A 3-day plan + copy/paste texts for when you're spiraling, frozen, or tempted to send the paragraph you'll regret by noon.
Know when to say nothing (and why)
Know which one message to send—if it's appropriate
Stay short, calm, and dignified. No therapy-speak. No groveling.
Instant PDF download • Includes copy/paste texts (Warm / Neutral / Firm)
If you grabbed The 3AM Guide, this is Step 2:
The 3AM Guide = how to calm your body so you don't send the message you regret tonight.The 72-Hour Reset = what to do next—exactly when to say nothing, when to send one text, and what that text should be.Same goal. New timeframe: don't make it worse.
You know this moment.
It's morning. Your phone is right there. The urge is back.Should I text? Should I wait? Should I apologize again? What if they text first and I freeze?You've typed the message. Deleted it. Typed it again. Part of you wants to explain everything. Part of you just wants the ache to stop.So you send something. And the second you hit send, you feel sick. You reread it forty times. You wait for the reply that doesn't come.Or worse—it does come, and it's cruel, and now you have to figure out how to respond to that.
Here's what I've learned from thousands of estranged parents:The problem isn't that you don't love them enough. It's that you don't have words that work.You freeze. You over-explain. You apologize for things you didn't do. You send the message you regret the moment you hit send.
This might be you right now:
- They asked for "space" and you don't know if reaching out will help or make it worse- They've gone silent—weeks or months—and you're wondering if you should break the ice- They called you "toxic" or "narcissist" and you didn't know what to say
- They sent something cruel and you're fighting the urge to defend yourself- They're using the grandkids as leverage and you're terrified of saying the wrong thing- They asked for money (again) and you don't know how to say no without a blow-up- The holidays are coming and you're dreading the silence or the explosion- You've apologized so many times it doesn't even mean anything anymore- You feel like that 7th-grade girl shunned by the popular kids—except now it's your own child- You don't need another article about "boundaries" or "self-care."You need words. Actual words. For the actual moment when you freeze.
The rule that changes everything:
One message maximum. Then stop.
No follow-ups. No "did you get this?" No "just wanted to check." Send one message—then wait. Multiple messages signal desperation. Desperation pushes them further away.If they respond respectfully, you can reply—but keep it short. This guide shows you how to send one clean message (if any) and stop chasing. That's the skill. That's what changes things.
A short, practical guide for the next 72 hours—not the next 5 years.No therapy-speak. No lectures about what you did wrong. Just a clear plan and copy-paste texts for the moments when you don't know what to say.The goal is simple: don't make it worse.That might sound small. It's not. Right now, not making it worse is everything.In 15 minutes, you'll know exactly what to do next:The 5 Rules — What NOT to do for the next 72 hours (and why each one backfires)The 72-Hour Plan — Day 1: Regulate. Day 2: Decide. Day 3: Send (if appropriate). A clear structure so you stop guessing.The Decision Tree — Should you reach out? Should you wait? Find your situation (space, silence, hostility, grandkids), follow the path.The 4 Texts — Copy-paste scripts with Warm / Neutral / Firm versions so you can choose your tone
Pushback Responses — What to say if they reply with "you're toxic," "you never change," or "don't contact me." So you don't panic.The "Don't Make It Worse" List — 12 things that feel right but backfire. So you finally stop doing them.The Quick Reference Page — Screenshot it. Keep it on your phone. Use it before you text.This will stop you from sending the long explanation, the second apology, the "did you get this?" follow-up, the 3am message that makes you feel sick the moment you hit send.
Instant download • 30-day guarantee
A taste of what's inside:
WHEN THEY'VE ASKED FOR SPACE"I hear you, and I'll give you the space you're asking for. I love you. Whenever you're ready, I'm here."
WHEN THEY'VE GONE QUIET FOR WEEKS OR MONTHS"Hi. No pressure to reply. I've been thinking of you and wanted you to know I'm here if you ever want to talk."
WHEN THEY'VE SAID SOMETHING CRUEL"I'm going to step back now. If you want to talk respectfully, I'm open."
WHEN THEY'VE SAID "YOU'RE TOXIC""I don't accept that label. I'm here if you want to talk."
WHEN GRANDKIDS ARE USED AS LEVERAGE"I love you and I love those kids. I'm not going to argue about them over text. When you're ready to talk calmly, I'm here."
Each script has three versions—warm, neutral, and firm—so you can choose the tone that fits you and the moment.You don't have to guess anymore. You don't have to freeze. The words are already written.
What other Moms are saying
"I used the one-message approach and didn't chase. That was new for me—and he actually reached out first."— Susan, 61
The 'don't make it worse' list felt like someone finally telling the truth. I've done almost all of those things. Seeing them on paper helped me stop."— Margaret, 68
I used to send money just to stop the argument. I tried the boundary script and kept it short (which is hard for me). The guilt hit, but I didn't spiral all night. That alone felt like a win."— Linda, 64
This is for you if:
✓ You downloaded The 3AM Guide and want the next step✓ You're in a fragile moment right now—silence, hostility, or a blow-up✓ You want to know exactly what to text (and what NOT to text)✓ You're tired of freezing, over-explaining, or apologizing into the void✓ You want your dignity backThis is NOT:
→ Therapy or professional treatment
→ Legal advice (if you need a lawyer, get one)
→ A promise that they'll respond well (no one can promise that)
→ A 200-page book you'll never finishIt's 18 pages. You can read it in 15 minutes. And you can use it tonight.
$27
Less than one therapy session. Use it forever.
Instant PDF download • 30-day guaranteeWhat you'll receive: 18-page PDF + phone-friendly Quick Reference page
30-Day "Read It and Try It" GuaranteeDownload it. Read it. Use a script. If it doesn't help, email me within 30 days for a full refund. No hoops. No guilt. This should feel like relief, not risk.
You might be wondering:
"What if they said 'don't contact me'?"The guide covers this specifically. Sometimes the right move is to say nothing at all. And when you do respond, there's a one-line script that respects their request while leaving the door open: "I'll respect that. I love you. The door is open." Then you stop. This guide teaches you when NOT to send anything—which is often the hardest part."What if grandkids are involved?"There's a specific script for when grandkids are being used as leverage. The key rule: no legal talk over text, no ultimatums, no mention of "grandparents' rights." Keep it about relationship, not rights. The script keeps you calm and dignified without escalating. If you need legal advice, get a lawyer privately—but never in the text thread."What if they blow up or cut me off?"That's possible. No script can control how someone else responds. What these scripts do is help you say what needs to be said without making it worse. If the relationship only works when you abandon yourself, that's not sustainable—and these scripts help you stop doing that."I've tried setting boundaries before. It didn't work."Boundaries aren't about changing them. They're about changing what you accept. These scripts won't make your child suddenly respectful. But they'll help you stop abandoning yourself in the process."What if I don't know which script to use?"The guide includes a simple decision tree. Find your situation—silence, space, hostility, grandkids—and it tells you exactly which script to use and when."Is this the same as the $37 full toolkit?"No. The 72-Hour Reset is an emergency guide for right now—the next 72 hours. It covers 4 core situations. The full toolkit ($37) covers 10 scenarios in depth: money requests, holidays, in-laws, blame, silent treatment, and more. This is the rescue kit. That's the complete system. Start here if you're in a fragile moment. Get the full toolkit when you're ready for ongoing situations.
You don't have to keep freezing
The next time they go silent...The next time they say something cruel...The next time you're staring at your phone wondering what to do...You'll have words.Not perfect words. Not magic words. Just calm, clear, dignified words that don't make it worse.That's enough. That's a win.
Instant download • 30-day guarantee
The goal isn't to fix everything in 72 hours.
The goal is to not make it worse.That's enough.Sarah
Parent Scripts
From Parent Scripts — getparentscripts.comThis guide is for informational purposes only. It is not therapy, not legal advice, and not a substitute for professional support.