Choose an everyday situation where a small change feels safe enough to test. You may practice privately rather than communicate with another person. The task should fit your circumstances, not create another obligation.
How to use this page
Decide on one action, a time window, and a way to review it. You can change your mind if the situation becomes less workable.
Make the experiment small
Examples include waiting until a planned time to answer a nonurgent message, checking your calendar before agreeing, or asking whether a task can be shared. Choose an action that respects real responsibilities and does not rely on someone else behaving perfectly.
Prepare for the feeling
You might notice relief, guilt, uncertainty, or nothing in particular. You do not have to remove the feeling before deciding what is workable. Identify a supportive reminder or person who can help you think without insisting on a particular answer.
Set a review point
Afterward, note what the change protected and what it cost. If it created a safety concern or practical problem, pause and seek support. The aim is to learn about fit and capacity, not to prove that you can tolerate any reaction.
Reflection prompts
Use these questions in conversation, on paper, or in the downloaded PDF. You may adapt or skip a prompt.
My optional experiment and the situation in which I will try it
Support I may need, and a reason to pause or change the plan
When I will review what happened
Facilitator notes and adaptation
Check whether delayed responses could affect essential care or agreed duties. Encourage realistic alternatives and professional consultation when responsibilities are unclear.
Sources behind the concepts
These sources inform the concepts in this original resource. They do not validate or endorse this specific page.
Conceptual background on expressing needs clearly while respecting others. These pages use original wording and activities.
Assertive CommunicationDepartment of Health, Government of Western Australia · Accessed 2026-10-27
Conceptual background on clear requests, factual descriptions, and practice. Communication style is adapted for culture and access rather than prescribed eye contact.