Some of this will sound familiar

You rehearse a "no" for two days, then say "yes" in four seconds. 

→ We work the four seconds. Nobody needs a better speech.  

You build the whole case, gather the evidence, and practice it in the shower before you say  one small true thing. 

→ You'll practice a "no" that comes with no evidence attached. 

 You've said "I don't care, whatever you want" so many times you're no longer sure it's a lie. 

→ You'll practice on things that don't matter, which is the only way to get to the ones that do.

There's a friendship that only runs one direction. You've started to wonder whether you were ever her friend or just a service she kept using. 

 → We look at that one in week three. With the whole picture, not at eleven at night by yourself.

You've thought about stopping. What stops you isn't the fallout. It's not knowing who you are in the quiet after. 

→ The quiet is the part we do together. That's the whole reason it's a group.

      You already know the problem. It isn't that you can't set a limit.