How Frameworks Can Help Organize Your Thoughts

For many adults, especially those with ADHD or suspected ADHD, one of the most frustrating parts of communication is not knowing how to get your thoughts across clearly. You may have so many ideas buzzing in your head that by the time you start speaking, your words feel jumbled. You may have 5 things you want to say and try to get them all out at the same time. You might begin strong, but then lose your train of thought halfway through. Or you might talk in circles, not quite landing the point you wanted to make. (Many clients I have had describes these as “tangents”)

These experiences are common. They can happen in casual conversations with friends or in professional settings like team meetings. And when they happen, they can leave you feeling discouraged or misunderstood, even if your ideas were good and valuable.

As a speech-language pathologist (SLP) at Well Said, I often have clients coming to me with similar descriptions. For example, I recently had a client describe having so many ideas she wanted to share in her team meetings at work that she would jump from one to the other and her colleagues thought she was not listening to them since her responses, from the outside, did not seem to follow what they had been saying.

This is why structured speaking frameworks can be so powerful. They give you a roadmap to follow so that your ideas can be expressed in a clear, step-by-step way. Two frameworks I like work with are the PREP method and the Hand-Speak Strategy. They are simple, flexible, and designed to make your thoughts more organized when you share them out loud.

In this post, I’ll explain what each of these frameworks looks like, why they’re especially useful for adults with ADHD (or suspected ADHD), and how you can use them in your daily life to build confidence in your communication. I’ll also explain how breath work can be a simple, effective tool to give your mind a moment to catch up between ideas.

Many people think of ADHD as mostly an attention issue, but it also affects something called executive function. Executive function is the set of skills your brain uses to plan and keep track of information. These skills are critical in conversation. When you are speaking, you need to decide what you are going to say, remember the details you want to include, put them in a logical order, and monitor whether the listener is following you.

If you live with ADHD, these processes may feel more effortful or inconsistent. Some days your thoughts may flow smoothly, while other days you might feel like your mouth is trying to “catch up” to your mind. The result can be speech that feels scattered or incomplete.

To be clear, this is not a reflection of intelligence. In fact, many adults with ADHD are highly creative and full of interesting ideas. Many of my adult clients with ADHD (or suspected ADHD) are some of the most insightful and intelligent people I have ever met. The challenge comes in organizing those ideas in a way that is easy for others to follow. That is where frameworks and supportive strategies like breath work come in.

PREP stands for Point, Reason, Example, Point. The structure is straightforward:

• Start with your Point (your main idea).
• Share your Reason (why you believe this or why it matters).
• Give an Example (a story, fact, or detail that illustrates your point).
• End with your Point again (to wrap things up clearly).

For example, if someone asks whether you enjoy working remotely, a PREP response could look like this:

• Point: I really like working remotely.
• Reason: It gives me more control over my time and reduces distractions.
• Example: For instance, last month I finished a big project ahead of schedule because I could focus without constant interruptions.
• Point: So overall, I find remote work really effective.

The PREP framework gives you a beginning, middle, and end, without leaving you to wander through your thoughts. Even if your mind is racing with multiple ideas, PREP can help you pick a direction and stick with it.

The Hand-Speak Strategy provides a step-by-step approach for structuring conversations. It is particularly helpful if you find yourself jumping into stories without a clear starting point or losing track before finishing. Hand-Speak moves through five steps:

1. Introduce the topic.
   Example: “I heard something interesting the other day…”
2. State the Main idea.
   Example: “The article I read was about mindfulness at work.”
3. Add a Detail.
   Example: “Specifically, they mentioned how taking short breaks can improve focus.”
4. Share your Opinion.
   Example: “I personally think that’s true. I’ve noticed I get more done when I step away from my desk for a few minutes and go for a short walk.”
5. Ask a question to engage the listener.
   Example: “What do you think about that?” or “Does that make sense?”

Hand-Speak ensures that you cover the basics of introducing ideas, supporting them, sharing your perspective, and inviting conversation. It is an excellent tool for keeping yourself on track, especially when your thoughts feel scattered.

One additional strategy that works well alongside frameworks is breath work. Taking a conscious breath before or during speaking can act as a mental “buffer,” giving you a moment to organize your thoughts. Think of it like a pause button that creates a small space for your brain to catch up. That client I was mentioning earlier found it so helpful to think of her breaths as “buffers” to separate and organize her thoughts.

Breathing deeply and slowly for a few seconds before responding has several benefits. First, it slows down your speech, which naturally gives your executive function more time to organize ideas. Second, it signals to your listener that you are about to respond thoughtfully, making your speech feel more confident and controlled. Finally, the pause itself can be reassuring. When you feel your ideas racing ahead, a breath can reset your mind and reduce the anxiety that comes from thinking too quickly.

For example, if you are in a meeting and are asked a question, take one or two slow breaths before answering. Then, start with your framework (either PREP or Hand-Speak). The breath gives you space to access the main point, supporting reason or detail, and the example you want to share. Over time, you may find that just a brief inhale becomes enough to anchor your thoughts before speaking.

Even in casual conversations, breath work can be subtle but powerful. Pausing for a natural breath can signal to yourself that you are ready to introduce a topic or opinion. For adults with ADHD, these micro-pauses can help prevent tangents, reduce filler words. I was working recently with a client who suspects he has ADHD who had a lot of what we called “verbal baggage” (excess fillers and half-sentences and repetitions) that were markedly reduce when he simply took the time to breath more fully. We remarked that since the breath is the power source of the voice and the voice is the medium to share your ideas, you can think of it as “the breath leads to voice which leads to the ideas”. Not taking a breath before speaking is like setting off on a road trip without filling up the tank with gas.

PREP, Hand-Speak, and breath work all can help reduce the mental load of speaking. Instead of holding every detail in your working memory, you have a sequence or cue to follow. That structure acts like a spine or backbone, keeping your speech organized even when your thoughts are fast or scattered.

For adults with ADHD, this is crucial. Executive function difficulties can make it hard to sequence information, remember details, or monitor speech in real time. Frameworks and breath work give you external supports so that these skills are not left entirely up to chance.

Another benefit is slowing down. ADHD often creates a sense of internal speed. Thoughts may feel like they are moving ahead of your mouth. Frameworks and breath work naturally pace your speech, allowing ideas to land fully and be communicated clearly.

Sometimes when practicing this, clients feel they are going “painfully slow” which is why if often utilize recordings and playback so clients can get a feel for what the listener is experiencing when they speak.

Finally, these strategies boost confidence. Knowing that you have tools to organize and structure your speech reduces anxiety about being misunderstood. Over time, confidence grows, and communication becomes more fluid and enjoyable.

Practice is key to making these strategies feel natural. Start with small exercises. Try PREP when answering everyday questions like “What’s your favorite book?” or “How was your weekend?” Use Hand-Speak to share something you read, a podcast you listened to, or a story from your day.

Incorporate breath work consciously at first. Pause for a slow, steady inhale before speaking, and notice how it affects your pacing and clarity. Over time, these pauses will become almost automatic, serving as natural “buffers” for your mind.

As mentioned, recording yourself can be helpful. Listening back allows you to hear how organized and clear your speech becomes with these supports. Eventually, you will be able to internalize the frameworks and breathing pauses so they guide your speech effortlessly.

It is also important to remember that these strategies are not about changing who you are. They are about helping you communicate your thoughts effectively and confidently.

Using these tools in combination can make social and professional conversations more confident and coherent. With practice, you may notice that your thoughts feel easier to express and that others follow you more easily. Clearer communication is possible. With these strategies, it can become a natural part of your speech and voice.