Method

A one-week buffer before every 'yes'

To stop compulsively saying yes to everything, put a buffer between the ask and committing: 'I'll get back to you in a week' — that's an answer too — and sleep on it. 'No' is a complete sentence.

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Impulsive, dopamine-driven ‘yes’ leads to overcommitment; when the dopamine runs out, you disappear (ghosting). So put a buffer between the ask and committing: ‘let me get back to you in a week’ — that’s already a complete answer — and sleep on the decision for several nights. More often than not it turns out to be a ‘no’.

The same reinforces that ‘no’ is a complete sentence — you don’t have to justify it. And boundary-setting works like a muscle: terrifying at first, but brick by brick it rebuilds confidence and gets easier over time. ‘No’ isn’t failure, it’s honouring your own limits.

Helps with

Resources & links

2 sources

What the research says

Scientific grade verified against the literature. No entries = no direct studies (graded from mechanism/experience).

What the grade means

A A — strongest evidence: meta-analyses or RCTs directly confirm it works (or, for diagnostic tools, strong validation of accuracy).

B B — good evidence: a single RCT, or a strong mechanism with supporting studies.

C C — weak / preliminary: a plausible mechanism, but few direct, controlled tests.

D D — no evidence: theory or isolated anecdotes, no studies.

Applies to: ADHD AuDHD