Becoming More Assertive workbook

Becoming More Assertive is a structured, reflective workbook designed to help you speak up clearly, set healthy boundaries, and communicate with confidence — without guilt, aggression, or conflict.
Created by experienced UK therapists, this workbook blends CBT-informed psychology with practical, real-world exercises to help you move away from people-pleasing, silence, or resentment — and towards calm, respectful self-expression.
 
Assertiveness isn’t about being loud or confrontational.
It’s about being clear, honest, and self-respecting — while still valuing your relationships.
 
This workbook is ideal if you:
Struggle to say no
Avoid conflict and later feel resentful
Over-explain or apologise unnecessarily
Feel anxious about speaking up at work or in relationships
Want stronger boundaries without damaging connections
 
You can work through it at your own pace, in short sections, with no pressure to “do it perfectly”.
 
✅ What You’ll Learn & Explore
Inside this workbook, you’ll be guided to:
Understand what assertiveness really is (and what it isn’t)
Identify your personal assertiveness patterns
Break the people-pleasing and avoidance cycle
Work with fears, guilt, and inner-critic thoughts (CBT-informed)
Learn clear, simple assertive communication structures
Practise boundary-setting scripts that feel natural
Build confidence gradually using real-life examples
Create a personalised assertiveness action plan
 
The exercises are reflective, practical, and realistic — designed for everyday life, not textbook theory.
 
📘 What’s Included
Printable PDF workbook (up to 40 pages)
Clear psychoeducation (low jargon, easy to follow)
Guided reflection questions and checklists
Assertiveness scripts and phrase banks
CBT-informed tools and graded confidence building
Space for personal notes and real-life practice
ADHD- and dyslexia-friendly suggestions throughout