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E110 | How to Say No Without Guilt – Without Shutting Down the Relationship | Dr. Jen Fry
Wish you could say “no” without guilt — and without shutting down the relationship?
In this powerful episode, continuing our theme on handling conflict and anger well (see episodes #104, #105, #106 & #109, in case you missed them), we’re joined by Dr. Jen Fry — conflict literacy expert, TEDx speaker, and author of I Said No: How to Have a Backbone and Boundaries Without Being a Jerk.
Jen helps people navigate emotionally loaded situations — from the workplace to home — without blowing up, backing down, or burning bridges. Whether you’re facing a toxic boss, managing team tension, or trying to speak up without disconnecting from people you care about, this conversation is packed with tools to help you say what needs to be said, in a way that protects both your peace and the relationship.
⏱️ EPISODE HIGHLIGHTS (TIMESTAMPS)
00:00 | Welcome & why this topic matters
01:42 | Jen’s book “I Said No” – the real story behind it
04:08 | Conflict as a mirror: what it shows us about ourselves
07:30 | The cost of avoiding hard conversations
10:15 | When someone explodes — or shuts down
14:55 | Power dynamics, emotional safety & silence
19:40 | Scripts for setting boundaries without shame
24:22 | Saying no without being a jerk
28:10 | “You’re too much”: how to respond with clarity
32:50 | Tough talks in leadership and friendship
38:15 | From rupture to repair: handling emotional friction
44:05 | Conflict vs. disconnection — there’s a difference
48:22 | Jen’s final word: courage, clarity & connection
✅ NEXT STEPS
📍 Connect with Dr. Jen Fry
– Website: https://jenfrytalks.com
– Book: https://jenfrytalks.com/book
– Instagram: https://www.instagram.com/jenfrytalks
– Twitter/X: https://twitter.com/jenfrytalks
– Facebook: https://www.facebook.com/jenfrytalks
– YouTube: https://www.youtube.com/@jenfrytalks
🎧 Listen to More from The 4 Habits:
– YouTube: https://www.youtube.com/@The4Habits
– Spotify:https://open.spotify.com/show/0fWvVbnNNhh9jodRYGG1O1
– FREE Quiz: http://the4habitsquiz.scoreapp.com
– Course:https://learn.the4habits.com/courses/rq-blueprint-for-healthy-relationships
– Book: https://the4habits.com/book/
– Suggest a guest: [email protected]
#SayNoWithoutGuilt #ConflictResolution #HealthyBoundaries#WorkplaceRelationships #EmotionalSafety #ToughConversations #PersonalGrowth #The4HabitsPod #JenFry #HealthyRelationships
View all episodes
By The 4 HabitsWish you could say “no” without guilt — and without shutting down the relationship?
In this powerful episode, continuing our theme on handling conflict and anger well (see episodes #104, #105, #106 & #109, in case you missed them), we’re joined by Dr. Jen Fry — conflict literacy expert, TEDx speaker, and author of I Said No: How to Have a Backbone and Boundaries Without Being a Jerk.
Jen helps people navigate emotionally loaded situations — from the workplace to home — without blowing up, backing down, or burning bridges. Whether you’re facing a toxic boss, managing team tension, or trying to speak up without disconnecting from people you care about, this conversation is packed with tools to help you say what needs to be said, in a way that protects both your peace and the relationship.
⏱️ EPISODE HIGHLIGHTS (TIMESTAMPS)
00:00 | Welcome & why this topic matters
01:42 | Jen’s book “I Said No” – the real story behind it
04:08 | Conflict as a mirror: what it shows us about ourselves
07:30 | The cost of avoiding hard conversations
10:15 | When someone explodes — or shuts down
14:55 | Power dynamics, emotional safety & silence
19:40 | Scripts for setting boundaries without shame
24:22 | Saying no without being a jerk
28:10 | “You’re too much”: how to respond with clarity
32:50 | Tough talks in leadership and friendship
38:15 | From rupture to repair: handling emotional friction
44:05 | Conflict vs. disconnection — there’s a difference
48:22 | Jen’s final word: courage, clarity & connection
✅ NEXT STEPS
📍 Connect with Dr. Jen Fry
– Website: https://jenfrytalks.com
– Book: https://jenfrytalks.com/book
– Instagram: https://www.instagram.com/jenfrytalks
– Twitter/X: https://twitter.com/jenfrytalks
– Facebook: https://www.facebook.com/jenfrytalks
– YouTube: https://www.youtube.com/@jenfrytalks
🎧 Listen to More from The 4 Habits:
– YouTube: https://www.youtube.com/@The4Habits
– Spotify:https://open.spotify.com/show/0fWvVbnNNhh9jodRYGG1O1
– FREE Quiz: http://the4habitsquiz.scoreapp.com
– Course:https://learn.the4habits.com/courses/rq-blueprint-for-healthy-relationships
– Book: https://the4habits.com/book/
– Suggest a guest: [email protected]
#SayNoWithoutGuilt #ConflictResolution #HealthyBoundaries#WorkplaceRelationships #EmotionalSafety #ToughConversations #PersonalGrowth #The4HabitsPod #JenFry #HealthyRelationships