BekindFeelings ofresentmentEstablishboundariesRiskbecomingoverwhelmedSay,maybeanothertime"Unfortunately, Ihave too muchto do today. Ican help youanother time."Wantto befriendlyMissing outonopportunitiesProtect ourtime,energy, andwell-being.LosingfriendshipsConditionedto be politeTakingcare ofourselves" Sorry, I havealreadycommitted tosomething else.I hope youunderstand.""How aboutinstead of medoing that, Ihelp you withsomethingelse?"Breakingthe habitof peoplepleasing"That soundsso exciting,but we'll haveto wait foranother time."Feelingsof stressandfatigueBrokenrecord“no”Raincheck“no”"I reallyshouldn't thistime, butthank you."DamagingourrelationshipsIgnoreour ownneedsHealthier,happierfuture forourselvesChange thesubject-say,let's go get asnack, I'mhungryBeclearSay,maybeanothertime"I know that'schallenging foryou, but I don'thave the capacityto help you at themoment."Don'twant tobe rudeLettingothersdownDon'tberudeBeempatheticListenFREENeglectingour needsInquiring“no”Nonverbal-Be firm andconfidentwith bodylanguageUse ‘I’statementsDirect‘no”Respectingour limitsPrioritizingour ownneedsReasoned“no”Reflecting"no"BekindFeelings ofresentmentEstablishboundariesRiskbecomingoverwhelmedSay,maybeanothertime"Unfortunately, Ihave too muchto do today. Ican help youanother time."Wantto befriendlyMissing outonopportunitiesProtect ourtime,energy, andwell-being.LosingfriendshipsConditionedto be politeTakingcare ofourselves" Sorry, I havealreadycommitted tosomething else.I hope youunderstand.""How aboutinstead of medoing that, Ihelp you withsomethingelse?"Breakingthe habitof peoplepleasing"That soundsso exciting,but we'll haveto wait foranother time."Feelingsof stressandfatigueBrokenrecord“no”Raincheck“no”"I reallyshouldn't thistime, butthank you."DamagingourrelationshipsIgnoreour ownneedsHealthier,happierfuture forourselvesChange thesubject-say,let's go get asnack, I'mhungryBeclearSay,maybeanothertime"I know that'schallenging foryou, but I don'thave the capacityto help you at themoment."Don'twant tobe rudeLettingothersdownDon'tberudeBeempatheticListenFREENeglectingour needsInquiring“no”Nonverbal-Be firm andconfidentwith bodylanguageUse ‘I’statementsDirect‘no”Respectingour limitsPrioritizingour ownneedsReasoned“no”Reflecting"no"

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