Set rules for your group chats: no short replies, batch messages, specific @s.

Freeze every internal comm channel (Slack, email, meetings) for a week, and reinstate only what's actually demanded back.

Repeat the same refusal in the same words calmly, no matter how the other person reshapes the pressure.

Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.

Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.

Say "no, I can't" — complete sentence. No explanation, no apology.

Check all your emails on haveibeenpwned.com to know which breaches exposed your data.

Disable all red count badges on app icons — they are engineered to trigger OCD reflex.