Ask for help (copy-paste scripts)

Pick a script, edit it to sound like you, then copy and send. Keep it short and kind to yourself.

How to use these

Change anything in [square brackets] to fit you.
One clear ask per message works best.
If you don’t get a reply in a week, it’s okay to nudge.

Appointment prep template Ask for peer support

GP / healthcare — reasonable adjustments

Plain ask for access needs (lights, waiting area, written steps).

Hello [Dr/Team],

I have [autism/ADHD/anxiety] and I struggle with bright lights, noise, and fast back-and-forth. 
For my appointment on [date], could I have:
• a quieter waiting option (or wait outside until called)
• dimmed lights if possible
• written next steps before I leave

My main reason for the appointment is: [one line].
Thank you,
[Your name]

Prep my notes

School / Uni — adjustments

Simple request for pacing and communication tweaks.

Hello [Tutor/Support Team],

I’m autistic/ADHD and need a few small adjustments to learn well:
• clear written instructions for assignments
• deadlines agreed in advance (with options if I flag overload)
• option to sit near an exit or wear ear defenders

Could we note these on my support plan? Thank you,
[Your name] • [course/year]

Work — reasonable adjustments

Clear, lawful ask with examples (UK Equality Act language avoided but implied).

Hi [Manager],

I’m finding some parts of work hard due to [autism/ADHD/anxiety]. 
Could we try these adjustments for the next month and review?
• one task list at a time, written
• shorter meetings with an agenda in advance
• headphones/quiet space for focus time

I believe these will help me work reliably. Thanks,
[Your name]

Benefits / assessments — support request

Ask for adjustments and a supporter present.

Hello [Service/Assessor],

For my assessment on [date], I need the following adjustments due to [autism/ADHD/anxiety]:
• a quiet waiting option
• breaks if I become overwhelmed
• questions one at a time, written where possible
• my supporter [name] present

Please confirm these can be in place.
Thank you,
[Your name] • Ref: [number]

Check in with a friend

Low-spoons way to ask for contact without over-explaining.

Hey [Name], is it ok to vent for 10 minutes or get a quick call? 
I’m safe, just overloaded and could use a friendly voice.
If now isn’t good, no worries — what time might work?

“Please put next steps in writing”

Polite request for written summary (great after meetings).

Could you send the next steps in writing so I can follow them?
It helps me process information and reduces mistakes. Thank you.

Want a second pair of eyes?

We can help you edit a message or write one from scratch together.

Ask for peer support Use the prep template