Here’s a solution that works for me: make “I don’t” statements. These statements are a declaration of what you choose not to do. For example, when you’re offered a donut, you might say, “I don’t eat donuts.” If you’re invited to a friend’s house, and have chores looming, you could say, “I don’t like leaving chores undone. Can we get together tomorrow?” Think of the various temptations you might encounter, and how making an “I don’t” statement can help you to say no. Here are a few examples: Temptation: skip your daily visit to the gym. “I don’t” response: “I don’t skip visits to the gym.”
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