Communication Spectrum. Where do you sit on it?
Most people who struggle to say no do not oscillate between calm and assertive. They tend to swing between passive (staying quiet, over-explaining, giving in) and occasionally sharp when the pressure finally tips over. The assertive middle is rarely visited because it feels uncomfortable or risky. This tool helps you map where you currently land and practise moving toward the centre.
Which zone feels most familiar to you in your default responses at work?
Passive
Assertive
Aggressive
Mix of Passive and Assertive
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there a particular type of person or situation that pulls you toward passive? What about aggressive?
Think of a recent situation where you wish you had been more assertive. What did you actually say?
Write passive, assertive and aggressive version of your response
Read the assertive version out loud. Notice how it feels. Where does it feel uncomfortable? That discomfort is usually worth exploring.