Boundaries
State one need as a statement, not a question
Say what you'd prefer plainly — 'I'd like to leave by six' rather than 'is it maybe okay if we head out soon?' Naming what you want is allowed, and it gets easier each time.
Medium~1 minBuilds action
Why this small step builds confidence
Saying what you'd prefer plainly, instead of asking permission for it, is you treating your own needs as legitimate, because they are.
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.