Helpful Scripts

Sometimes, the hardest part of growth is finding the right words. Whether it’s setting boundaries, asking for what you need, or having difficult conversations, it can feel overwhelming or scary to speak up, especially when your heart is on the line.

That’s why we’ve created these gentle, easy-to-follow scripts. They’re here to support you, guide you, and help you find your voice at your own pace, in your own way. Think of them as friendly tools you can use to practice, prepare, or simply feel more confident when navigating life’s important talks.

Remember: Your feelings matter, your needs are valid, and you deserve to be heard. Take what feels right, adapt what you need, and know you’re not alone on this journey.

Setting Boundaries & Saying 'No'

For when you want to decline something without over-apologising or feeling like you have to justify your boundaries.

Sample Script:

“Thanks for thinking of me, but I’m going to say no this time. I’m needing some space to rest/recharge, and I know I wouldn’t be able to show up in the way I’d want to. I hope you understand.”

Other ways to say it:

“I really appreciate the invite, but I won’t be able to make it.”
“That doesn’t work for me right now, but thank you for asking.”
“I have a lot on my plate at the moment, so I’m going to have to pass.”

Gentle reminder: You don’t need to offer a detailed excuse — “no” is a complete sentence.

For when constant notifications, messages, or online interactions are draining you and you want to reclaim some quiet time.

Sample Script (for friends/family):

“Hey, just a heads up, I’m taking some time away from my phone and social media to rest and reset. If I take a while to reply, please don’t take it personally, I’m just trying to be more mindful of my time and energy.”

Sample Script (for work):

“I’m trying to keep clearer boundaries with tech outside work hours. Unless something’s urgent, I’ll respond during work time. I hope that’s okay.”

Optional Add-On:

“I’ve noticed I feel better with less screen time, so I’m working on being more intentional about how often I’m online.”

For when you need rest, space, or time away from responsibilities and want to honour that without guilt.

Sample Script (for work or personal commitments):

“I’m needing a bit of time off to recharge. I won’t be available [insert day(s)], and I appreciate your understanding while I take a breather.”

Alternative:

“I’d love to help, but I’m currently prioritising some personal time to rest. I hope you understand.”
“I need to step back for a little while. It’s nothing personal, just something I know I need right now.”

Note: You don’t need to explain exactly why, taking care of yourself is reason enough.

For those moments when someone’s crossed a line, intentionally or not, and you need to speak up for yourself.

Sample Script:

“I’m not comfortable with that. I’d appreciate it if we could change the topic / pause here / take a step back.”

Other options:

“I know you may not have meant anything by it, but that didn’t sit right with me.”
“I need to be honest , this is feeling a bit too much for me, and I’d like to take a break.”
“Please don’t [do/say that] again. I want us to keep this space respectful and safe.”

Encouragement: It’s okay to pause, to walk away, or to say no. Your comfort matters.

Advocacy & Self-Expression

For when you’re feeling overwhelmed or simply can’t do it alone and need support without guilt.

Sample Script (personal):

“Hey, I’m feeling a bit stretched right now and could really use a hand with [task/emotion/situation]. Would you be open to helping me with that?”

Sample Script (work):

“I’m finding this a bit challenging to manage on my own. Could I get your support or guidance on how best to move forward?”

Gentle reframes:

“I know I usually handle this, but right now I could really use a bit of backup.”
“It’s hard for me to ask, but I’m learning to reach out when I need it.”

For when you feel dismissed, confused, or overwhelmed in a medical or therapeutic space and want to be heard.

Sample Script:

“I don’t feel like my concerns are being fully understood. I’d like to revisit this or speak to someone who can help explain it more clearly.”

Other options:

“Could you please explain that in simpler terms? I want to make sure I understand everything before moving forward.”
“I need to be honest, I’m not comfortable with that option, and I’d like to explore alternatives.”
“This is affecting my life in ways I don’t feel are being acknowledged. I really need to feel like we’re working together on this.”

You deserve care that listens, informs, and respects you even if you have to push for it.

For when you’re ready to advocate for your worth at work. Even if it feels awkward or intimidating.

Sample Script:

“I’ve really enjoyed the work I’ve been doing and feel that I’ve consistently added value in [specific ways]. I’d love to explore the possibility of a raise or promotion based on that contribution.”

Alternative framing:

“I’ve taken on more responsibility recently, and I’d like to talk about how that aligns with my role and compensation.”
“I’m proud of the growth I’ve made and would like to open up a conversation about next steps in my career path here.”

Tip: Come in prepared with examples, but remember, this conversation is valid even without a “perfect” moment.

For when you want to deepen connection, acknowledge kindness, or let someone know they’ve made an impact.

Sample Script:

“I just wanted to say thank you. Your [support/kindness/presence] has meant a lot to me, even if I haven’t always said it out loud.”

Variations:

“You probably don’t realise it, but what you did really stayed with me.”
“I feel really seen/held/encouraged by you. Thank you for being that person for me.”
“You’ve made more of a difference than you know.”

Note: Expressing appreciation isn’t just a gift to others. It can also strengthen your own sense of connection.

For when you’re feeling lost or unsure, and want to ask for more information without shame.

Sample Script:

“I didn’t quite follow that. Would you mind explaining it again in a different way?”

Other phrases you can use:

“Can we slow that down a little? I just want to make sure I understand it properly.”
“I might be missing something. Could you walk me through it once more?”
“Sorry, I’m not sure I got that. Could we go over it again?”

Kind truth: Not understanding something doesn’t make you less intelligent. Asking questions shows confidence and care.

Handling Difficult Conversations

For when emotions are rising and you want to stay grounded, clear, and respectful — even in disagreement.

Sample Script:

“I want to talk about this because I care about our connection. I may not get everything right, but I’m trying to listen and understand — not just defend my side.”

Other options:

“This feels important, and I’d like to talk about it when we’re both in a space to really hear each other.”
“I’m feeling a bit overwhelmed right now, so I might need a moment before continuing.”
“Can we both agree to be curious, not combative? I want to understand where you’re coming from.”

Disagreement doesn’t have to mean disconnection. You’re allowed to slow things down and protect the tone of the conversation.

For when you want to let someone in, but it feels scary to be seen in your struggle.

Sample Script:

“I’ve been having a hard time lately, and I’m still figuring out how to talk about it. I don’t need you to fix anything. I just wanted to be honest and let you in a little.”

Other gentle ways to begin:

“I’ve been feeling really low/stressed/anxious, and I don’t want to pretend I’m fine anymore.”
“This is hard for me to talk about, but I want to try. I trust you.”
“I’m reaching out because I don’t want to isolate myself the way I sometimes do when things get heavy.”

Tip: You don’t need to have all the words. Even just naming that you’re struggling is a brave and beautiful first step.

For when you know you’ve hurt someone and want to take accountability with humility and care.

Sample Script:

“I’ve been thinking about what happened, and I really want to own my part in it. I’m sorry for how my actions impacted you. I can see now how that hurt you, and I regret that deeply.”

Optional follow-ups:

“If you’re open to it, I’d love to hear more about how it felt for you. I want to understand better.”
“I know words aren’t everything, but I’m committed to doing better moving forward.”
“I don’t expect immediate forgiveness, I just wanted to take responsibility and show you that I care.”

Important note: A good apology focuses on the other person’s experience, not defending your intentions.

Building Confidence & Social Skills

For when you want to offer feedback with kindness, or respond to it without shutting down.

Sample Script (giving feedback):

“Can I share something with you that might help us work together even better? It comes from a place of respect and care.”

[Then share] “I noticed that [specific example], and I wondered if we could try [alternative approach]. I really value what you bring, and I think this could help both of us.”

Sample Script (receiving feedback):

“Thanks for the feedback. I appreciate you taking the time to share that. I’ll think about what you said and see how I can grow from it.”

Gentle reminder: You can be honest and kind at the same time. Feedback isn’t about blame. It’s about growth and connection.

For when you want to connect in light, low-pressure ways — especially in unfamiliar or group settings.

Sample Starters:

“Hi, I’m [your name], mind if I join you?”
“How’s your day been going?”
“What brought you here today?”
“I always feel a little awkward at these things, do you ever feel that too?”

Tips to ease anxiety:

Ask open-ended questions and gently let the other person take the lead.
Focus on curiosity, not performance.
It’s okay to have pauses. Connection isn’t always about talking non-stop.

Encouragement: You don’t need to be “interesting.” You just need to be present and open. That’s more than enough.

For when you want to speak up, set a tone, or simply stop shrinking yourself in a room full of voices.

Sample Script (in a meeting or group):

“I’d like to share something before we move on. I think it’s important we consider this.”

Or: “I know I’m usually quiet, but I have a perspective I’d really like to add here.”

Sample Script (when interrupted):

“I’d like to finish what I was saying, then I’m happy to hear your thoughts.”

Supportive language:

“I see it a little differently. Can I share what I’m thinking?”
“I’m not sure if this will land, but I’d like to say it anyway.”

Note: You don’t have to be loud to be heard. Calm confidence carries its own power.