Choose You First – Day 3 Exercise

Day 3 Exercise: Learning to Refuse

Like I said in Lesson 3, saying no is one of the most important things you can do for yourself. If you’re saying yes to every request made of you, it starts to really wear you down and people recognize that. The more you’re unwilling to say no, the more people take advantage of you, and that isn’t healthy, nor does it support your journey toward DivaStyle. That’s why in today’s exercises, we’re going to be exploring how to refuse and the way you should be doing it.

Step 1: Why are you afraid to say no to requests? There are many reasons why people have this fear. List 5 of your personal reasons below.

  • Reason 1:
  • Reason 2:


  • Reason 3:
  • Reason 4:
  • Reason 5:

Step 2: “You” time is incredibly important to your mental health. Sometimes you just need to take a step back from everything and focus on yourself. What are some activities you’ve always wanted to try but have never had the time for? List some below and why you want to do them.

  • Activity 1:
    Reason for doing 1:
  • Activity 2:
    Reason for doing 2:
  • Activity 3:
    Reason for doing 3:

Step 3: If you could tell your past self something you’ve learned about how and when to say no, what would it be? What would you want your past self to know? Write your ideas below.


Brainstorm Your Ideas Here:

Click here to print out a Word doc version of this worksheet