The Art of Everyday Assertiveness

Set your boundaries courageously

Instructions

Identify your needs and desires.
Reflect on what you truly want and need from various aspects of your life. Consider your personal, professional, and social needs. Ask yourself what you're missing out on by always putting others first. You can do this reflection by journaling or simply taking some quiet time to think about what makes you happy and fulfilled. For example, do you need more time for hobbies, or do you wish to pursue a new career path?
Practice saying "No."
Start small by declining requests or invitations that you're not interested in or that don't align with your priorities. Remember, saying "no" doesn't require a detailed justification. It's enough to simply state that you're unavailable or not interested. This might feel uncomfortable at first, but it's a crucial step in becoming more assertive.
Express your opinions and preferences clearly.
Whenever you're in a situation where your opinion is asked—or even when it's not—practice stating your thoughts and preferences clearly and respectfully. This could be as simple as choosing a restaurant for dinner with friends or sharing your ideas during a meeting at work. Aim to express yourself without hesitation or minimizing your own contributions.
Set boundaries.
Think about the relationships you have. Then, list down the things that you're willing to accept in your relationships and what you're not. Communicate these boundaries to others with clarity and calmness. For example, if you're not comfortable lending money to friends or family, be upfront about this policy. Setting boundaries is about respecting your own limits as much as it's about teaching others how to treat you.
Ask for what you need.
Whenever you find yourself in need of support, clarification, or assistance, practice asking for it directly. Whether it's help with a project at work or more emotional support from a partner, articulate your needs clearly. Remember, people aren't mind readers, and it's unfair to expect them to know what you need without you voicing it.
Handle disagreements with grace.
Disagreements are a natural part of life. When faced with a conflict, express your perspective without resorting to aggression or passivity. Aim for a constructive discussion where both parties can share their views and work towards a resolution. For example, if a colleague disagrees with your approach on a project, explain your reasoning and be open to hearing their perspective as well.
Practice self-compassion.
Recognize that becoming more assertive is a process and that it's okay to have setbacks. Be kind to yourself when things don't go as planned, and don't berate yourself for not handling a situation as assertively as you would have liked. Use these moments as learning opportunities to grow.