Write everything on your mind on paper 10 min before sleep — empties it.

After draft, cut every word not serving meaning — target: cut 50% of words.

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.

State explicitly what you do not want in the output (words, styles, assumptions) to cut later editing.

After the model answers, ask it to critique its own answer and improve it before final delivery.

After YOU write, ask AI for 3 improvements only. Don't let it "rephrase".