The Circle

For anyone who says yes when they mean no: understand why, then practise small, kind boundaries over fourteen days.

At a glance

• What it is: a CBT-informed guided journal about people-pleasing and boundaries
• Who it's for: people who over-commit, avoid conflict or feel guilty saying no
• What you'll do: notice the beliefs behind your yes, learn the kinds of boundaries, practise ready-made scripts and climb a No Ladder from easy to harder
• Time: 10–15 minutes a day for fourteen days
• Format: 27-page PDF, A5, tappable contents; fill in on a tablet or print at home
• Good to know: for education and reflection, not therapy; if you feel unsafe in a relationship, please seek support

The origin

A circle is the oldest boundary of all: a line drawn with care, not a wall. We researched CBT-informed approaches to assertiveness and people-pleasing and refined them in the lab into gentle, practical pages.

What this edition offers

• Why we say yes, and the beliefs behind the yes
• The kinds of boundaries, with ready-made scripts for no
• The No Ladder, from easy to harder, and a Drawing the Circle card
• Fourteen days of practice and your own Circle

How to use it

Read Why We Say Yes and The Beliefs Behind the Yes first. Then give 10 to 15 minutes a day to the fourteen days of practice, climbing the No Ladder one rung at a time. For education and reflection, not therapy; if you feel unsafe in a relationship, please seek support.

What's inside

27 pages (PDF, A5, tappable contents) · A Note from the Lab · Why We Say Yes · The Beliefs Behind the Yes · Kinds of Boundaries · Scripts for No · The No Ladder · Drawing the Circle card · Fourteen Days of Practice · My Circle. Instant download.

If you are struggling right now, please reach out. In South Africa, call SADAG on 0800 567 567, or the GBV Command Centre on 0800 428 428 if you feel unsafe. Elsewhere, findahelpline.com lists free, confidential lines.

An original Organic Sourcery edition, licensed for personal use.

Your daily ritual, sourced with care.