DEAR MAN is a Dialectical Behavior Therapy interpersonal effectiveness skill. It gives structure to conversations where you need to ask for something, say no, or discuss a boundary while staying respectful and focused.
The acronym stands for Describe, Express, Assert, Reinforce, stay Mindful, Appear confident, and Negotiate. This worksheet turns each step into a short writing prompt so you can prepare your message before emotions or pressure make the conversation harder to navigate.
Use the script section to practice your opening sentence, clear request, and fallback response. The goal is not to control the other person's answer; it is to communicate directly, protect your priorities, and stay connected to your values.
