Self-Advocacy
What are some ways you can speak up and clearly explain what you need in order to do your best?
Ask for accommodations
Tell someone you need more time
Ask for a quieter environment
Request written instructions
Say, “I understand better when…
What are some small things you can do each day that help build confidence over time?
Completing one small task
Keeping promises to yourself
Practicing a skill
Positive self-talk
Getting dressed in a way that feels good
Moving your body
You’re at work and your supervisor gives instructions very quickly. You feel confused but don’t want to look “dumb.”
How can you confidently ask for clarification?
“Could you repeat that more slowly?”
“I want to make sure I understand. Can you clarify?”
“It helps me to have that in writing.”
You tried something new and it didn’t go well. Your first thought is, “I’m terrible at this.”
How you could respond to yourself in a more self-loving way?
“I’m still learning.”
“One mistake doesn’t define me.”
“Trying is brave.”
You usually avoid starting a new hobby because you’re unsure you’ll be good at it.
What’s a small first step you could take?
How can trying something small help you feel more confident?
“I’ll watch a tutorial first.”
“I’ll try it for just 10 minutes.”
“I don’t need to be perfect — I just need to start.”
At work or school, how could you ask for changes, like a quieter space or written instructions, to help you succeed? What might you actually say?
“I focus better in a quiet space. Is that possible?”
“Could you write that down for me?”
“I process information better when it’s in writing.”
Email a supervisor or teacher
Talk to HR or disability services
What thoughts or situations tend to lower confidence? How can you respond to them?
Comparing yourself to others
Making a mistake
Getting criticism
Social anxiety
Replacing negative thoughts with realistic ones
Taking a break instead of quitting
A friend keeps texting late at night, and it’s affecting your sleep.
How can you set a respectful boundary?
“I turn my phone off after 9pm.”
“I’ll respond in the morning.”
“I need sleep to function well. I will text you tomorrow.”
Someone says, “You did a great job today.” Your instinct is to brush it off.” What are some appropriate ways you could respond?
“Thank you, I worked hard on that.”
“I appreciate that.”
You’re in a group and want to share your opinion, but you usually stay quiet.
How could you speak up in a way that feels safe?
“I’ll start with one sentence.”
“I can practice before I speak.”
“Even if it’s not perfect, my voice matters.”
If someone doesn’t understand your needs at first, what are some respectful ways you could respond?
Repeat your request calmly
Explain why it helps you
Provide an example
Ask for a meeting to discuss it
Bring documentation if needed
How does stepping outside your comfort zone help build confidence? Can you give an example?
Realizing “It wasn’t as bad as I thought”
Trying a new hobby
Speaking up in a meeting
Going somewhere new
Starting a conversation
You’re invited to attend a new social group. You feel nervous and unsure.
What does confidence look like even while feeling anxious?
Taking a deep breath
Introducing yourself
Staying for 20 minutes and reassess after
You notice that you do things differently than others (communication style, routines, hobbies).
How can embracing your differences be a form of self-love?
What could you say to yourself or others to show acceptance?
“This is just how my brain works, and it’s okay.”
“I don’t have to do things the same way as everyone else.”
“Being different is part of what makes me unique.”
You’ve been invited to a social event with people you don’t know well. You usually avoid this.
What could you do to make it easier to attend?
How can attending help you grow?
“I’ll bring a friend.”
“I’ll stay for just 20 minutes.”
“I might meet someone new or learn something interesting.”
What are some signs that you should advocate for yourself instead of just pushing through?
Feeling overwhelmed often
Frequent misunderstandings
Burnout
Sensory overload
Anxiety about expectations
How does comparing yourself to others affect confidence? What can you do instead?
It can lower self-esteem
Everyone has different strengths
Focus on personal progress
Limit social media
Celebrate your own wins
You make an error at work and feel embarrassed.
How can you handle it in a way that shows responsibility and confidence?
“I made a mistake. Here’s how I’ll fix it.”
“Thank you for pointing that out.”
“I’ll double-check next time.”
You catch yourself comparing your progress, skills, or appearance to someone else’s.
How can comparing yourself to others hurt self-love?
What strategies can help you focus on your own journey instead?
“I’ll focus on my own growth, not theirs.”
“I can celebrate both my wins and theirs.”
“Everyone’s path is different, and mine is valid.”
You feel nervous about doing something that scares you (like public speaking, trying a new activity, or advocating for yourself).
How can you prepare yourself before facing the fear?
What’s one positive outcome of trying anyway?
“I’ll practice in front of a mirror or a friend.”
“I can take deep breaths to calm myself.”
“I’ll feel proud for even trying.
Why can self-advocacy feel hard sometimes? What fears might come up?
Fear of being judged
Fear of being told no
Not knowing what to say
Past negative experiences
Wanting to “fit in”
Think of a time you felt proud of yourself. What helped you succeed in that moment?
Preparation
Support from others
Practice
Not giving up
Advocating for yourself
Managing anxiety
Your family disagrees with a decision you’ve made (job, living situation, hobby, etc.).
How can you express your choice respectfully while staying confident?
“I appreciate your concern.”
“I’ve thought this through.”
“This decision feels right for me.”
You keep thinking about a past mistake and feel ashamed.
What does self-forgiveness look like out loud?
“I did the best I could at the time.”
“I’ve grown since then.”
“I can learn and move forward.”
You’re thinking about a major change in your life (moving out, starting a new job,), but it feels scary.
How can you break this big step into smaller, manageable actions?
What support could help you feel ready?
“I’ll research and plan the first step carefully.”
“I can ask a mentor or friend for advice.”
“I’ll celebrate each small milestone along the way.”