediate relief and long-term resilience. Learn what to do when overwhelmed to regain calm.
16 min read
Resources
Apps for social anxiety: a shortlist by the support you want
Choose a social anxiety app by the support you want: structured self-help, a relaxation activity or help finding words.
2 min read
Communication Strategies
Conversation starters for introverts — 30 that feel natural
30 conversation starters for introverts that feel natural, not forced. Low-pressure openers for social situations — designed for neurodivergent people and social anxiety.
18 min read
Communication Strategies
Autism conversation starters: eight clear ways to begin
Eight adaptable conversation starters for interests, invitations, sensory needs and communication preferences, with room to pause or decline.
3 min read
Communication Tools
Autism communication tools: digital options and a practical backup
Communication support should remain available when a battery runs out, a device is being repaired or the environment makes a screen awkward.
2 min read
Social Skills
Social skills for autistic adults: support on your own terms
Choose social goals that matter to you. Find scripts, communication adjustments and ways to prepare for work, friendships and family conversations.
3 min read
Resources
Apps for autistic adults: building a personal everyday toolkit
A personal toolkit can support the parts of your day you choose: planning, communication or a quiet activity.
2 min read
Guides
CBT for social anxiety: questions to ask about treatment
Understand the role of CBT for social anxiety and prepare questions about assessment, accessibility and working with a therapist.
3 min read
Resources
Choosing communication tools for autism with the person who will use them
Choosing a communication tool is a shared process led by the communicator’s needs and preferences.
2 min read
Guides
Mental health at work: asking for practical support
Prepare a focused conversation about workload, communication and support, with example wording for employees and colleagues.
3 min read
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10 Practical Autism Communication Strategies for 2025
Discover 10 practical autism communication strategies to enhance connection at work, home, and school. Evidence-informed tips for neurodivergent individuals.
16 min read
Guides
Social skills training for adults: choosing support
Compare self-guided practice, groups and one-to-one support. Find questions to ask before choosing an adult social skills programme.
5 min read
Guides
What is masking in autism? Choice, effort and support
Understand autistic masking without assuming everyone has the same experience, and find words for communication needs and safer choices.
3 min read
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How to Start a Conversation with Confidence
Learn how to start a conversation in any social or professional setting. Our guide offers practical scripts and tips, designed with neurodiversity in mind.
12 min read
Resources
Autism communication apps: what to check on your device before buying
Before paying for a communication app, verify that the particular product runs on your device and provides the kind of support you need.
2 min read
Guides
Body scan meditation for anxiety: a gentle starting point
An optional short body scan, ways to adapt it and alternatives when focusing on body sensations feels uncomfortable.
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Product
tonen: support before, during and after a conversation
Conversation Scripts, Reply Helper, Perspective Helper, Debrief, Phone Call Mode and Calm Kit: what tonen offers, what is free and how Premium works.
5 min read
Get tonen on the App Store
Start with 21 free scripts, Box Breathing and 5-4-3-2-1 Grounding.
