Precontemplation: Marcus doesn’t yet recognize that always saying “yes” is a problem. He feels stressed but assumes that’s just how life is. The psychologist gently asks questions like, “How do you feel after helping others all the time?” or “What would it look like if you put yourself first sometimes?” to increase awareness without pressure.

Contemplation: Marcus begins to notice that being overly helpful is affecting his mood and time. He’s torn—he doesn’t want to upset people, but he’s starting to think things need to change. The psychologist validates his mixed feelings and encourages reflection: “It sounds like you’re starting to see the impact on your well-being. What do you think might happen if you tried setting a small boundary?”

Planning: Marcus decides he wants to be more assertive. He talks about moments where he wished he had spoken up and begins role-playing situations with his therapist. The therapist helps him build specific phrases and practice using “I” statements to help him say no while staying true to himself.

Action: Marcus tells a classmate he can’t help with a project because he has to focus on his own. It feels awkward, but he’s proud of himself. The therapist celebrates the progress and asks, “What was hard about that moment, and what helped you follow through?” They may also reinforce tools for future situations.

Relapse: A week later, Marcus agrees to help someone even though he didn’t want to. He feels frustrated with himself and wonders if he’s just not assertive enough. The therapist reassures him that relapse is part of growth: “One moment doesn’t erase the progress you’ve made. Let’s talk about what made it hard and what you’d do differently next time.”

Maintenance: Over time, Marcus sets boundaries more regularly. He still feels nervous sometimes but trusts his ability to speak up respectfully. The therapist encourages Marcus to reflect on how far he’s come and continues to support him in recognizing new challenges: “What helps you stay confident in those moments?”

Termination: Setting boundaries has begun to feel natural to Marcus, and he knows how to navigate the challenges he once found difficult. Marcus's therapist celebrates his progress and setting boundaries ceases to be a part of their conversations. However, she asks him to reflect on his achievement: "What did you learn from this process?"