The FAST skills help us remember the need to hold onto self-respect.
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.
