Practice the Hard Conversation — Before You Have It
AI can’t have the convo for you, but it can help you get the words out of your head and into your body before it really counts.
Hard conversations are, well… hard.
Whether it’s:
Giving feedback
Asking for space
Setting a boundary
Repairing something awkward
Or expressing a need you’ve never said out loud
The moment your brain goes, “We have to talk” — your nervous system goes, “Absolutely not.”
That’s because ADHD brains often struggle with emotional regulation + verbal access under stress. You don’t forget what you want to say — you just can’t get it out.
🧪 The Experiment:
Rehearse the conversation with AI first.
Try this prompt:
“I need to have a hard conversation with someone and I’m nervous. Can I practice it here — and can you help me word it more clearly or gently where needed?”
Then just talk it out. Write what you wish you could say.
Messy. Rambling. Unfiltered. Doesn’t matter.
AI will reflect it back, offer a clearer version, and help you calm the emotional spike before the real thing happens.
✍️ Example:
“I need to tell my manager I’m overwhelmed and can’t take on more work, but I don’t want to sound like I’m failing.”
AI might offer:
“Hey — I’ve been meaning to check in. I’m at capacity right now and starting to feel stretched thin. I want to keep doing good work, but I need to set some realistic limits so I don’t burn out.”
Suddenly, you’re not spiraling. You’re grounded.
The message is still yours — just steadier.
🧠 Why This Works for ADHD:
You get to regulate before you speak
You can see the words instead of guessing
You’re not improvising under emotional load
You feel prepared, not panicked
Rehearsal creates safety.
Safety creates presence.
Presence creates better conversations.
💬 Try this with a small conversation today — something you’ve been putting off. Let AI help you say it to someone else by first saying it safely to yourself.
– Jody