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Stop People-Pleasing Workbook and Cheat Sheet Bundle - Boundary Scripts, Say-No Practice and a 30-Day Confidence Plan
Say yes to your own life again: a one-page Boundary Cheat Sheet plus a 30-page guided workbook, 32 printable pages in total. Inside: the pause-check-choose cheat sheet with ten boundary phrases to keep in sight, a 12-question people-pleaser quiz, the cost-of-yes audit, a real-vs-conditioned guilt audit, kindness-vs-pleasing checks, boundary zones for time, work, family, friends, money and digital life, and word-for-word say-no scripts for work, family, friends and text messages - plus pushback comebacks, buy-time delay tactics, a personal no menu, a trigger map, a 24-hour rule planner, an energy budget, a four-week 30-day practice plan, a daily boundary log, a hard-conversation planner, repair-without-self-betrayal steps, permission slips, a personal manifesto and a 90-day continuation plan. Educational self-help tool only - not medical, mental-health or therapy advice. Print on US Letter or A4. Made for anyone who says yes, then resents it. Pairs with the Anxiety Symptom Tracker and Burnout Recovery Planner for a full wellbeing shelf. CA$9.99 for the bundle - the cheat sheet and the full workbook together in one PDF.
What's included
- Welcome: Your Yes Is Yours Again
- The Boundary Cheat Sheet (keep this page)
- Are You a People Pleaser? A Gentle Quiz
- The Cost of Every Automatic Yes
- Where the Pattern Started
- Kindness vs People-Pleasing: Spot the Difference
- The Feelings Under the No
- The Guilt Audit: Real Guilt vs Conditioned Guilt
- What Boundaries Actually Are
- Your Boundary Zones
- Say-No Scripts: At Work
- Say-No Scripts: With Family
- Say-No Scripts: Friends and Social Plans
- Say-No Scripts: By Text and Message
- Handling Pushback: The Broken Record
- Buy Yourself Time: Delay Tactics That Work
- Build Your Personal No Menu
- Your Trigger Map
- The 24-Hour Rule Planner
- Your Energy Budget
- 30-Day Practice Plan: Week 1
- 30-Day Practice Plan: Week 2
- 30-Day Practice Plan: Week 3
- 30-Day Practice Plan: Week 4
- Daily Boundary Log
- Weekly Reflection
- Plan a Hard Conversation
- Repair Without Self-Betrayal
- Permission Slips and Self-Worth Reminders
- My New Rules: A Personal Manifesto
- A Letter to Your Future Self
- Keep Going: Your Next 90 Days
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