Neglectingour needs" Sorry, I havealreadycommitted tosomething else.I hope youunderstand.""I know that'schallenging foryou, but I don'thave the capacityto help you at themoment."Inquiring“no”"How aboutinstead of medoing that, Ihelp you withsomethingelse?"Brokenrecord“no”Prioritizingour ownneedsSay,maybeanothertimeTakingcare ofourselvesProtect ourtime,energy, andwell-being."I reallyshouldn't thistime, butthank you."Nonverbal-Be firm andconfidentwith bodylanguageRespectingour limitsUse ‘I’statementsChange thesubject-say,let's go get asnack, I'mhungryRiskbecomingoverwhelmedDon'tberudeDirect‘no”Listen"That soundsso exciting,but we'll haveto wait foranother time."LettingothersdownLosingfriendshipsBreakingthe habitof peoplepleasingFREEReasoned“no”Wantto befriendlyIgnoreour ownneedsRaincheck“no”Missing outonopportunities"Unfortunately, Ihave too muchto do today. Ican help youanother time."Healthier,happierfuture forourselvesFeelings ofresentmentBekindReflecting"no"Don'twant tobe rudeBeclearFeelingsof stressandfatigueConditionedto be politeDamagingourrelationshipsSay,maybeanothertimeBeempatheticEstablishboundariesNeglectingour needs" Sorry, I havealreadycommitted tosomething else.I hope youunderstand.""I know that'schallenging foryou, but I don'thave the capacityto help you at themoment."Inquiring“no”"How aboutinstead of medoing that, Ihelp you withsomethingelse?"Brokenrecord“no”Prioritizingour ownneedsSay,maybeanothertimeTakingcare ofourselvesProtect ourtime,energy, andwell-being."I reallyshouldn't thistime, butthank you."Nonverbal-Be firm andconfidentwith bodylanguageRespectingour limitsUse ‘I’statementsChange thesubject-say,let's go get asnack, I'mhungryRiskbecomingoverwhelmedDon'tberudeDirect‘no”Listen"That soundsso exciting,but we'll haveto wait foranother time."LettingothersdownLosingfriendshipsBreakingthe habitof peoplepleasingFREEReasoned“no”Wantto befriendlyIgnoreour ownneedsRaincheck“no”Missing outonopportunities"Unfortunately, Ihave too muchto do today. Ican help youanother time."Healthier,happierfuture forourselvesFeelings ofresentmentBekindReflecting"no"Don'twant tobe rudeBeclearFeelingsof stressandfatigueConditionedto be politeDamagingourrelationshipsSay,maybeanothertimeBeempatheticEstablishboundaries

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