Respectingour limitsFeelingsof stressandfatigueConditionedto be politeWantto befriendlyBrokenrecord“no”Inquiring“no”" Sorry, I havealreadycommitted tosomething else.I hope youunderstand.""Unfortunately, Ihave too muchto do today. Ican help youanother time.""That soundsso exciting,but we'll haveto wait foranother time.""I know that'schallenging foryou, but I don'thave the capacityto help you at themoment."EstablishboundariesRaincheck“no”Healthier,happierfuture forourselvesChange thesubject-say,let's go get asnack, I'mhungryReflecting"no"Neglectingour needsTakingcare ofourselvesBekindReasoned“no”Say,maybeanothertime"How aboutinstead of medoing that, Ihelp you withsomethingelse?"LettingothersdownPrioritizingour ownneedsDon'tberudeBeempathetic"I reallyshouldn't thistime, butthank you."FREESay,maybeanothertimeProtect ourtime,energy, andwell-being.Ignoreour ownneedsBreakingthe habitof peoplepleasingListenRiskbecomingoverwhelmedDirect‘no”DamagingourrelationshipsNonverbal-Be firm andconfidentwith bodylanguageBeclearLosingfriendshipsDon'twant tobe rudeUse ‘I’statementsMissing outonopportunitiesFeelings ofresentmentRespectingour limitsFeelingsof stressandfatigueConditionedto be politeWantto befriendlyBrokenrecord“no”Inquiring“no”" Sorry, I havealreadycommitted tosomething else.I hope youunderstand.""Unfortunately, Ihave too muchto do today. Ican help youanother time.""That soundsso exciting,but we'll haveto wait foranother time.""I know that'schallenging foryou, but I don'thave the capacityto help you at themoment."EstablishboundariesRaincheck“no”Healthier,happierfuture forourselvesChange thesubject-say,let's go get asnack, I'mhungryReflecting"no"Neglectingour needsTakingcare ofourselvesBekindReasoned“no”Say,maybeanothertime"How aboutinstead of medoing that, Ihelp you withsomethingelse?"LettingothersdownPrioritizingour ownneedsDon'tberudeBeempathetic"I reallyshouldn't thistime, butthank you."FREESay,maybeanothertimeProtect ourtime,energy, andwell-being.Ignoreour ownneedsBreakingthe habitof peoplepleasingListenRiskbecomingoverwhelmedDirect‘no”DamagingourrelationshipsNonverbal-Be firm andconfidentwith bodylanguageBeclearLosingfriendshipsDon'twant tobe rudeUse ‘I’statementsMissing outonopportunitiesFeelings ofresentment

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