For many people, it's a deeply learned way of staying safe, connected and accepted - and it can show up in your body long before your conscious mind has caught up. That's why “just say no” isn't particularly helpful.
This is where NOvember comes in.
A 30 day therapeutic journey from the 1st - 30th November designed to help you move from:
self-abandonment → self-awareness
automatic yes → conscious choice
guilt → tolerance of discomfort
people pleasing → authentic connection
overwhelm → self-trust
“what will they think?” → “what do I actually want?”
You won't just learn how to set boundaries. You'll start to understand why you abandon yourself in the first place - and build the capacity to stay connected to yourself when saying no feels uncomfortable. Through therapeutic education, somatic practices, reflection, experimentation and real-world application, each week takes you one step further.
NOTICE YOURSELF - Learn to recognise the subtle ways you override your own needs - and start listening to what your body is telling you.
STAY WITH YOURSELF - Build your capacity to tolerate the discomfort that comes with disappointing people, setting limits and not immediately rushing in to fix everything.
CHOOSE YOURSELF - Get clearer on your own unique blueprint and why you struggle with this, in order to begin making conscious choices rather than automatic habits out of fear, guilt or obligation.
BECOME YOURSELF - Practise living from your own values, needs and desires - so your yes actually means yes, your no actually means no, and your relationships have room for the real you.
This is NOT about becoming selfish.
It's about becoming someone who can care deeply about other people without abandoning themselves in the process.
This is NOvember.
A month of saying no to what drains you, so you can say yes to what matters.
As part of this unique four week journey you’ll receive:
5 x email letters each week with therapeutic insights, reflections, practices and permission slips.
A weekly pep talk video setting you up for the focus and themes of the week.
4 x weekly guided audio practices to help you bring the work out of your head and into your body.
A workbook/journal with exercises and space for reflections to track your discoveries.
Practical real-life experiments and scripts to help you use boundaries, uphold consequences, and tolerate the discomfort of making choices that are actually yours, until it becomes easier.
Lifetime access, so you can revisit the material whenever you need it.
NOvember
You say yes when you want to say no.
You agree to things you don't have the capacity for - then feel resentful about it later.
You over-explain your decisions because you're terrified someone might be disappointed in you.
You apologise when you've done nothing wrong.
You put everyone else's needs first, then wonder why you're exhausted, disconnected from yourself and quietly fucking furious.
You promise yourself you'll set better boundaries next time... and then do exactly the same thing again.
Maybe you've tried to fix it - read the books and learned about boundaries.
You've practised saying no in your head but can’t get the words out.
So why is it still so hard? Because people pleasing isn't simply a behaviour you can think your way out of.
Find Your No
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Live Your Yes
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Find Your No
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Live Your Yes
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Find Your No * Live Your Yes * Find Your No * Live Your Yes *
THE JOURNEY:
WEEK 1 — NOTICE YOURSELF
Theme: Somatics & Interoception
“You can't honour a need you can't feel."
Outcome: Reconnect with your body and begin recognising your own needs, wants, preferences and internal signals — rather than automatically overriding them or tuning them out.
What’s included: Explore interoception, bodily cues, preferences and the subtle moments where you abandon yourself. You’ll begin learning to notice what’s happening inside you with curiosity, so you can gather information from your body before deciding what to do with it.
WEEK 2 — STAY WITH YOURSELF
Theme: Discomfort Is Not the Same as Danger
“I can feel uncomfortable without abandoning myself.”
Outcome: Learn to stay connected to yourself through guilt, anxiety and the discomfort of disappointing others — without automatically appeasing, fixing or reverting to people-pleasing.
What’s included: Understand the relief cycle that keeps people-pleasing going, learn the difference between feeling unsafe and actually being unsafe, and practise regulating yourself through difficult emotions rather than immediately acting to make the discomfort disappear
WEEK 3 — CHOOSE YOURSELF
Theme: Beyond Boundaries
“The cost of connection should never be self-abandonment.”
Outcome: Turn self-awareness into action. Practise expressing your needs, preferences and boundaries through small, manageable steps — while building the capacity to tolerate the possibility that someone else may be disappointed.
What’s included: Explore anger, resentment, shame, attachment styles and the fears and beliefs underneath your difficulty saying no, practise micro-boundaries and giving yourself space to choose, and start experiencing what it feels like to honour yourself in real-life relationships.
Outcome: Begin discovering who you are beneath the people-pleasing — what you actually want, value, enjoy and stand for — and create more space for a life that reflects your authentic Yes.
What’s included: Explore identity, values, desire, joy and the parts of yourself that may have been shaped around keeping others happy. You’ll start shifting from simply knowing what you don’t want towards building a clearer, more authentic sense of what you do.
WEEK 4 — BECOME YOURSELF
Theme: Identity, Values & Authenticity
“Who am I when I stop organising myself around everyone else?”
FULL JOURNEY | $440
For the full NOvember journey, go deeper with structure, support and embodied practice. You’ll receive a workbook/journal to engage with, a collection of weekly embodiment audios, optional video content if reading isn’t your favourite thing, and an opening and closing live Zoom session alongside the daily educational emails to help you integrate the work into your everyday life, not just understand it intellectually.
Best if you’re ready to dive in, look at you’re stuff, and want the practical support tools to enrich the experience.
FULL JOURNEY | $140
$110 Early Bird
For those ready to make deeper, more personalised change, this option offers 2x additional 1:1 therapeutic sessions at reduced rates ($30 off each session), to give you personalised guidance, tailored somatic practices, and space to explore the specific patterns underneath your people-pleasing and receive support applying the work to your relationships, boundaries and real life.
Spots are limited to 15 people only and sessions will need to happen the first and last week of November.
+ 2 PYSCHOTHERAPY SESSIONS (valued at $360)
$410 Early Bird
Early Bird Until 18th Oct
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Early Bird Until 18th Oct
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Early Bird Until 18th Oct
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Early Bird Until 18th Oct
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Early Bird Until 18th Oct * Early Bird Until 18th Oct * Early Bird Until 18th Oct * Early Bird Until 18th Oct *
If you want to just dip your toes in gently and start to learn about these concepts before diving the whole way in… THE LETTERS gives you access to the four-weeks of email content to help you start to learn what it might take to make different choices. While the journey is best experienced with the accompanying audio practices, journal workbook and videos to allow much deeper embodiment of the teachings, this is a great option if you’re tentative, but curious enough to start slowly.
