tonen
When you don't know what to say...
188 scripts for autistic, ADHD and neurodivergent people — and anyone with social anxiety.
Android coming soonNo credit card required
See how it works
What tonen gives you
Scripts Library
188 ready-to-use scripts for work, family, health, education and social life. Each has 2–3 lines to try, an opt-out line, an ask-for-support line, and four tone options (Direct, Warm, Firmer, Softer).
Perspective Helper
Write what's going on and see 2–3 gentle ways to understand it, plus phrases you can say.
Practice Mode
Save scripts, rehearse in private, and switch tones inside each card.
Calm Kit
Quick tools for breathing, grounding, body scan, and safe-place visualisation.
Find the right words
for any situation.
Navigating social and professional conversations can be exhausting. tonen provides a library of 188 ready-to-use scripts with tone variations. Practice in private, find your voice, and communicate with confidence, without the mental load.
Untangle your
thoughts instantly.
Unsure about a text message or an interaction? The Perspective Helper acts as a non-judgmental guide, helping you interpret social cues and reframe situations to reduce anxiety.
Instant relief when
you need it most.
When overwhelm strikes, the Calm Kit is your pocket companion. Access evidence-based tools like Box Breathing and 5-4-3-2-1 Grounding to center yourself in seconds.
How it helps
Real stories from people using tonen every day
Prepare before a chat
"I used to panic before meetings with my manager. Now I open tonen, find a script, and practice what I want to say."
— Alex, 28
Speak clearly and kindly
"The tone options help me say what I need in a way that feels more like me, without sounding too direct or harsh."
— Jordan, 34
Ask for what you need
"Having scripts that show me how to ask for help without feeling like a burden has been life-changing."
— Sam, 25
Step away when it's too much
"I always felt trapped in conversations. Now I have opt-out lines ready, and people are really understanding."
— Riley, 31
Who it's for (13+)
Autistic teens and adults
ADHD teens and students
People with social anxiety
Parents supporting ND teens
Start your free trial
Try tonen free for 7 days. No credit card required.
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