The 'No' Practice
Tool • Gate: Women’s Mental Health
The 'No' Practice
Purpose / Reason
Build the muscle of declining requests without guilt or over-explaining.
Answer to: “How do I set healthy boundaries?” How to Apply
1) Daily rep: say ‘No, thanks—I can’t commit right now.’ to a low‑stakes ask.
2) Pause 3 seconds after you speak; let silence do the work.
3) Log how it felt in one sentence; adjust language next time. How & Why It Works
• Brief rehearsals desensitize fear via exposure principles.
• Short scripts reduce cognitive load and ambiguity. Results & Goals
• Shorter response times; fewer ‘obligation yes’ decisions.
• Reduced resentment and calendar overload.
• Higher quality ‘yes’ decisions aligned with values. References
Build the muscle of declining requests without guilt or over-explaining.
Answer to: “How do I set healthy boundaries?” How to Apply
1) Daily rep: say ‘No, thanks—I can’t commit right now.’ to a low‑stakes ask.
2) Pause 3 seconds after you speak; let silence do the work.
3) Log how it felt in one sentence; adjust language next time. How & Why It Works
• Brief rehearsals desensitize fear via exposure principles.
• Short scripts reduce cognitive load and ambiguity. Results & Goals
• Shorter response times; fewer ‘obligation yes’ decisions.
• Reduced resentment and calendar overload.
• Higher quality ‘yes’ decisions aligned with values. References