
Day 10
Day 10: Role-Play: Shutting Down Manipulation
“Manipulators sniff out codependency—here’s how to become ‘manipulation-proof.’”
Let’s break down the 3 most common manipulation tactics and how to disarm them:
Guilt-Tripping:
Tactic: ‘After all I’ve done for you…’
Response: ‘I appreciate what you’ve done, but I can’t do that.’ (No J.A.D.E.—Justify, Argue, Defend, Explain)
Gaslighting:
Tactic: ‘You’re too sensitive. It’s not a big deal!’
Response: ‘I’m comfortable with my decision.’ (Broken Record Technique)
Love Bombing:
Tactic: ‘You’re the only one who understands me!’
Response: ‘I care about you, but I need to honor my limits.’
Key Strategies:
Gray Rock Method: Stay calm, boring, and unresponsive to emotional bait.
Broken Record: Repeat your boundary without engaging in debate.
Delay: ‘I’ll think about it’ to avoid knee-jerk people-pleasing.
Your workbook today turns these into muscle memory.

Day 10
Assignment Notice
Your mission today is role-play practice. Grab a friend, mirror, or phone camera and:
Pick one scenario from your workbook (e.g., a guilt-tripping parent, a needy friend).
Use the scripts (e.g., ‘I’m sorry you feel that way, but my decision is final.’).
Record your wins: Note how it felt to stay calm and firm.
This isn’t about being cold—it’s about protecting your peace. You might feel shaky at first… and that’s okay. Courage is a muscle.
Tomorrow, we’ll audit your relationships. But today, celebrate this: You’re no longer a puppet. You’re free.
Facebook Discussion: Practise a script with a member on the group, you can call it a practise run Click Here
Remember: Manipulators want chaos. Your calm is their kryptonite. See you tomorrow!