Saying no and setting boundaries
If you always say yes, your own wellbeing easily comes last. This guide helps you recognise your boundaries and practise short, polite refusals that work in everyday life.
You will need
- Notes or a notes app on your phone
- 10 minutes of quiet time to reflect
- One upcoming situation where you want to practise
Steps
Identify what overloads you
For a week, write down the situations where you agreed to something reluctantly. Note who asked, what they asked for and how it felt afterwards.
Define your most important boundaries
Buy yourself time
Say no briefly
Offer an alternative with care
Tolerate the brief discomfort
Stick to your word
Set limits on work with your manager
Review after two weeks
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