Saying No Worksheet

1. What is weighing on you right now?

List the events, obligations, or expectations that feel heavy or draining this season.

2. What are you afraid will happen if you say no?

Name the fear. Sometimes writing it down takes away its power.

3. What do you actually need right now?

Rest, space, quiet, company, support, clarity, time. Be honest.

4. Which items on your list can you release?

Choose the ones that are not essential to your healing or stability.

5. Gentle scripts you can use

Choose one or write your own.

• “Thank you for thinking of me. I’m not able to commit to that right now.”

• “I need to pass this time so I can take care of myself.”

• “That will not work for me, but I appreciate the invitation.”

• “I am keeping things simple right now. I hope you understand.”

6. Your Permission Statement

Fill this in so you can reread it anytime.

I give myself permission to ________________________________________.

I release ____________________________________________.

I choose what supports my healing, even if others do not understand.

7. Your Tiny Next Step

One simple action you can take today.

Today I will ____________________________________________.