I Can Say No: CBT Care Journal

Struggling to say “no”? Reclaim your time with I Can Say No.

Do you feel guilty when you set boundaries? Exhausted from always putting others first? Saying “I’ll think about it”… when you already know the answer is no?

I Can Say No helps you take your time back.

It’s a personal growth app designed to make boundary-setting simpler, clearer, and kinder — at work, in relationships, and within yourself.

Learn when to say “no” to others —and when to say “no” internally (to overthinking, self-pressure, impulsive habits, and perfectionism).

Use the app as a calm journal + structured planner to support: • Better sleep • Steadier focus • Everyday motivation

Unlike basic habit trackers, we focus on one key cause of burnout: not setting limits.

Built on Cognitive Behavioural Therapy (CBT), assertiveness training, and guided reflection inspired by Shadow Work, the app helps you handle work stress, people-pleasing patterns, and emotional overload with confidence.

WHY I CAN SAY NO?

The Right to Switch Off Boundaries aren’t selfish. They protect your mental wellbeing and long-term resilience.

The JOMO Effect Say no to what drains you. Say yes to your own time.

Science-Based Tools CBT + assertiveness techniques used worldwide.

Privacy First 100% offline-first. Your thoughts stay on your device.

WHAT YOU CAN DO

Calm Journaling Quick reflections and guided prompts to understand what you feel, what you need, and what deserves protection.

The Polite Refusal Toolkit Not sure how to say it? We help you find the right words.

Work Decline overtime or unrealistic deadlines professionally. “I’m afraid I don’t have the capacity right now.”

Friends & Family Say no when your social battery is low — without guilt.

Yourself Say no to impulsive behaviour and “I must do everything” thinking.

Social Battery Monitor Track your “Yes” and “No” moments. See how they impact your mood and energy.

CBT Reflection & Shadow Work Recognise guilt patterns (fear of rejection, being a “soft touch,” people-pleasing). Challenge old beliefs. Build stronger responses.

Smart Reminders Morning check-ins. Evening reflections. Gentle nudges to stay consistent.

Progress Tracking Earn badges. Track streaks. See weekly trends clearly.

Stress Relief Reduce the anxiety that follows boundary-setting. Let go of lingering guilt fatigue.

PREMIUM FEATURES

• Ad-free experience • AI-powered motivational guidance tailored to your goals • Advanced insights and detailed statistics • Refusal method analysis & growth tracking • Google Drive backup & restore

PRIVACY & TRANSPARENCY

No account required. Your data stays on your device. Optional anonymous usage sharing can be adjusted anytime.

This app does not provide medical, psychological, or legal advice.

WHO IS THIS FOR?

• People who feel guilty saying “no” • Those who struggle with people-pleasing • Anyone wanting calm structure and focus • Introverts, empaths, and busy professionals facing overload

Getting started is simple: Download the app. Notice your patterns. Set one reminder. Practise one small boundary today.

Start now. Say YES to yourself.

Subscription Information Title: I Can Say No Premium Monthly Length: 1 Month (auto-renewable) Price: £2.49 per month (may vary by region)

Title: I Can Say No Premium Yearly Length: 1 Year (auto-renewable) Price: £16,99 per year (may vary by region)

Payment: Payment will be charged to your Apple ID account at confirmation of purchase. Renewal: Subscription automatically renews unless cancelled at least 24 hours before the end of the current period. Your account will be charged for renewal within 24 hours prior to the end of the current period. Management: You can manage or cancel your subscription in your App Store account settings after purchase.

Privacy Policy: https://mayrainsoftware.com/icansaynoprivacy.txt Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/