Community worksheet
Saying you have plans when you don't
It's like you're giving yourself a momentary shield in conversations, only to feel the weight of it later. Those seconds of seeming 'normal' must offer relief, but they also add a layer of complexity to future honesty.
Question 1 of 5
02 · Try one, if one appeals
Quick exercises
Noticing the urge
Next time you're tempted to say you have plans when you don't, take a mental note of what's going through your mind at that moment.
Write an honest scenario
Spend 5 minutes writing about how a conversation might go if you were upfront about having no plans this weekend.
Pros & Cons of honesty
Write down the pros and cons of admitting you have no plans when asked.
03 · Bring it to your therapist
Your next session
A line or two is plenty. It stays with this worksheet, so you don't have to find the words on the day.
Your session board is in a free Studio. Save this worksheet there, note and all, and add it when you're ready.
OutSession 2026
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