I Can Say No: CBT & Boundaries
Contains adsIn-app purchases
50+
Downloads
Everyone
info
About this app
Struggling to say no? Say yes to yourself with I Can Say No.
Exhausted from pleasing everyone but yourself?
Do you feel guilty when you try to set boundaries?
I Can Say No is your personal CBT-based coach designed to make setting healthy boundaries, building self-awareness, and practicing self-care easier — both with others and within yourself.
Learn when to say a “social no” (to unrealistic requests, demands, and toxic expectations) and when to say an “internal no” (to doomscrolling, self-pressure, overthinking, and perfectionism).
Use the app as a guided therapy journal + planner to support better sleep, steady focus, and everyday motivation.
Unlike simple habit trackers, we focus on the root cause of burnout: the inability to set limits.
Built on CBT (Cognitive Behavioral Therapy), assertiveness training, and Shadow Work–style prompts, we help you navigate work stress, people-pleasing, and emotional overload with confidence.
🛡️ WHY I CAN SAY NO?
• Protect Your Peace
Embrace the “Soft Life” and the JOMO (Joy of Missing Out) effect.
Say no to draining plans, yes to your own energy.
• Scientific Approach
CBT + assertiveness techniques used by psychologists worldwide.
• Privacy First
100% offline-first.
No account needed.
Your thoughts stay safe on your device.
📝 WHAT CAN YOU DO?
🛡️ Personal Boundary Tracker & Assertiveness Log
Quick entries, guided prompts, and tags to clarify what you feel, what you need, and what you must protect today.
🚫 Boundary Practice & Scripts (The Refusal Toolkit)
Script support to craft the right, guilt-free refusal for any situation:
• For Work
Decline overtime or unrealistic deadlines professionally without burning bridges.
• For Friends
Say no when your social battery is critically low.
• For Yourself
Stop doomscrolling and the “I must do everything” toxic productivity cycle.
🔋 Social Battery & Burnout Monitor
Log “Yes” and “No” moments and see how they affect your mood.
Visualize your energy and prevent burnout before it starts.
🧠 Shadow Work & CBT Journaling Prompts
Understand your deep guilt patterns (fear of rejection, people-pleasing, “good girl/boy syndrome”).
Challenge old beliefs and heal your inner child.
🎯 Affirmations & Smart Reminders
Morning intention-setting, evening reflections, and motivational nudges to help you stay consistent and build your “No Muscle.”
🏆 Badges, Achievements & 📊 Progress Analytics
Earn badges for standing your ground.
Track your streaks, weekly trends, and anxiety levels with clear stats.
🧘 Mindfulness & Anti-Stress
It can relieve the anxiety that arises after setting boundaries and reduce the “fatigue that remains after feeling guilty.”
⭐ PREMIUM FEATURES
• 🚫 Ad-free experience
• 💬 AI-powered motivational content (tailored to your goals)
• 📊 Detailed analytics (weekly trends, hourly distribution, and more)
• 🔮 AI insights & recommendations (refusal method analysis, growth tracking)
• ☁️ Google Drive Backup & Restore
🔒 PRIVACY & TRANSPARENCY
Your data stays on your device.
Optional anonymous usage sharing can be changed anytime in Settings.
Not medical, psychological, or legal advice.
🌍 GLOBAL LANGUAGE SUPPORT (44 Languages)
Fully localized in 44 languages.
👥 WHO IS IT FOR?
• People who feel guilty or anxious when saying “no”
• Those who want to stop people-pleasing and protect their mental peace
• Anyone seeking a CBT journal to recover from social burnout
• Introverts, empaths, and busy professionals struggling with overload
Stop apologizing for existing.
Download the app, observe your patterns, and practice one small boundary today.
Start today — say YES to yourself.
Exhausted from pleasing everyone but yourself?
Do you feel guilty when you try to set boundaries?
I Can Say No is your personal CBT-based coach designed to make setting healthy boundaries, building self-awareness, and practicing self-care easier — both with others and within yourself.
Learn when to say a “social no” (to unrealistic requests, demands, and toxic expectations) and when to say an “internal no” (to doomscrolling, self-pressure, overthinking, and perfectionism).
Use the app as a guided therapy journal + planner to support better sleep, steady focus, and everyday motivation.
Unlike simple habit trackers, we focus on the root cause of burnout: the inability to set limits.
Built on CBT (Cognitive Behavioral Therapy), assertiveness training, and Shadow Work–style prompts, we help you navigate work stress, people-pleasing, and emotional overload with confidence.
🛡️ WHY I CAN SAY NO?
• Protect Your Peace
Embrace the “Soft Life” and the JOMO (Joy of Missing Out) effect.
Say no to draining plans, yes to your own energy.
• Scientific Approach
CBT + assertiveness techniques used by psychologists worldwide.
• Privacy First
100% offline-first.
No account needed.
Your thoughts stay safe on your device.
📝 WHAT CAN YOU DO?
🛡️ Personal Boundary Tracker & Assertiveness Log
Quick entries, guided prompts, and tags to clarify what you feel, what you need, and what you must protect today.
🚫 Boundary Practice & Scripts (The Refusal Toolkit)
Script support to craft the right, guilt-free refusal for any situation:
• For Work
Decline overtime or unrealistic deadlines professionally without burning bridges.
• For Friends
Say no when your social battery is critically low.
• For Yourself
Stop doomscrolling and the “I must do everything” toxic productivity cycle.
🔋 Social Battery & Burnout Monitor
Log “Yes” and “No” moments and see how they affect your mood.
Visualize your energy and prevent burnout before it starts.
🧠 Shadow Work & CBT Journaling Prompts
Understand your deep guilt patterns (fear of rejection, people-pleasing, “good girl/boy syndrome”).
Challenge old beliefs and heal your inner child.
🎯 Affirmations & Smart Reminders
Morning intention-setting, evening reflections, and motivational nudges to help you stay consistent and build your “No Muscle.”
🏆 Badges, Achievements & 📊 Progress Analytics
Earn badges for standing your ground.
Track your streaks, weekly trends, and anxiety levels with clear stats.
🧘 Mindfulness & Anti-Stress
It can relieve the anxiety that arises after setting boundaries and reduce the “fatigue that remains after feeling guilty.”
⭐ PREMIUM FEATURES
• 🚫 Ad-free experience
• 💬 AI-powered motivational content (tailored to your goals)
• 📊 Detailed analytics (weekly trends, hourly distribution, and more)
• 🔮 AI insights & recommendations (refusal method analysis, growth tracking)
• ☁️ Google Drive Backup & Restore
🔒 PRIVACY & TRANSPARENCY
Your data stays on your device.
Optional anonymous usage sharing can be changed anytime in Settings.
Not medical, psychological, or legal advice.
🌍 GLOBAL LANGUAGE SUPPORT (44 Languages)
Fully localized in 44 languages.
👥 WHO IS IT FOR?
• People who feel guilty or anxious when saying “no”
• Those who want to stop people-pleasing and protect their mental peace
• Anyone seeking a CBT journal to recover from social burnout
• Introverts, empaths, and busy professionals struggling with overload
Stop apologizing for existing.
Download the app, observe your patterns, and practice one small boundary today.
Start today — say YES to yourself.
Updated on
Safety starts with understanding how developers collect and share your data. Data privacy and security practices may vary based on your use, region, and age. The developer provided this information and may update it over time.
What’s new
I Can Say No — Version 1.5.0 (Major Update)
• Fully personalized onboarding (new 8-step flow + smart routing)
• Smarter logging v2: tone slider, instant coach tips, and reflection
• New badges & achievements + shareable cards
• New Annual Premium plan (best value)
• Localization upgrades (Catalan + regional PT/ES) + stability fixes
• Google Drive backup (Premium), tablet optimizations, and faster performance
• Fully personalized onboarding (new 8-step flow + smart routing)
• Smarter logging v2: tone slider, instant coach tips, and reflection
• New badges & achievements + shareable cards
• New Annual Premium plan (best value)
• Localization upgrades (Catalan + regional PT/ES) + stability fixes
• Google Drive backup (Premium), tablet optimizations, and faster performance
App support
About the developer
Efe Can OĞUR
mayrainsoftware@gmail.com
Kentkoop Mah. 1777 Cad.
06370 Yenimahalle/Ankara
Türkiye