Rabbi Yaakov Peretz - HaRav Yaakov Peretz shlit"a suggests this abridged version of Birkat HaMazon for those who need it. Don't be fooled by the word "אנוס". HaRav's definition of "אנוס" is:
Birkat Hamazon for Weekdays Prayer After Meals Benching - Etsy Hong Kong
Kitzur Birkat Hamazon | PDF | Jewish Theology | Hebrew Words And Phrases
Short birkat hamazon - Prayers and Blessings - Ohel Torah