Boundaries
Decline one small request without over-explaining
Pick a low-stakes ask you'd rather turn down and give a short, kind no. 'I can't make that work, but thanks for thinking of me' is a complete answer — no long justification needed.
Medium~1 minBuilds action
Why this small step builds confidence
A short, kind no with no essay attached teaches you that no is a complete sentence, and that people can handle hearing it.
Track this in SURGO
Confidence is built by doing, not reading. In SURGO this becomes a real rep that feeds your Confidence Index — do it, mark how it went, and watch the number move from what you actually did.