THE PEOPLE-PLEASER’S PROTECTION KIT

Illustration: a woman calmly raises one hand, her shield resting beside her

For the moments you say ‘No worries!’—and then worry about it all day.

A practical workbook to help you find the words, set a boundary, and stay with it when guilt or pushback shows up.

Not Today, Satan workbook cover
US$22 One-time payment 117-page fillable PDF. Type, save, come back to it.
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You know when you’ve said yes before you’ve checked whether you actually want to?

Or you’re rewriting a perfectly reasonable message because you’re worried it sounds harsh?

You can want to set a boundary and still feel scared to do it.

21 scripts, easiest first

You don’t have to start with the hardest conversation.

  1. Level 1: the embarrassingly easy onesWhen you need to buy time before answering
  2. Level 2: the low-stakes, honest onesWhen you need to say no without explaining
  3. Level 3: the conversations you’ve been avoidingWhen someone gives you unsolicited advice
  4. Level 4: the high-stakes onesWhen you can’t be yourself around them
  5. Boss levelWhen they won’t accept your no

“We’ll start small. Embarrassingly small.”

Kind, clear, and short

Borrow the words. Make them sound like you.

Level 1 · buying time
“I need to check in with a few things first. Let me get back to you tomorrow.”
Level 2 · saying no without explaining
“I don’t have capacity to help with that.”
Level 3 · unsolicited advice
“I’ve got it covered, but thank you.”

Take a look inside.

Find words you can adapt, space to check in with yourself, and support for what comes after the conversation.

Script 1 · pages 15–16

Every script walks you through the moment: what your body might feel, what to say, what to say if they push, and space to write your own version.

STAY · page 58

For the part after you’ve said it. Four steps for staying with yourself instead of rushing to smooth things over.

Body wisdom · page 78

Imagine saying yes, then no, and notice what your body tells you. Maybe is an answer, too.

Try a fillable sample (free PDF, 782 KB) No email needed. Cover, contents and these four pages.

What’s inside

  • 21 scripts across four levels and a boss level
  • After the boundary: STAY
  • Eight manipulation checklists
  • Body wisdom for boundaries
  • 15 journaling prompts
  • Printable quick reference cards

How it works

  1. TypeOpen the PDF in a free app like Adobe Acrobat Reader and type right on the page.
  2. SaveSave the file. Your answers stay in it.
  3. Come backTick “Tried it” as you go, and add to your answers whenever you need to.

Prefer paper? Print any page, or the whole thing.

Is this for me?

This is for you if…

  • You want to speak up, but you freeze, over-explain or apologize when you try.
  • You’d like real words for real moments: at work, with family, with friends.
  • You’d rather start small and build up at your own pace.

This isn’t for you if…

  • You’re looking for a way to make someone else change. The scripts help you say what you need. How others respond is up to them.
  • Setting a boundary could put your safety at risk. Please reach out to a domestic-violence resource first. This book will still be here.
  • You want a professionally printed, bound book shipped to you. This one’s a download you can print at home (bound copies maybe someday!).

This guide is a self-directed resource and is not a substitute for professional mental-health care.

Heads up: Part 2 covers manipulation patterns such as gaslighting. Go at your own pace.

Words from recovering people-pleasers

“Sasha, it’s amazing. I just finished it and I do genuinely think this is needed in the world.”
“I love the examples! The whole structure is so easy to digest and take in. It’s very relatable.”
“When I was reading the 5 favourite one-liners I was imagining myself saying them to people…”
Sasha Speranzini, smiling, in a cream cardigan

About the author

Sasha Speranzini is a Reiki practitioner and the founder of Moonlit River Reiki, where she creates meditations and resources for recovering people-pleasers. She built this kit from the scripts, practices, and hard-won lessons that finally taught her to stop abandoning herself — and she’s still practicing, every day.

Not Today, Satan

US$22 One-time payment · instant download
  • 117-page fillable PDF
  • 21 boundary scripts, easiest to boss level
  • Type, save and print on your phone, tablet or computer
Get the workbook

Questions? moonlitriverreiki@gmail.com
Digital download, so all sales are final. Read the refund policy

Questions

What file do I get?
A 117-page PDF, letter size (8.5 × 11 in). You can type into it, save your answers, and print it. The contents page and links are clickable.

Can I type into it? Which apps?

Yes. The free Adobe Acrobat Reader works on phones, tablets and computers. Open the file, tap a writing space or a box, and type or tick. Then save.

Can I print it?
Yes. Print the whole thing or only the pages you want. It’s letter size; on A4 paper, choose “Fit to page”. The printable quick reference cards on pages 108 and 109 are made to cut out and keep.

How do I download it?
Right after you pay, you’ll see a download button, and you’ll get the link by email too. On a phone, save the file first (to Files on iPhone, or Downloads on Android), then open it in your PDF app so your answers are kept.

Is this therapy?
No. It’s a self-guided workbook written from lived experience. It isn’t a substitute for professional mental-health care, and it works well alongside it. If you need support right now, the safety resources at the bottom of this page are a place to start.

What if I need help or a refund?
Email moonlitriverreiki@gmail.com. Because this is an instant digital download, all sales are final. If the file won’t download or open, or you were charged twice, I’ll fix it or refund you.

Because you are worthy of kind, respectful relationships with clear communication.

Start where you are. Work up.

You’ve got this.

Get the workbook