Feelings ofresentment" Sorry, I havealreadycommitted tosomething else.I hope youunderstand."Don'twant tobe rudePrioritizingour ownneedsSay,maybeanothertimeBeempatheticIgnoreour ownneedsRiskbecomingoverwhelmedDamagingourrelationshipsListenUse ‘I’statementsRespectingour limitsBreakingthe habitof peoplepleasing"Unfortunately, Ihave too muchto do today. Ican help youanother time."Neglectingour needsHealthier,happierfuture forourselvesSay,maybeanothertimeMissing outonopportunitiesReasoned“no”Raincheck“no”Feelingsof stressandfatigueLosingfriendships"How aboutinstead of medoing that, Ihelp you withsomethingelse?"Takingcare ofourselvesBekindNonverbal-Be firm andconfidentwith bodylanguageWantto befriendlyDon'tberudeInquiring“no”"I know that'schallenging foryou, but I don'thave the capacityto help you at themoment."FREEBeclearReflecting"no""That soundsso exciting,but we'll haveto wait foranother time."Change thesubject-say,let's go get asnack, I'mhungry"I reallyshouldn't thistime, butthank you."Protect ourtime,energy, andwell-being.Conditionedto be politeBrokenrecord“no”LettingothersdownDirect‘no”EstablishboundariesFeelings ofresentment" Sorry, I havealreadycommitted tosomething else.I hope youunderstand."Don'twant tobe rudePrioritizingour ownneedsSay,maybeanothertimeBeempatheticIgnoreour ownneedsRiskbecomingoverwhelmedDamagingourrelationshipsListenUse ‘I’statementsRespectingour limitsBreakingthe habitof peoplepleasing"Unfortunately, Ihave too muchto do today. Ican help youanother time."Neglectingour needsHealthier,happierfuture forourselvesSay,maybeanothertimeMissing outonopportunitiesReasoned“no”Raincheck“no”Feelingsof stressandfatigueLosingfriendships"How aboutinstead of medoing that, Ihelp you withsomethingelse?"Takingcare ofourselvesBekindNonverbal-Be firm andconfidentwith bodylanguageWantto befriendlyDon'tberudeInquiring“no”"I know that'schallenging foryou, but I don'thave the capacityto help you at themoment."FREEBeclearReflecting"no""That soundsso exciting,but we'll haveto wait foranother time."Change thesubject-say,let's go get asnack, I'mhungry"I reallyshouldn't thistime, butthank you."Protect ourtime,energy, andwell-being.Conditionedto be politeBrokenrecord“no”LettingothersdownDirect‘no”Establishboundaries

Saying No (Adult version) - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. Feelings of resentment
  2. " Sorry, I have already committed to something else. I hope you understand."
  3. Don't want to be rude
  4. Prioritizing our own needs
  5. Say, maybe another time
  6. Be empathetic
  7. Ignore our own needs
  8. Risk becoming overwhelmed
  9. Damaging our relationships
  10. Listen
  11. Use ‘I’ statements
  12. Respecting our limits
  13. Breaking the habit of people pleasing
  14. "Unfortunately, I have too much to do today. I can help you another time."
  15. Neglecting our needs
  16. Healthier, happier future for ourselves
  17. Say, maybe another time
  18. Missing out on opportunities
  19. Reasoned “no”
  20. Raincheck “no”
  21. Feelings of stress and fatigue
  22. Losing friendships
  23. "How about instead of me doing that, I help you with something else?"
  24. Taking care of ourselves
  25. Be kind
  26. Nonverbal- Be firm and confident with body language
  27. Want to be friendly
  28. Don't be rude
  29. Inquiring “no”
  30. "I know that's challenging for you, but I don't have the capacity to help you at the moment."
  31. FREE
  32. Be clear
  33. Reflecting "no"
  34. "That sounds so exciting, but we'll have to wait for another time."
  35. Change the subject-say, let's go get a snack, I'm hungry
  36. "I really shouldn't this time, but thank you."
  37. Protect our time, energy, and well-being.
  38. Conditioned to be polite
  39. Broken record “no”
  40. Letting others down
  41. Direct ‘no”
  42. Establish boundaries