F = Being fair to ourselves and other people. A = Not apologising or over-apologising. S = Sticking to our values and beliefs. T = Telling the truth. If you’re looking for ways to practice the FAST skill, here are 40 examples that you’ll find beneficial.
Saying no without feeling guilty. Expressing disappointment calmly and clearly. Setting boundaries with family members. Asking for help when feeling overwhelmed. Saying yes to new opportunities despite fear. Communicating your needs during a conflict. Permitting yourself to rest without feeling lazy. Refusing to compromise on your values. Asking for time to think before answering a tough question. Speaking up when someone crosses a boundary. Being firm about your decision without over-explaining. Letting go of perfectionism and accepting “good enough.” Asking for feedback at work without feeling insecure. Taking time to reflect before making big decisions. Staying true to your values even in challenging situations. Being honest when you disagree with a friend. Refusing to justify taking time for self-care. Admitting when you don’t know something without shame. Politely declining tasks when you’re already overloaded. Taking responsibility for your emotions without blaming others. Trusting your intuition and standing by it. Being direct about your needs in relationships. Accepting compliments without downplaying them. Allowing yourself to take breaks during stressful days. Saying no to toxic friendships without feeling selfish. Asserting your preferences in a group decision. Acknowledging your feelings instead of hiding them. Prioritising your mental health without apologies. Politely correcting someone when they misinterpret you. Choosing to forgive yourself for past mistakes. Advocating for yourself in a medical setting. Declining extra work when it doesn’t align with your goals. Being upfront about your schedule and availability. Saying yes to fun without feeling unproductive. Asking for quiet time when feeling overwhelmed. Letting go of the need to please everyone around you. Standing up for someone who can’t speak for themselves. Taking time off from work when you need it. Letting go of comparisons and focusing on your progress. Communicating clearly without sugar-coating your words.
These examples encourage self-respect and sticking to your values without being overly apologetic.
