01Your yes filter
Write 3 criteria: energy, money, alignment with goals. If two fail → default no.
Practice out loud: 'I can't take that on.' 'That doesn't work for me.' 'I'm not available.'
Relationships & Wellbeing
Say No Without the Guilt Spiral
Short scripts, no over-explaining, and protecting time for what matters
30 min3 photographed stepsBeginner
Boundary method for real life: decide your yes criteria, use a one-sentence no, skip novels of excuses, offer an alternative only if you mean it, and handle pushback without folding. Work, family, friends, and group chats — keep relationships without becoming the default yes-person.
What you'll learn
- No is a complete sentence — softener optional, essay optional never
- Decide criteria before the ask hits
- Pushback is normal — repeat once, then stop
- Guilt peaks then fades; resentment lasts longer
Inside this course
- Decide and scriptBefore the ask.
- In the wildPushback and practice.
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First steps from Decide and script
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02No essay rule
One sentence. Optional softener: 'Thanks for thinking of me.' No fake conflict ('I have a thing') unless true — lies create more asks later.
Alternative only if genuine: 'I can't Saturday — Sunday coffee works.'
Pro tip. Over-explaining invites negotiation. Short answers close the loop.
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