The Regulated No
Universal / Any situation
SCRIPT OPTIONS:
"Thank you for thinking of me. I'm not available to take that on, but I hope it goes well."Copied!
"I trust this isn't the right fit for me right now, and I'm honoring that."Copied!
Embodiment: Hand on chest. Steady tone. No apology.
The Interoceptive Pause
When you need time to think
SCRIPT OPTIONS:
"Let me check in with myself and get back to you tomorrow."Copied!
"I want to give you a clear answer—can I sit with it for a bit first?"Copied!
Embodiment: Drop awareness to lower belly. Breathe slowly. Remind yourself: "My timeline is my boundary."
Family: Declining Gatherings
Family events / Social pressure
SCRIPT OPTIONS:
"I appreciate the invitation, but I won't be able to make it. I hope you all have a great time!"Copied!
"I really need some downtime, so I'll have to pass this time. Let's catch up soon!"Copied!
Key: Don't over-explain or defend. Keep it brief and warm.
Work: Time Protection
After-hours requests / Capacity limits
SCRIPT:
"To protect my focus, I don't take on new tasks after 5pm. Messages received after that will be addressed the next working day."Copied!
Pre-boundary: Physically close your workday. Turn off notifications. Breathe deeply.
Partner: Emotional Capacity
When you're emotionally depleted
SCRIPT:
"I care about you and want to listen, but I'm not in the right space to give you the attention you deserve. Can we talk later?"Copied!
Balance: Validate their need while asserting your own.
The Emergency Exit
When you need to leave a situation NOW
SCRIPT OPTIONS:
"I need to step away now to recalibrate. Let's reconnect another time."Copied!
"I'm choosing to exit this conversation. We can revisit when we're both calm."Copied!
Action: Move your body. Shake off the conversation. Self-protection is not rudeness.
The Guilt Reset
For after you've said "no"
3-STEP INTERNAL SCRIPT:
1. Acknowledge: "Wow, that guilt stings."Copied!
2. Normalize: "Good people say no. All. The. Time."Copied!
3. Self-kindness: Place hand on heart. "It's okay. I'm allowed to have limits. I am still good."Copied!