Ask for a deadline extension
“I want to do this properly, but I need a bit more time to finish it well. Could we move the deadline to [day]?”
Explore scripts in tonenConversation scripts for difficult situations
When you do not know what to say, tonen helps you find words for real-life conversations. Browse ready-to-use scripts, switch between tone options and practise privately before the moment arrives.
21 free scripts. Optional Premium. iPhone only.
When the words do not come easily
Difficult conversations can be exhausting, especially when you are trying to find the right words under pressure. tonen gives you ready-to-use conversation scripts for situations like asking for help, setting boundaries, saying no politely or explaining what you need clearly.
Asking for help when you feel stuck
Setting boundaries without overexplaining
Saying no politely to plans or requests
Explaining your needs clearly at work
Stepping away from a conversation calmly
Asking for more time without sounding abrupt
Scripts support that is practical in the moment
Ready-to-use scripts
Browse scripts for work, family, health and social situations.
Four tone options
Choose from Direct, Warm, Firmer and Softer.
Example conversations
Rehearse scripts in private so the words feel more familiar.
Lower-stress support
Get practical help that feels calmer and easier to use in the moment.
Example scripts for difficult conversations
Examples written for this guide. Adapt the details and use only the wording that fits your situation.
Say no politely
“Thanks for asking. I am not up for it this time, but I appreciate the invite.”
Explore scripts in tonenAsk for flexible hours
“I work best with a bit more flexibility in my start time. Could we talk about an arrangement that would help me do my best work?”
Explore scripts in tonenClarify task details
“I want to make sure I have understood this properly. Could you break down the next steps for me?”
Explore scripts in tonenAsk for support
“I am finding this difficult to manage on my own. Could we look at some support options?”
Explore scripts in tonenExit a conversation
“I need to step away for a bit, but I can come back to this later.”
Explore scripts in tonenOne situation, four tone options
Scenario: Declining a social invitation
Direct
“Thanks for inviting me. I am going to pass this time.”
How it works
Step 1
Choose a situation
Start with the conversation you are trying to prepare for.
Step 2
Explore tone options
Compare different versions to find one that feels natural.
Step 3
Practise before the moment
Rehearse privately and go in feeling more prepared.
Make the wording your own
Practical ways to adapt a script before using it.
Prepare one opening
Write down the point you need to discuss and one specific request. You can keep the words visible while you talk.
Keep your own voice
Change any wording that feels unnatural. A short, direct request can be respectful without extra explanation.
Leave room to pause
If you need time, say: I need a moment to think. Can we come back to this later today?
Who it's for
Autistic adults
Adults with ADHD
People with social anxiety
Anyone who freezes in difficult conversations
Find the right words before the conversation starts
Use ready-to-use scripts, tone variations and private practice inside tonen.
Start with the free tools
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Start with the free tools
Start with 21 free scripts, Box Breathing, 5-4-3-2-1 Grounding and one free use each of Reply Helper, Perspective Helper and Debrief. Premium adds the full script library, Phone Call Mode, Body Scan, Safe Place and 50 requests per week shared across the three Helpers.
Scripts and available Calm exercises work offline. The Helpers need an internet connection. tonen supports English, German, French and Spanish.