Day 10

“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:

1. 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)

2. Gaslighting:

   • Tactic: ‘You’re too sensitive. It’s not a big deal!’

   • Response: ‘I’m comfortable with my decision.’ (Broken Record Technique)

3. 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

Resources and Downloads

Response Kit

Assignment Notice

Your mission today is role-play practice. Grab a friend, mirror, or phone camera and:

1. Pick one scenario from your workbook (e.g., a guilt-tripping parent, a needy friend).

2. Use the scripts (e.g., ‘I’m sorry you feel that way, but my decision is final.’).

3. 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!