D – Describe: First, describe the situation you are reacting to. Stick to the facts.
E – Express: Then express how you feel using an “I” statement.
A – Assert: Assert yourself and make your request or say no. Remember others cannot read your mind.
R – Reinforce: Reinforce how getting what you want will be of benefit ahead of time, or if necessary, explain the consequences of not getting what you want.
M – (be) Mindful: Stay focused on your objective. Don’t allow yourself to be distracted get off topic, or lose sight of your goal in the conversation. Use the “broken record” technique, and repeat what you want over and over. Ignore if the other person tries to change the subject, makes personal attacks, or tries to distract you.
A – Appear Confident!Maintain eye contact, stand tall, use an assertive tone of voice. Do not stammer, whisper or apologize.
N – Negotiate: Be willing to give to get. Take note that in instances such as this example when setting a boundary, there may not be anything you feel willing to negotiate.
Remember if you cannot come to an agreement, use the technique of turning the tables. Ask for the other person to come up with a solution.