Putting It All Together: Being More Assertive Worksheet Template (Page 4 of 10) in pdf

Putting It All Together: Being More Assertive Worksheet Template Page 4

--------------------------------------------------------------------------------------------------------------ASSERT YOURSELF!

Below is an example hierarchy:

My Assertiveness Hierarchy

Situation

Rating

Rank

(0-100)

Tell my mother-in-law that I don’t want her to smoke in my

house.

Ring the loan agency and tell them I need more time to decide if I

want the loan or not.

Tell the neighbour that their dog is keeping me awake at night.

Tell my partner that I want a night by myself.

Apologise to a work colleague for being irritable the other day.

Ask the kids to do their chores.

Ask my friend to return the book I lent her three months ago.

Tell my boss that I have too much work on at the moment and

can’t take on the new project she asked me to do.

Ring my piano tuner and tell them that the piano isn’t tuned

properly.

10. Tell my Dad how much I love him.

Once you have written your hierarchy you start with the easiest task on the list. In the case

above it is asking the kids to do their chores.

Steps 2 and 3. Indentify and Change any Unhelpful Thinking!

As you learned in Module 3, there is usually some unhelpful thinking underneath non-

assertive behaviour. So before you try the task see if you have some unassertive thinking

that has been stopping you from doing the task.

In the example above the person identified an unassertive thought:

“If I keep telling the kids to do their chores they will get annoyed at me and might not like me or

think I am a good mum”.

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Module 10: Putting it all Together: Being More Assertive

Page 4

nterventions

• Psychotherapy • Research • Training

Putting It All Together: Being More Assertive Worksheet Template Page 4