work & everyday words · 2-minute read
Copy-paste scripts for ADHD moments
in 30 seconds
- Often the hardest part of a message is the first sentence. These give you one.
- Short beats perfect. You don’t owe anyone a long apology.
- Copy, change a word or two, send. Done is the goal.
A lot of stuck tasks are really stuck sentences: the reply you owe, the plan you need to cancel, the call you keep putting off. Here are short, kind scripts you can copy, tweak and send.
Replies & messages
replying late, without a long apology
Thanks for your patience! Here’s my answer: …
replying to a message you saw weeks ago
I saw this and then lost it in my head, sorry. I’d still love to answer: …
when you need more time to reply
Got your message! I want to give it a proper answer. Can I get back to you by Thursday?
Plans & people
cancelling plans kindly
I’m so sorry, I need to cancel today. I’m out of energy and wouldn’t be good company. Can we find a new date next week?
saying no without over-explaining
I can’t take this on right now. Thanks for thinking of me.
asking for body doubling
Could you hop on a video call for 25 minutes while we both do a boring task? No talking needed, I just work better with company.
asking for a reminder
Could you text me at 6 to remind me about this? It really helps me.
Work & study
asking for written instructions
Could you send me the key points by email after this? I want to make sure I don’t miss anything.
asking for an extension
I’m working on this and want to do it properly. Would it be possible to hand it in on Monday instead of Friday?
asking for a real deadline
When do you need this by? I want to plan it in properly.
Calls & admin
opening line for a phone call
Hi, my name is … I’m calling about … I have one question: …
booking an appointment
Hi, I’d like to book an appointment. I’m flexible on … Is there anything free next week?
asking to waive a late fee
Hi, I missed the payment date by a few days and have paid now. Could you waive the late fee as a one-time courtesy? Thank you.
Still stuck on the message?
Type “reply to …” into the first step finder and get one two-minute start.
Open the first step finderQuestions people ask
Is it okay to not explain why I’m late?
Yes. A short thank-you is often kinder than a long apology, for both of you.
What if the message is really important?
Start with the script, then add one specific sentence. The script just gets you past the blank page.
Can I save these?
Copy them into your phone’s notes so they’re there when you need them.
When to get support: These are everyday communication ideas. If sending messages or making calls causes intense anxiety, a therapist can help. If you’re in crisis, you can find free, confidential support in your country at findahelpline.com.
free printable kit
Free: the Fresh Start Kit
Six calm pages for the moment you come back to a plan you dropped: a fresh start page, a one-first-step today page, a low-battery day page and a write-it-all-down page. A4 and US Letter.
Get the free kitNo catching up. Just one first step.
